Start each run with a 5-10 minute warm up walk. Finish up with a 5-10 minute cool-down walk.
It’s better to take a rest day or do cross training on the days in between runs. Cross-training can be walking, biking, swimming, or any other activity (other than running) that you enjoy.
Hey Fadi, Will you show me one of your sample meal plans?
Ask and you shall receive!
In 15 years of training and coaching, I would never give out such information so read it, apply it and benefit from it!
Actual Client Meal Plan
My Fitness Solution, 2505 Newpoint Parkway NE, Lawrenceville Georgia, 30043
http://www.myfitnesssolution.com
Meal Planner
Mealplan : 1700 Hector : MID
Meal
Time
Food Item
Servings
Calories
Protein
Carbs
Fat
Sodium
Daily Goals :
1700
185
150
40
1000
Protein, Carbs and Fat Ratios :
Daily totals :
1674
192.58
151.25
38.25
795.33
Protein, Carbs and Fat Ratios :
46.02 %
36.14 %
20.56 %
1
6:00
Egg White
6
lrg
102
24
0
0
330
Egg Yolk
1
lrg
59
3
0
5
7
Oatmeal, Quaker Old Fashioned
0.5
cup
150
5
27
3
0
Mixed Berries, Frozen, unsweeetened
0.25
cup
20
0.25
5.25
0
0
Peanut Butter, Natural, Low Sodium
1
tbsp
90
4
3
7.5
9
Meal1totals :
421
36.25
35.25
15.5
346
Meal1Â Goals :
2
9:00
Oranges, Whole, without peel
1
whl
62
1
15
0
0
VPX
1.5
scoop
120
30
0
0
60
Meal2totals :
182
31
15
0
60
Meal2Â Goals :
3
12:00
Chicken, Breast, uncooked (skinless)
5
oz
150
33.33
0
1.08
80
Broccoli, cooked, Chopped
1
cup
44
5
8
1
41
Brown Rice, cooked
1
cup
340
8
70
3
0
Meal3totals :
534
46.33
78
5.08
121
Meal3Â Goals :
4
3:00
Almonds, shelled, Whole
1
oz
164
6
6
14
0
VPX
1.5
scoop
120
30
0
0
60
Meal4totals :
284
36
6
14
60
Meal4Â Goals :
5
6:00
Flounder or sole, baked or broiled
5
oz
165
35
0
1.67
148.33
Asparagus, green, cooked and drained From raw
1
cup
43
5
8
1
20
Tomatoes, raw, Chopped or sliced
1
cup
38
2
8
1
16
Spinach, raw, Chopped
1
cup
7
1
1
0
24
Meal5totals :
253
43
17
3.67
208.33
Meal5Â Goals :
**”OFF” means your not working out this day. **”ON” means you are working out. **Eat every 2-4 hours. **Eat your first meal as soon as you wake up **Drink a total of 132oz of water per day preferably between meal.
If your a male in the 1700 calorie range, follow this plan 6 to 12 weeks and watch your six pack abs pop out!