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Weekly Workout & Nutrition Plan

The document outlines a weekly meal plan and exercise routine that varies carb and fat intake on different days. Mondays, Thursdays, and Fridays involve weight training and consuming high carb, low fat meals with 200g of carbs. Tuesdays include aerobic exercise and a moderate carb, moderate fat diet with 100g of carbs. Rest days on Wednesdays, Saturdays and Sundays follow a low carb, high fat plan with 30g of carbs. Recommended good carb sources are listed as whole grains, vegetables, fruits, legumes and tubers.

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Jianhua Shi
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203 views2 pages

Weekly Workout & Nutrition Plan

The document outlines a weekly meal plan and exercise routine that varies carb and fat intake on different days. Mondays, Thursdays, and Fridays involve weight training and consuming high carb, low fat meals with 200g of carbs. Tuesdays include aerobic exercise and a moderate carb, moderate fat diet with 100g of carbs. Rest days on Wednesdays, Saturdays and Sundays follow a low carb, high fat plan with 30g of carbs. Recommended good carb sources are listed as whole grains, vegetables, fruits, legumes and tubers.

Uploaded by

Jianhua Shi
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

Day Exercise Carb Intake Fat Intake Amount of Carbs

Monday Weight Training High Carb Low Fat 200g


Tuesday Aerobic Exercise Mod Carb Mod Fat 100g
Wednesday Rest Day Low Carb High Fat 30g
Thursday Weight Training High Carb Low Fat 200g
Friday Weight Training High Carb Low Fat 200g
Saturday Rest Day Low Carb High Fat 30g
Sunday Rest Day Low Carb High Fat 30g

Recommended "Good" Carbs:


1 Whole Grains: Unmodified grains: brown rice, oats and quinoa.
2 Vegetables: Eat a variety of colors to get a good balance.
3 Unprocessed Fruits: High antioxidant content and low glycemic load.
4 Legumes: Sow digesting carbohydrates
5 Tubers: Potatoes, sweet potatoes, yam, lotus root etc.
Monday Tuesday Thursday Friday
Weight Training Day 1 Aerobic Exercise Weight Training Day 2 Weight Training Day 3

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