My TOD and MOD (04 Sep 06)

For starters - definitions:

TOD - Training of the Day

MOD - Meals of the Day

My meal plan is based on someone who needs about 3600 calories a day to maintain their current weight. You can figure out how many calories you need in the nutrition part of How to Box. I'm not looking to increase or decrease in weight, but will generally let nature take care of itself at the moment and adjust as the cycle progresses.

Overview...

• 60 minute run - 5 minute slow warmup, 50 minute run - (endurance - brisk pace, hilly route if possible), 5 minute slower pace cool down
  
• 3 sets of pushups - 30 reps
• 3 minutes of abs continuous - 30 sec crunches, 30 sec, oblique crunches (left), 30 sec oblique crunches (right), 30 sec leg raises, 30 sec bicycle, 30 sec total bodies.
  
• Stretching - focusing on lower body
• 3429 calories

TOD

Exercise		Manual-Notes (if any)
Running Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 1 slow - warmup 5 minutes 2 1 brisk pace, hilly route 50 minutes 3 1 slower pace - cool down 5 minutes 4 5

Stretching Routine 

MOD

BREAKFAST   2 cups Plain Yogurt, nonfat   1 cup Blueberries, raw   2 servings Whole Wheat Toast with Peanut Butter   1 cup Grapefruit Juice				LUNCH   1 each Veggie Sandwich   1 cup Milk, 2% milkfat with added vitamin A & D   1 Apple, raw   1 cup Baby Carrots, raw 1 serving Summer Corn Salad
DINNER 1 serving Quick Chicken Divan 1 serving Cowboy Mashed Potatoes   1 cup Broccoli, steamed   1 serving Spinach Salad with Cherry Tomatoes   1 cup Raspberry Sorbet - Haagen Dasz				SNACK   0.25 cup Apricots, dried   1 Banana, raw   1 cup Grapes, seedless, raw   4 tablespoons Raisins   3 cups Popcorn, air-popped   1 each Energy Bar - Power Bar

Shopping List

2 ounces (52 g) Whole Grain Bread		2 slices (57 g) Whole Wheat Bread

1 tablespoon (9 g) Almonds, slivered 1 ounce (32 g) Natural Peanut Butter, unsalted		1/4 cup (41 g) Raisins

1/4 cup (54 g) olive oil

1 cup (247 g) Grapefruit Juice		1 teaspoon (5 g) lemon juice

1 (16 ounce) jar (110 g) mayonnaise 1-1/2 teaspoons (7 g) Mayonnaise 1-1/2 teaspoons (8 g) Mustard		1 ounce (30 g) Olive Oil Italian Dressing - Wish Bone 2 tablespoons (30 g) white vinegar

1/4 cup (57 g) butter 1 cup (245 g) Milk, 2% milkfat with added vitamin A & D 2 cups (490 g) Plain Yogurt, nonfat		1/2 pound (238 g) shredded Cheddar cheese 1 ounce (28 g) Swiss Cheese

1 (10 ounce) package (284 g) frozen white corn, thawed		7 ounces (210 g) Raspberry Sorbet - Haagen Dasz

3 each (220 g) cooked boneless chicken breast halves, chopped

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