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3 Days Training Program and Diet

The document outlines a 3-day training and diet plan focusing on flexibility, cardio-respiratory, muscular strength, and endurance exercises, with specific sets and repetitions for each activity. Each day's diet includes detailed calorie counts for breakfast, lunch, and dinner, totaling approximately 1378 to 1447 calories per day. The training sessions incorporate a variety of exercises including stretching, jogging, and swimming, while the diet features a mix of proteins, carbohydrates, and fruits.

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8 views

3 Days Training Program and Diet

The document outlines a 3-day training and diet plan focusing on flexibility, cardio-respiratory, muscular strength, and endurance exercises, with specific sets and repetitions for each activity. Each day's diet includes detailed calorie counts for breakfast, lunch, and dinner, totaling approximately 1378 to 1447 calories per day. The training sessions incorporate a variety of exercises including stretching, jogging, and swimming, while the diet features a mix of proteins, carbohydrates, and fruits.

Uploaded by

wongcheuklam2023
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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3 Days Training

Day 1
Training Purpose Content No. of Sets Repetitions / Times
Flexibility Stretching 1 5-10 minutes
Cardio-respiratory Rope skipping 1 15 minutes
Muscular strength Toe stands 2 10
Glute bridges 2 10
Push-ups 2 10
Crunches 2 15
Muscular endurance Cycling 1 30 minutes

Day 2
Training Purpose Content No. of Sets Repetitions / Times
Flexibility Yoga 2 5-10 minutes
Cardio-respiratory Jogging 1 15 minutes
Muscular strength Sit-ups 2 10
Squats 2 10
Walking lunges 2 10
Muscular endurance Plank 2 30 seconds
Burpee 2 10
Star jumps 2 15
Mountain climber 2 15

Day 3
Training Purpose Content No. of Sets Repetitions / Times
Flexibility Stretching 1 5-10 minutes
Cardio-respiratory Walking 1 15 minutes
Muscular strength Pull-ups 2 10
Deadlifts 2 10
Planks 2 10
Muscular endurance Swimming 2 30 minutes
3 Days Diet

Day 1
Breakfast An egg omelette (120 cal.)
Two pieces of toast (120 cal.)
A cup of milk (100 cal.)
Lunch Grilled steak (300 cal.)
Green peas (60 cal.)
A cup of cooked plain rice (120 cal.)
Yogurt (58 cal.)
Dinner A bowl of pasta (220 cal.)
Baked shrimps (200 cal.)
Tomatoes (20 cal.)
A cup of tea (10 cal.)
Kiwi (50 cal,)
Total 1378 cal.

Day 2
Breakfast A hard-boiled egg (80 cal.)
A wheat English muffin (100 cal)
A cup of milk (100 cal.)
A pack of wafers (120 cal.)
Lunch Tuna sandwich (400 cal.)
A cup of salad (100 cal.)
A bottle of soda (10 cal.)
Dinner A cup of cooked plain rice (120 cal.)
Baked chicken breast (164 cal.)
Broccoli (100 cal.)
A banana (100 cal.)
Total 1394 cal.
Day 3
Breakfast A fried egg (110 cal.)
A bowl of oatmeal with berries (120 cal.)
Almonds (80 cal.)
A cup of tea (10 cal.)
Lunch Lean pork with tofu (287 cal.)
A cup of cooked plain rice (120 cal.)
Carrots (50 cal.)
A cup of watermelon (50 cal.)
Dinner Lemon baked salmon (100 cal.)
Brown rice (325 cal.)
A cup of cucumber salad (100 cal.)
An orange juice (95 cal.)
Total 1447 cal.

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