Explanation: Dom wants to lose 50 pounds to be in a healthy lifestyle.

He currently weighs 260 pounds, therefore at the end of this process he will be 210 pounds. I have planned for Dom to take in 1820 calories a day, and exercise three times a week. Also, of the 1820 calories consumed 65% will be of carbs, 15% of it will be protein, and 20% will be fats. Although Dom lives a hectic life as a sales agent and travels a lot he can still do this. When Dom is in the airport he has to make and bring his own food. Also, when he is at a hotel room and needs to get his weekly exercise, he can go over to the hotel gym. If that is not a possibility he can bring a jump rope and some weights and he can run as well. Eating wise Dom will have 5 small meals a day, all consisting of 364 calories (may be lower or higher as long as he takes in 1820 calories). If Dom follows this track then he will lose two pounds a week, and in 25 weeks he will have lost 50 pounds. Food Chart Breakfast: Simple, but Effective

Food Banana 2 egg whites & 1 whole egg I slice of Whole Wheat Bread (8 fl. oz.) Orange Juice TOTAL

Carbs 9.75 16.9

Pro. 2.25 3.9

Fats 1.33 2.31

Cals 60 104

14.625

3.375

90

17.875

4.125

2.44

110

59.15

13.65

8.08

364

Snack #1: Nachos Food (8) Whole Wheat chips (2 tbsp) Guacamole (1 cup) Salsa (5) black olives (1/2 cup) Jalapenos (1 tbsp) sour cream (1 oz) Mongo Mix(Peppers and Onions) TOTAL Carbs 17.875 Pro. 4.125 Fat 2.44 Cals. 110

8125 11.375 4.0625 11. 375 4.875 1.4625

1.875 2.625 .9375 2.625 7.4625 .3375

1.11 1.55 .55 1.11 .66 .2

50 70 25 70 30 9

59. 1497

19.9875

8.06

364

Lunch: Soup and BLT

Food (Homemade) Chicken Noodle Soup 2 slices of bread 2 slices of Turkey Bacon (85g) of Sliced Tomatoes (2 cups) of Lettuce Mayonnaise

Carbs 30.875

Pro. 7.125

Fats 4.22

Cals. 190

11.375 5.6875

2.625 1.3125

1.55 .77

70 35

5.2

1.2

.71

32

2.4375 5.6875

.5625 1.3125

.33 .77

15 35

TOTAl

61.45

8.1375

8.35

374

Snack #2: Greek Yogurt Special

Food (6 oz.) Peach nonfat Greek Yogurt (50) blueberries (12) raw almonds (1 cup) raw strawberries (1/8 cup) walnuts TOTAL

Carbs 22.75

Pro. 5.25

Fats 3.11

Cals 140

6.3375 13.325 7.9625

1.4625 3.075 1.8375

.86 .17 1.08

39 82 49

6.5 58.875

1.5 13.125

.88 6.1

40 350

Dinner: Chicken Soft Tacos

Food

Carbs

Pro.

Fats

Cals.

(2) soft corn tortillas (4 oz.) Grilled chicken breastskinless, boneless (1 oz.) Avocado (2 tbsp.) medium salsa (1 tbsp,) Colby Jack cheese- shredded (1 cups) Shredded Lettuce (1/2 cup) Diced Red Tomatoes TOTAL

17.875 21.125

4.125 4.875

2.44 2.88

110 130

8.125 2.4375

1.875 .5625

1.11 .33

50 15

4.55

1.05

.62

28

1.625

.375

.22

10

4.0625

.9375

.55

25

59.8

13.8

8.15

368