The Shape Up Plan

If you are content with your current weight but have a tendency to either gain weight fast or lose it quickly, you will want to follow this shape-up plan. If you want to follow this plan, you have two choices; stick to the 2,200 total calorie allotment or add about 350 calories to each of the three days you lift weights to compensate for the loss of calories from the weight training. If you add the extra calories, you are more likely to maintain your current weight.

For example, swimming at approximately 2 mph continuously for a half hour burns about 340 calories. You can consume 2, 200 calories and lose a little weight because burning those 340 calories lowers your calorie store from 2,200 to 1,860. Remember, you need about 2,200 to maintain your weight. So it makes sense to add back in the calories you burn when exercising.

Breakfast

1 ounce Canadian Bacon (fry in non-stick pan, no oil)
1 whole-grain English muffin with 2 teaspoons light margarine
3/4 cup wheat-flake cereal
1/2 cup unsweetened apple sauce
1 cup nonfat or 1% fat milk