My Plate: My Meal Plan

This is what you need to have turned in!!!!  

The questions 1-8 must be defined  and written in complete sentences.  You must complete question 9 and all 4 plans.

1.  A Strength Fitness Plan that is geared toward your Fitness goals---must have at least 1 exercise for each body part.---this must be written on the pages that were handed to you last week.   

Click on this site for example, but make sure you have this on ONE PAGE where you can document your progress: http://www.muscleandstrength.com/workouts/10-week-mass-building-program.html

This site is for beginners doing a 3 day workout of all body parts, but on split days.

http://www.muscleandstrength.com/workouts/3day-beginners-workout.html

 2. Cardiovascular Plan--what is your Target Heart Rate Zone at 65% of your maximum heart rate and what is 85%?  Use the link below to help you calculate Target Heart Rate. You must complete the 8 week plan and show progression in your workout.  Please use the pages that were handed to you last week.

http://www.active.com/fitness/calculators/heartrate.htm
On the above site you can also figure out your BMI, your Caloric Needs, etc..

3.  Flexibility Plan--You must complete the 8 week plan and show progression in your workout.  Please use the pages that were handed to you last week.

4.  Nutrition Plan--prepare a 3-day meal plan based on your dietary needs ----this also must be typed out and handed in. 

Examples of a one week diet plan for gaining weight.

http://www.bodybuilding.com/fun/mohr60.htm 

http://www.bgsu.edu/downloads/sa/file82071.pdf

Examples of a one week diet plan for losing weight.

http://www.womenshealthmag.com/fitness/six-week-weight-loss-meal-plan-week-1

When you have completed everything in your portfolio...please turn inyour complete portfolio folder for a grade.