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PERSONAL TRAINER ROUTINES.

1500 Calories, Heart Healthy

Here is a sample heart healthy low fat meal plan (1517 calories).

Breakfast
 
Amount
Item Protein Carbs Fats Calories
  12 ounces Coffee-w/caffeine 0.40 1.40 0.00 8.00
  1 cup Milk 8.00 11.00 5.00 120.00
  1 tbps Cream,fluid,half and half 0.44 0.65 1.73 19.55
  1 pack Oatmeal-instant,maple,brn sugar Quaker 4.50 31.60 2.10 152.00
 
Total:
13.34 44.65 8.82 299.55
AM Snack
 
1 cup

Cottage cheese- 1%fat

28.00

6.00

2.00

164.00
  0.5 cup Pineapple-canned, chunks 0.00 18.00 0.00 70.00
 
Total:
28.00 24.00 2.00 234.00
Lunch
 
2 each

Bread whole wheat-slice

6.00

24.00

2.00

140.00
  1 cubic inch Cheddar cheese 4.26 0.15 4.12 56.36
  0.15 cup Mayo 0.32 8.47 11.77 137.37
  1 ounce Turkey breast/white meat 8.50 0.00 0.20 38.25
  0.25 small Tomato-small 0.25 1.43 0.10 6.50
 
Total:
19.33 34.36 18.19 378.48
PM Snack
 
8 each

Cracker/Nabisco-Low Saltines

1.60

16.00

3.20

96.00
  1 ounce Turkey/white meat 8.50 0.00 0.20 38.25
 
Total:
10.12 16.00 3.40 134.25
Dinner
 
5 ounces

Halibut - broiled

37.50

0.00

5.00

198.75
  1 cup Rice-white cook steamed 6.00 62.00 0.00 164.00
  2 tbps Thousand island-reduced cal. Kraft 0.00 6.00 2.00 40.00
  0.5 cup Vegetables - mixed, frozen, boiled 2.60 11.90 0.10 54.00
  1 small Salad-sm. Garden w/tomato, onion 1.30 9.50 0.40 49.00
  1 tsp Sugar-white 0.00 4.00 0.00 15.00
  12 fluid ounces Tea-prepared w/tap water 0.00 1.00 0.00 4.00
 
Total:
44.80 82.50 7.40 470.75
 
  Grand Total: 115.58 201.50 39.82 1517.04

 

Shopping List for the Week
Food Quantity
Apple - medium with peel 7 each
Banana - medium 8 inch 7 each
Bread whole wheat - slice 14 each
Broccoli 7 spears
Cheerios 10.5 cups
Chicken Breast / White Meat 28 ounces
Coffee- w/caffeine 84 ounces
Cream, fluid, half and half 7 tablespoons
Halibut - broiled 35 ounces
Mayo type, reg., w/salt 1 cup
Milk - 2 % fat 7 cups
Orange - medium 7 each
Sugar - white 14 tea spoons
Rice - white 7 cups
Thousand island - reduced cal. 7 table spoons
Turkey Breast / White Meat 14 ounces
Tea 82 ounces





I DID IT!!!!!! Goodbye to 130's forever, hello 120's. I'm soaring! I'm so proud of myself for breaking through the barrier. You know, Matt. I couldn't have done it without your site and encouragement. A little plug for you, my friends and coworkers have been skeptical about the effectiveness of paying for a site like yours when there are so many free ones online. In fact, my friend Kate, who tried your site just told me about a free one she found online that she switched to a couple of months back. She has actually put on weight! Here I am, what is it? A year later now? 20lbs lighter with only 8lbs to go. I did it with your help, the healthy way. There are no words for how grateful I am, but I humbly say...Thank you. -- Dawn P



I feel great, I'm not tired during the day. I am getting up earlier and feeling great all day. Thank you so much! Before I found this web site I was tempted to go to the gym and drop a ton of money on a personal trainer there. I don't think I would have gotten as good as results because they don't give you a meal plan. I am trilled with the results! I never thought I could be a healthy eater, I knew I could do the workouts cause I've always been an athlete but never had to watch what I ate. Since I've had kids and getting older thats not the case anymore. But what is amazing is that I don't feel like I'm on a diet, I'm not hungry and its just not hard to do! Thank you!!! -- Vicki F



I do feel good about my weight loss even if it is slow. I have lost 23 pounds since 8-1-08. -- Gae



Changes in clothing are evident. Have moved down a size and pulling out smaller clothes to wear is nice. waist is smaller. set belt loser feeling healthy. -- Shari E



I have more energy. I feel great when i get on the elliptical and push myself. I am cooking for my family and I can see what a difference it makes to them and to me to have a freshly prepared, healthy meal rather than just slapping something together. I see my daughters aren't snacking as much because they have a real meal to look forward to. this is the biggest change. It helps to have you here. Thanks for being my trainer and have a little patience with me as I gear up. -- Sue



Hah...ok I get it..In my attempt to push myself I forgot to stay proud of the work that i´ve done so far. You´re right;) I just want to REAlly reach my goal. Even though my goal never was to be ´perfect´in that way at all... I actually want to have a healthy, fit body and a balanced lifestyle....  Thanks Matt I appreciate it when you put my feet on the ground. It´s much better to go to the gym like I did today being happy not dissatisfied and it makes me feel so much better:) -- Marianne G



I did something today that I would **never** have done three months ago: I went to an aerobics class.
A co-worker has been inspired by me (yay!) and is going to try to start working on getting back into shape. Last week she's asked me to help her by being a support (someone to talk to, share healthy recipes with, etc.). -- Sue A



Helps a lot in the weight loss even if I don't have time to get in here very often. I want to say "Thank You" - your program helped me to get back on track of eating healthy and exercising daily. I managed to lose 18 lbs. this past year, and have kept it off. Unfortunately, I can no longer be a member of your program. The economy has forced me to give up some of my programs.  I just wanted to say "THANK YOU", and maybe some day I will be able to return.  In the meantime, I am taking what I have learned here, and using it daily to keep from gaining the weight back.  You have a great program for people, and I recommend people to it whenever they ask me "how did you do it". -- Nancy N



Glad I lost more weight again this week. I know progress is going slow, but I know this is the healthy way to lose weight. I feel good about myself lately though
Thanks for the positive response as always!!! -- Julie S



This week I hit a little plateau. My lowest weight was 160.8 and my high was 161.8. Continuing toward my goal. When I see the numbers edge down...I feel encouraged. Slow and steady wins the race. The best tool on your website is the weight graph. I look at that and it shows a visual history of my effort. I wish it was faster but I'm not willing to starve myself like when I was 20 years old to lose 10 pounds in a week. Going for health and I think I look healthier. -- Leslie



Want another option? Check out the healthy weight loss diet plans below. Avoid the high protein plans.




Plans For Women



Plans For Men



Diet Type


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/home/www/staging.changingshape.com/library/Zend/Loader/PluginLoader/Interface.php
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/home/www/staging.changingshape.com/library/Zend/Navigation.php
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/home/www/staging.changingshape.com/library/Zend/Navigation/Page.php
/home/www/staging.changingshape.com/library/Zend/Navigation/Page/Mvc.php
/home/www/staging.changingshape.com/library/Zend/Navigation/Page/Uri.php
/home/www/staging.changingshape.com/library/Zend/Paginator.php
/home/www/staging.changingshape.com/library/Zend/Registry.php
/home/www/staging.changingshape.com/library/Zend/Session.php
/home/www/staging.changingshape.com/library/Zend/Session/Abstract.php
/home/www/staging.changingshape.com/library/Zend/Session/Exception.php
/home/www/staging.changingshape.com/library/Zend/Session/Namespace.php
/home/www/staging.changingshape.com/library/Zend/Translate.php
/home/www/staging.changingshape.com/library/Zend/Translate/Adapter.php
/home/www/staging.changingshape.com/library/Zend/Translate/Adapter/Array.php
/home/www/staging.changingshape.com/library/Zend/Translate/Exception.php
/home/www/staging.changingshape.com/library/Zend/Validate/Abstract.php
/home/www/staging.changingshape.com/library/Zend/Validate/Interface.php
/home/www/staging.changingshape.com/library/Zend/Version.php
/home/www/staging.changingshape.com/library/Zend/View.php
/home/www/staging.changingshape.com/library/Zend/View/Abstract.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Abstract.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Action.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Doctype.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Form.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/FormButton.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/FormCheckbox.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/FormElement.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/FormHidden.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/FormLabel.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/FormNote.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/FormPassword.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/FormText.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/HeadLink.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/HeadMeta.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/HeadScript.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/HeadStyle.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/HeadTitle.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/HtmlElement.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Interface.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Layout.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Navigation.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Navigation/Helper.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Navigation/HelperAbstract.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Navigation/Menu.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Partial.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Placeholder.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Placeholder/Container.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Placeholder/Container/Abstract.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Placeholder/Container/Standalone.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Placeholder/Registry.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/ServerUrl.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Url.php
/home/www/staging.changingshape.com/library/Zend/View/Interface.php
/home/www/staging.changingshape.com/library/Zend/View/Stream.php

ZFDebug Library Files

/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/Cache.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/Database.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/Exception.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/File.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/Interface.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/Memory.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/Registry.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/Text.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/Time.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/Variables.php

Memory Usage

Controller: 3139.34K

Custom Timers

Controller: 60.84 ms

Overall Timers

page
read
get
Avg: 1041.18 ms / 1 requests
Min: 1041.18 ms
Max: 1041.18 ms

Reset timers by sending Centurion_ZFDebug_RESET as a GET/POST parameter

Registered Instances

Cache_Manager => Centurion_Cache_Manager Object()
Centurion_Acl => Auth_Model_Acl Object()
Centurion_Route_Queue => Centurion_Controller_Router_Route_Queue Object()
ROUTE_PREFIX => 'language-'
Zend_Locale => 'en'
Zend_Translate => Zend_Translate Object()
Zend_View_Helper_Doctype => ArrayObject Object()
Zend_View_Helper_Placeholder_Registry => Zend_View_Helper_Placeholder_Registry Object()

Cache core (Zend_Cache_Backend_File)

105 Entries
Filling Percentage: 57%
Valid Cache Size: 253.4K

Cache view (Zend_Cache_Backend_File)

0 Entry
Filling Percentage: 57%
Valid Cache Size: 0K

Cache _page (Zend_Cache_Backend_File)

0 Entry
Filling Percentage: 57%
Valid Cache Size: 0K

Database queries

Metadata cache is ENABLED

Adapter 0

  1. [0.45 ms] connect
  2. [0.35 ms] SELECT `translation_language`.* FROM `translation_language` WHERE (`translation_language`.`locale` = 'en')
  3. [0.72 ms] DESCRIBE `fitness_page`
  4. [7 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (slug='1500-calorie-diet-plan')
  5. [0.58 ms] DESCRIBE `fitness_page_page_tags`
  6. [0.5 ms] DESCRIBE `fitness_page_tags`
  7. [0.4 ms] SELECT `m_fitness_page_tags`.* FROM `fitness_page_page_tags` INNER JOIN `fitness_page_tags` AS `m_fitness_page_tags` ON `fitness_page_page_tags`.`tag_id` = `m_fitness_page_tags`.`id` WHERE (`fitness_page_page_tags`.`page_id` = 5)
  8. [0.65 ms] SELECT `m_fitness_page`.* FROM `fitness_page_page_tags` INNER JOIN `fitness_page` AS `m_fitness_page` ON `fitness_page_page_tags`.`page_id` = `m_fitness_page`.`id` WHERE (`fitness_page_page_tags`.`tag_id` = 1)
  9. [0.78 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (is_publish=1 AND is_related=1)
  10. [0.31 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 1)))
  11. [0.27 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 2)))
  12. [0.21 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 3)))
  13. [0.19 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 4)))
  14. [0.2 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 6)))
  15. [0.17 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 7)))
  16. [0.2 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 8)))
  17. [0.2 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 10)))
  18. [0.17 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 11)))
  19. [0.17 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 12)))
  20. [0.24 ms] SELECT `auth_user`.* FROM `auth_user` WHERE (auth_user.`username` = 'anonymous') LIMIT 1
  21. [0.44 ms] SELECT `translation_uid`.* FROM `translation_uid` WHERE (`translation_uid`.`uid` = 'Email')
  22. [0.17 ms] SELECT `translation_tag`.* FROM `translation_tag` WHERE (`translation_tag`.`tag` = 'backoffice')
  23. [0.16 ms] SELECT `translation_tag_uid`.* FROM `translation_tag_uid` WHERE (`translation_tag_uid`.`uid_id` = '243') AND (`translation_tag_uid`.`tag_id` = '3')
  24. [0.38 ms] SELECT `translation_uid`.* FROM `translation_uid` WHERE (`translation_uid`.`uid` = 'Password')
  25. [0.14 ms] SELECT `translation_tag_uid`.* FROM `translation_tag_uid` WHERE (`translation_tag_uid`.`uid_id` = '220') AND (`translation_tag_uid`.`tag_id` = '3')
  26. [0.32 ms] SELECT `translation_uid`.* FROM `translation_uid` WHERE (`translation_uid`.`uid` = 'Remember me')
  27. [0.15 ms] SELECT `translation_tag_uid`.* FROM `translation_tag_uid` WHERE (`translation_tag_uid`.`uid_id` = '221') AND (`translation_tag_uid`.`tag_id` = '3')
  28. [0.17 ms] SELECT `translation_language`.* FROM `translation_language` WHERE (`translation_language`.`locale` = 'en')
  29. [0.26 ms] SELECT `auth_group`.* FROM `auth_group` WHERE (((`auth_group`.`id` = 4)))
  30. [0.43 ms] SELECT `m_auth_user`.* FROM `auth_belong` INNER JOIN `auth_user` AS `m_auth_user` ON `auth_belong`.`user_id` = `m_auth_user`.`id` WHERE (`auth_belong`.`group_id` = 4)
  31. [0.46 ms] SELECT `auth_user`.* FROM `auth_user` WHERE (is_super_admin = 1 OR is_staff = 1)
  32. [0.77 ms] SELECT `fitness_workout`.* FROM `fitness_workout` WHERE (is_online = 1) AND (is_cloned = 0) AND (user_id IN ('4', '6', '7', '8', '9', '10', '11', '12', '14', '1', '3', '4', '5', '9')) ORDER BY `created_at` DESC LIMIT 9
  33. [0.64 ms] SELECT `m_fitness_exercise`.* FROM `fitness_exercise_workout` INNER JOIN `fitness_exercise` AS `m_fitness_exercise` ON `fitness_exercise_workout`.`exercise_id` = `m_fitness_exercise`.`id` WHERE (`fitness_exercise_workout`.`workout_id` = 9858) ORDER BY `fitness_exercise_workout`.`order` asc
  34. [6.67 ms] SELECT `m_fitness_cardio`.* FROM `fitness_workout_cardio` INNER JOIN `fitness_cardio` AS `m_fitness_cardio` ON `fitness_workout_cardio`.`cardio_id` = `m_fitness_cardio`.`id` WHERE (`fitness_workout_cardio`.`workout_id` = 9858) ORDER BY `fitness_workout_cardio`.`order` asc
  35. [0.19 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '3fdd1fa9924aafac51cb7841b4c0c81d') LIMIT 1
  36. [0.27 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '92bb9e3bae2c89633ae92c2c89041684') LIMIT 1
  37. [0.25 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '8f6e6c1f21e30567159e414b51cde9dd') LIMIT 1
  38. [0.19 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '87392502af4c0aad47d3353915c940fd') LIMIT 1
  39. [0.17 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '1cd2cc2a3925c52d03425a32e0fc0640') LIMIT 1
  40. [0.18 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = 'e7576f559ff918a87db2abe08e2121e6') LIMIT 1
  41. [0.18 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '246fca98a0fdfe61f557cf08f6795704') LIMIT 1
  42. [0.21 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '324f1a23b63f2fb1df85e30e754ca70c') LIMIT 1
  43. [0.27 ms] SELECT `translation_language`.* FROM `translation_language` WHERE (`translation_language`.`locale` = 'en')
  44. [0.15 ms] SELECT `auth_group`.* FROM `auth_group` WHERE (((`auth_group`.`id` = 4)))
  45. [0.34 ms] SELECT `m_auth_user`.* FROM `auth_belong` INNER JOIN `auth_user` AS `m_auth_user` ON `auth_belong`.`user_id` = `m_auth_user`.`id` WHERE (`auth_belong`.`group_id` = 4)
  46. [0.4 ms] SELECT `auth_user`.* FROM `auth_user` WHERE (is_super_admin = 1 OR is_staff = 1)
  47. [4.84 ms] SELECT `fitness_exercise`.* FROM `fitness_exercise` WHERE (is_online = 1) AND (is_cloned = 0) AND (user_id IN ('4', '6', '7', '8', '9', '10', '11', '12', '14', '1', '3', '4', '5', '9')) ORDER BY `created_at` DESC LIMIT 9
  48. [0.31 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '336bfa00e7bd3c99e97d2e73971b5cd4') LIMIT 1
  49. [0.23 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '464a2c9257b7b8ba3b84b71616bb2e88') LIMIT 1
  50. [0.19 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = 'bcdc2c1919c7980dae74ed450d5ef4e6') LIMIT 1
  51. [0.17 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = 'f38c21b05769a5709f008a8e5f58f9a1') LIMIT 1
  52. [0.17 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = 'e685e3bd2cbffe705e2de5a3107d87a2') LIMIT 1
  53. [0.18 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '160d9fe555a0bee86607893d70fd9bff') LIMIT 1
copyright 1.10.4/5.5.38variables Variablesfile 372 Filesmemory 19035K of 1024Mtime 1041.18 msregistry Registry (8)cache Cachedatabase 53 in 33.82 ms«