Cardio and Strength: Finally was able to get out of bed and off the couch. Still not feeling so good but went outside and walked for 45 minutes. Fresh air felt wonderful. Tomorrow (Saturday) I am going to try doing my exercises.
Menu: Breakfast: 2 eggs scrambled, 1/2 cup oatmeal with cinnamon
Snack: 1/2 cup blackberries, 2 oz almonds
Lunch: 2 cups salad greens, 1 tomato, 1 carrot, 1 small can white tuna, oil and lemon juice
Snack: Apple with peanut butter
Dinner: 2 cups greens, 1 tomato, 1 carrot, 1 4oz piece of grilled chicken, oil and lemon juice
Snack: 1 cup celery
2 liters of water
2 cups herbal decaf tea
A journal documenting my weight loss journey
Friday, October 16, 2009
Fat Loss Project Day 32- 15 Oct 09- Thursday
Still can't do the cardio and strength training. Kidney infection seems to be a stubborn one. Hoping for the weekend that I can try to catch up as much as I can with the exercise.
Menu: Breakfast: 1 apple, 1 cup oatmeal, 1 tbl almonds, 1 tbl ground flax seed, cinnamon
Snack: 1/2 cup yogurt, 1/2 cup strawberries
Lunch: 2 cups greens with 1 cup sliced carrots, celery, and onions, 1 grilled turkey breast, dressing of oil and lemon juice.
Snack: 1 pear with almond butter
Dinner: 2 cups steamed zucchini, 2 cups greens with dressing, 1 serving of poached cod.
Evening Snack: 2 oz of almonds
2 liters of water
Menu: Breakfast: 1 apple, 1 cup oatmeal, 1 tbl almonds, 1 tbl ground flax seed, cinnamon
Snack: 1/2 cup yogurt, 1/2 cup strawberries
Lunch: 2 cups greens with 1 cup sliced carrots, celery, and onions, 1 grilled turkey breast, dressing of oil and lemon juice.
Snack: 1 pear with almond butter
Dinner: 2 cups steamed zucchini, 2 cups greens with dressing, 1 serving of poached cod.
Evening Snack: 2 oz of almonds
2 liters of water
Wednesday, October 14, 2009
Fat Loss Project Day 31 - 14 Oct 09-Wednesday
Still on bed rest but felt better so I got on the treadmill and walked for 30 minutes just so I could keep my strength up. Not telling the Doctor.
Menu: Breakfast Omelete made with 2 whole eggs and 1/3 cup liquid egg whites, 1 cup fresh spinach, 1/2 cup chopped red peppers, 3 sliced mushrooms and 1 diced green onion. 1/2 grapefruit. Only had 1/2 and husband had remainder.
Snack: Shake with 1/2 scoop protein powder, 1/2 cup almond milk, 1/2 banana, 1 tbl almond butter.
Lunch: Mexican Salad (Shared 1/2 with husband) 1/2 red onion, 1/2 red pepper, radishes, 1 tbl, parsley, 1 tbl cilantro, 3 med tomatoes, 1/2 english cucumber. Served with chopped grilled chicken breast.
Snack: 1 cup edamame beans with 1/2 tbl oil and pinch of sea salt
Dinner: Ground turkey breast 1/2 lb, 1 egg, 1 tbl olive oil, 1/4 cup red pepper, 2 green onions, pepper, and thyme. Shared with husband and served with 2 cups mixed greens with slices of tomato and cucumber.
No snack.
Menu: Breakfast Omelete made with 2 whole eggs and 1/3 cup liquid egg whites, 1 cup fresh spinach, 1/2 cup chopped red peppers, 3 sliced mushrooms and 1 diced green onion. 1/2 grapefruit. Only had 1/2 and husband had remainder.
Snack: Shake with 1/2 scoop protein powder, 1/2 cup almond milk, 1/2 banana, 1 tbl almond butter.
Lunch: Mexican Salad (Shared 1/2 with husband) 1/2 red onion, 1/2 red pepper, radishes, 1 tbl, parsley, 1 tbl cilantro, 3 med tomatoes, 1/2 english cucumber. Served with chopped grilled chicken breast.
Snack: 1 cup edamame beans with 1/2 tbl oil and pinch of sea salt
Dinner: Ground turkey breast 1/2 lb, 1 egg, 1 tbl olive oil, 1/4 cup red pepper, 2 green onions, pepper, and thyme. Shared with husband and served with 2 cups mixed greens with slices of tomato and cucumber.
No snack.
Fat Loss Project Day 30- 13 Oct 09- Tuesday
Cardio and Strength training: The Doctor has me flat on my back for 2 days. Seems the sore back was a Kidney Infection.
Menu: Breakfast 7:00am
Smoothie with 1 cup almond milk, 1 cup blueberries, 1 banana, 1/2 cup oat flakes, 4 tbl low fat yogurt, 1 tbl flax seed oil, 2 scoops vanilla protein powder. Had 1/2 for breakfast and the other half for a snack.
Lunch: Tuna salad with 1 can white tuna, 1 tbl oil, 1/4 cup chopped red pepper, 1 cucumber, 1/4 cup garbanzo bean served on romaine. 1 pear.
Snack: 4 slices deli chicken, 1 cup celery
Dinner: 2 cups green salad with 1 cup chopped zucchini, 1 tomato, 3 tbl oil and lemon juice and 1 6 oz serving of tilapia.
No snack.
Menu: Breakfast 7:00am
Smoothie with 1 cup almond milk, 1 cup blueberries, 1 banana, 1/2 cup oat flakes, 4 tbl low fat yogurt, 1 tbl flax seed oil, 2 scoops vanilla protein powder. Had 1/2 for breakfast and the other half for a snack.
Lunch: Tuna salad with 1 can white tuna, 1 tbl oil, 1/4 cup chopped red pepper, 1 cucumber, 1/4 cup garbanzo bean served on romaine. 1 pear.
Snack: 4 slices deli chicken, 1 cup celery
Dinner: 2 cups green salad with 1 cup chopped zucchini, 1 tomato, 3 tbl oil and lemon juice and 1 6 oz serving of tilapia.
No snack.
Tuesday, October 13, 2009
Fat Loss Project Day 29- 12 Oct 09- Monday
Cardio: 5 minute warmup: then 5 sets of intervals 2:30 high intensity and 2:00 low
Strength training: Jackknife and Pushup 6 reps, 2 sets (lower back is very sore)
Chin Downs: 8 reps, 2 sets
Lunge, curl, press, 8 reps, 2 sets
Toe tappers 10 taps each leg, 2 sets
Squat, curl, and press: 5 reps, 2 sets
Front Dual Dumbbell raise: 8 reps, 2 sets
Have pulled something in my lower back. I am seeing my doctor in the am on Tues. Probably should not have tried the exercises, but did not want to get that far behind, so I did as many as I could.
Menu: 2 liters of water
Breakfast: hot cereal, 2 cups oat flakes, 1/2 cup wheat germ, 1/4 cup ground flax seed, 1/4 cup sliced almonds, 1/4 cup sunflower seeds, 1/4 cup golden raisins, 1/4 cup dried cranberries. Mixed 3/4 cup cereal to 1 1/2 cup water and cooked in crock pot.
Snack: shake of 1/2 cup protein powder, 1 cup almond milk, 1/2 banana, 1/2 cup frozen blackberries.
Lunch: Spinach salad 2 cups spinach, 1 sliced hardboiled egg, 1/2 sliced chicken breast, 3 mushrooms, 2 tbl oil and lemon juice.
Snack: 1 cup carrots
Dinner: Stir fry with 2 cups total of broccoli, mushrooms, bok choy, celery, 3/4 cup cooked prawns, 1/2 tbl olive oil. added 1 cup fresh spinach.
Strength training: Jackknife and Pushup 6 reps, 2 sets (lower back is very sore)
Chin Downs: 8 reps, 2 sets
Lunge, curl, press, 8 reps, 2 sets
Toe tappers 10 taps each leg, 2 sets
Squat, curl, and press: 5 reps, 2 sets
Front Dual Dumbbell raise: 8 reps, 2 sets
Have pulled something in my lower back. I am seeing my doctor in the am on Tues. Probably should not have tried the exercises, but did not want to get that far behind, so I did as many as I could.
Menu: 2 liters of water
Breakfast: hot cereal, 2 cups oat flakes, 1/2 cup wheat germ, 1/4 cup ground flax seed, 1/4 cup sliced almonds, 1/4 cup sunflower seeds, 1/4 cup golden raisins, 1/4 cup dried cranberries. Mixed 3/4 cup cereal to 1 1/2 cup water and cooked in crock pot.
Snack: shake of 1/2 cup protein powder, 1 cup almond milk, 1/2 banana, 1/2 cup frozen blackberries.
Lunch: Spinach salad 2 cups spinach, 1 sliced hardboiled egg, 1/2 sliced chicken breast, 3 mushrooms, 2 tbl oil and lemon juice.
Snack: 1 cup carrots
Dinner: Stir fry with 2 cups total of broccoli, mushrooms, bok choy, celery, 3/4 cup cooked prawns, 1/2 tbl olive oil. added 1 cup fresh spinach.
Sunday, October 11, 2009
Fat Loss Project Day 28- 11 Oct 09 Sunday
Cardio: Rode my bike down to the beach with a friend in the morning for a 2 hour ride, then played tennis in the afternoon for 2 hours.
Menu: Breakfast 6:00am- Made an omelet with 1 egg, 1/4 cup liquid egg white, 1/2 cup spinach, 1/4 cup red pepper, 1 sliced white mushroom, 1 green onion.
Snack: 7:30am- Shake with 1/2 scoop vanilla protein powder, 1/2 cup almond milk, 1/2 banana, 1 tbl almond butter. Took this in a thermos on my bike ride.
Lunch 11:30am- Mexican salad, 1/4 cup red onion, 1/4 cup red pepper, 2 radishes, 1/2 tbl parsley, 1/2 tbl cilantro, 1 tomato, 1/4 english cucumber, and 1/2 of grilled cod fillet.
Snack: 3pm-1 cup edamame with 1/2 tbl olive oil and pinch of sea salt.
Dinner 6pm- 1/4 lb ground turkey with 1/2 of an egg, 1/2 tbl olive oil, 1/8 cup red pepper, 1 green onion, thyme, served with 1 cups greens, 1 small tomato and 1/4 of a cucumber.
3 liters water. 1 cup of decaf green tea
Menu: Breakfast 6:00am- Made an omelet with 1 egg, 1/4 cup liquid egg white, 1/2 cup spinach, 1/4 cup red pepper, 1 sliced white mushroom, 1 green onion.
Snack: 7:30am- Shake with 1/2 scoop vanilla protein powder, 1/2 cup almond milk, 1/2 banana, 1 tbl almond butter. Took this in a thermos on my bike ride.
Lunch 11:30am- Mexican salad, 1/4 cup red onion, 1/4 cup red pepper, 2 radishes, 1/2 tbl parsley, 1/2 tbl cilantro, 1 tomato, 1/4 english cucumber, and 1/2 of grilled cod fillet.
Snack: 3pm-1 cup edamame with 1/2 tbl olive oil and pinch of sea salt.
Dinner 6pm- 1/4 lb ground turkey with 1/2 of an egg, 1/2 tbl olive oil, 1/8 cup red pepper, 1 green onion, thyme, served with 1 cups greens, 1 small tomato and 1/4 of a cucumber.
3 liters water. 1 cup of decaf green tea
Friday, October 9, 2009
Fat Loss Project Day 26- 9 Oct 09 Friday
Cardio: 5 minute warmup: 4 sets of intervals 2:30 min high intensity and 2:00 low intensity
Strength training:
Jackknife: 14 reps, 3 sets
Chin downs: 14 reps, 3 sets
Alternating Lunges with curl: 20 reps total, 3 sets
Pushups: 14 reps, 3 sets
Squat, Curl, Press: 14 reps, 3 sets
Band Rotations on Stability Ball: 14 reps each direction, 3 sets
3 liters of water
Menu:
Breakfast 5:00am- 2 whole eggs , scrambled, 1 cup oatmeal with cinnamon (could only eat 1/2 of the breakfast.)
Snack: 7:30am-1 cup fresh strawberries and 2 oz almonds
Lunch: 11:00am- 1 1/2 cups greens, 1/2 tomato, 1 carrot, 1 4 oz portion of tuna, olive oil and lemon juice.
Snack: 2:30pm- 1 apple with peanut butter
Dinner: 6:30pm- 1/2 cup greens, 1/2 tomato, 1/2 sliced carrot, 1 4 oz grilled chicken, oil and lemon juice.
No evening snack.
Strength training:
Jackknife: 14 reps, 3 sets
Chin downs: 14 reps, 3 sets
Alternating Lunges with curl: 20 reps total, 3 sets
Pushups: 14 reps, 3 sets
Squat, Curl, Press: 14 reps, 3 sets
Band Rotations on Stability Ball: 14 reps each direction, 3 sets
3 liters of water
Menu:
Breakfast 5:00am- 2 whole eggs , scrambled, 1 cup oatmeal with cinnamon (could only eat 1/2 of the breakfast.)
Snack: 7:30am-1 cup fresh strawberries and 2 oz almonds
Lunch: 11:00am- 1 1/2 cups greens, 1/2 tomato, 1 carrot, 1 4 oz portion of tuna, olive oil and lemon juice.
Snack: 2:30pm- 1 apple with peanut butter
Dinner: 6:30pm- 1/2 cup greens, 1/2 tomato, 1/2 sliced carrot, 1 4 oz grilled chicken, oil and lemon juice.
No evening snack.
Thursday, October 8, 2009
Fat Loss Project Day 25- 8 Oct 09- Thursday
Cardio: 5 minute warmup then 4 intervals 2:30 high intensity and 2:00 low intensity
Strength training:
Jackknife: 13 reps, 3 sets
Chin Downs: 13 reps, 3 sets
Alternating Lunges with Curl: 18 reps total, 3 sets
Pushups: 13 reps, 3 sets
Dumbbell Bench Press on Ball: 13 reps, 3 sets
Squat, Curl, Press: 13 reps, 3 sets
Band rotations on Stability Ball: 13 reps each direction, 3 sets
3 liters of water
Menu:
Breakfast 5:00am- 1 apple with 1 cup oatmeal, 1 tbl almonds 1 tbl ground flax seed and cinnamon.
Snack: 7:30am- 1/2 cup lowfat cottage cheese (1%) with 1/2 cup blackberries and blueberries mixed
Lunch: 11:30am- 2 cups green salad with 1 cup sliced peppers, 1 grilled and sliced chicken breast, dressing of olive oil and lemon juice and pepper.
Snack 2:30pm- 1 pear/apple with 1 tbl peanut butter
Dinner 6:30pm- 2 cups steamed spinach, 2 cups greens with lemon and oil dressing, 1 serving of baked tilapia seasoned with dill.
Snack: 1/4 cup of chopped celery.
Strength training:
Jackknife: 13 reps, 3 sets
Chin Downs: 13 reps, 3 sets
Alternating Lunges with Curl: 18 reps total, 3 sets
Pushups: 13 reps, 3 sets
Dumbbell Bench Press on Ball: 13 reps, 3 sets
Squat, Curl, Press: 13 reps, 3 sets
Band rotations on Stability Ball: 13 reps each direction, 3 sets
3 liters of water
Menu:
Breakfast 5:00am- 1 apple with 1 cup oatmeal, 1 tbl almonds 1 tbl ground flax seed and cinnamon.
Snack: 7:30am- 1/2 cup lowfat cottage cheese (1%) with 1/2 cup blackberries and blueberries mixed
Lunch: 11:30am- 2 cups green salad with 1 cup sliced peppers, 1 grilled and sliced chicken breast, dressing of olive oil and lemon juice and pepper.
Snack 2:30pm- 1 pear/apple with 1 tbl peanut butter
Dinner 6:30pm- 2 cups steamed spinach, 2 cups greens with lemon and oil dressing, 1 serving of baked tilapia seasoned with dill.
Snack: 1/4 cup of chopped celery.
Wednesday, October 7, 2009
Fat Loss Project Day 24- 7 Oct 09- Wednesday
Cardio: 5 minute warmup, then 4 sets of intervals (2:30 high intensity and 2:00 low intensity)
Strength Training:
Jackknife: 12 reps, 3 sets
Chin Downs: 12 reps, 3 sets
Alternating Lunges with Curl: 16 reps, 3 sets
Pushups: 12 reps, 3 sets
Dumbbell Bench Press on Ball: 12 reps, 3 sets
Squat, Curl, Press: 12 reps, 3 sets
Band rotations on Stability Ball: 12 reps each direction, 3 sets
Menu: 3 liters of water
Breakfast 5:00am- Omelet 2 eggs, 1/3 cup liquid egg whites, 1 cup fresh spinach, 1/2 cup chopped green bell pepper, 3 sliced white mushrooms, 1 diced green onion. Served with 1 small grapefruit.
Snack: 7:00am-Shake made with 1/2 scoop vanilla protein, 1/2 cup almond milk, 1/2 banana, 1 tbl almond butter.
Lunch: 11:30am- Mexican Salad 1/2 red onion, 1/2 red pepper, radishes, 1 tbl parsley, 1 tbl chopped cilantro, 3 med tomatoes, 1/2 english cucumber. Added one grilled chicken breast and had 1/2 and my husband had the remaining.
Snack: 3:00pm- 1 cup edamame beans with 1/2 tbl olive oil and pinch of sea salt.
Dinner: 6:30pm- 1/2 lb lean ground turkey, 1 egg, 1 tbl olive oil, 1/4 cup red bell pepper, 2 diced green onions, and thyme. Served on 2 cups of mixed greens with 2 slices each of tomato and cucumber. My husband and I shared this.
No evening snack.
Strength Training:
Jackknife: 12 reps, 3 sets
Chin Downs: 12 reps, 3 sets
Alternating Lunges with Curl: 16 reps, 3 sets
Pushups: 12 reps, 3 sets
Dumbbell Bench Press on Ball: 12 reps, 3 sets
Squat, Curl, Press: 12 reps, 3 sets
Band rotations on Stability Ball: 12 reps each direction, 3 sets
Menu: 3 liters of water
Breakfast 5:00am- Omelet 2 eggs, 1/3 cup liquid egg whites, 1 cup fresh spinach, 1/2 cup chopped green bell pepper, 3 sliced white mushrooms, 1 diced green onion. Served with 1 small grapefruit.
Snack: 7:00am-Shake made with 1/2 scoop vanilla protein, 1/2 cup almond milk, 1/2 banana, 1 tbl almond butter.
Lunch: 11:30am- Mexican Salad 1/2 red onion, 1/2 red pepper, radishes, 1 tbl parsley, 1 tbl chopped cilantro, 3 med tomatoes, 1/2 english cucumber. Added one grilled chicken breast and had 1/2 and my husband had the remaining.
Snack: 3:00pm- 1 cup edamame beans with 1/2 tbl olive oil and pinch of sea salt.
Dinner: 6:30pm- 1/2 lb lean ground turkey, 1 egg, 1 tbl olive oil, 1/4 cup red bell pepper, 2 diced green onions, and thyme. Served on 2 cups of mixed greens with 2 slices each of tomato and cucumber. My husband and I shared this.
No evening snack.
Fat Loss Project Day 23 - 6 Oct 09
Cardio 5 minute warmup then 4 sets of intervals, 2:15 high intensity and 2:00 low intensity.
Strength training: Jackknife 11 reps, 3 sets
Chin Downs: 11 reps, 3 sets
Alternating Lunges with Curl: 14 reps
Pushups: 11 reps, 3 sets
Dunbbell Bench Press on Ball: 11 reps, 3 sets
Squat, Curl, Press: 11 reps, 3 sets
Band Rotations on Ball: 11 reps, 3 sets
Menu:
Breakfast 5:00am: Smoothie 1 cup vanilla almond milk, 1 cup frozen blueberries, 1 banana, 1/2 cup whole flake oats, 4 tbl low fat yogurt, 1 tbl flax seed oil, 2 scoops vanilla protein powder. Had 1/2 for breakfast and the other half at 7:30am
Lunch: 11:45am-1 can white tuna with 1 tbl olive oil, 1 cucumber, 1/4 cup red and green bell pepper, 1/4 cur garbanzo bean served on romaine. 1 pear.
Snack: 2:30pm- 1 cup sliced celery, 4 slices deli turkey
Dinner: 6:00pm- 2 cups green salad with 1 cup chopped broccoli and zucchini, 1 tomato, 3 tbl oil and lemon juice dressing, 1 serving of cod, grilled.
Snack 8:00pm- 2 oz of almonds
Strength training: Jackknife 11 reps, 3 sets
Chin Downs: 11 reps, 3 sets
Alternating Lunges with Curl: 14 reps
Pushups: 11 reps, 3 sets
Dunbbell Bench Press on Ball: 11 reps, 3 sets
Squat, Curl, Press: 11 reps, 3 sets
Band Rotations on Ball: 11 reps, 3 sets
Menu:
Breakfast 5:00am: Smoothie 1 cup vanilla almond milk, 1 cup frozen blueberries, 1 banana, 1/2 cup whole flake oats, 4 tbl low fat yogurt, 1 tbl flax seed oil, 2 scoops vanilla protein powder. Had 1/2 for breakfast and the other half at 7:30am
Lunch: 11:45am-1 can white tuna with 1 tbl olive oil, 1 cucumber, 1/4 cup red and green bell pepper, 1/4 cur garbanzo bean served on romaine. 1 pear.
Snack: 2:30pm- 1 cup sliced celery, 4 slices deli turkey
Dinner: 6:00pm- 2 cups green salad with 1 cup chopped broccoli and zucchini, 1 tomato, 3 tbl oil and lemon juice dressing, 1 serving of cod, grilled.
Snack 8:00pm- 2 oz of almonds
Tuesday, October 6, 2009
Fat Loss Project Day 22 - 5 Oct 09
Cardio 5 minutes then 4 sets of intervals (2:15 high intensity and 2:00 low)
Strength training:
Jackknife: 10 reps, 3 sets
Chin downs: 10 reps, 3 sets
Alternating lunges with curl: 12 reps, 3 sets
Pushups: 10 reps, 3 sets
Dumbbell bench press on ball: 10 reps, 3 sets
Squat, Curl, Press: 10 reps, 3 sets
Band rotations on ball: 10 reps each direction
Menu: Breakfast 5:00am- 2 eggs scrambled, 1 cup oatmeal with cinnamon
Snack 7:00am-1 cup raspberries, 2 oz unsalted pinenuts
Lunch 11:30am- 2 cups greens, 1 tomato, 1 carrot, 1 4 oz grilled chicken, olive oil and lemon juice.
Snack: 2:30pm-1 apple with 1 tbl peanut butter
Dinner: 6:30pm- 2 cups greens, 1 tomato, 1 carrot, 1 4oz can white tuna, olive oil and lemon juice
Snack 8:00pm- 1 cup sliced broccoli and peppers
3 liters water
Strength training:
Jackknife: 10 reps, 3 sets
Chin downs: 10 reps, 3 sets
Alternating lunges with curl: 12 reps, 3 sets
Pushups: 10 reps, 3 sets
Dumbbell bench press on ball: 10 reps, 3 sets
Squat, Curl, Press: 10 reps, 3 sets
Band rotations on ball: 10 reps each direction
Menu: Breakfast 5:00am- 2 eggs scrambled, 1 cup oatmeal with cinnamon
Snack 7:00am-1 cup raspberries, 2 oz unsalted pinenuts
Lunch 11:30am- 2 cups greens, 1 tomato, 1 carrot, 1 4 oz grilled chicken, olive oil and lemon juice.
Snack: 2:30pm-1 apple with 1 tbl peanut butter
Dinner: 6:30pm- 2 cups greens, 1 tomato, 1 carrot, 1 4oz can white tuna, olive oil and lemon juice
Snack 8:00pm- 1 cup sliced broccoli and peppers
3 liters water
Sunday, October 4, 2009
Fat Loss Project Day 21 - 4 Oct 09
Cardio 5 minute warmup 4 sets of intervals 2 min high intensity and 2 min low intensity
Strength training: Get ups (5 lb) 16 reps, 3 sets
Pushups- 16 reps, 3 sets
Burpees- 16 reps, 3 sets
Walking Lunges- 18 total lunges
Standing Band Rotations- 13 each direction
Band Pull Downs- 13 each direction
Menu
Breakfast 5:00am- 2 whole eggs and 1/3 cup liquid egg whites, 1 cup fresh spinach, 1/2 cup red bell peppers, 3 sliced white mushrooms, 1 diced green onion. Made into an omelette. 1 orange.
Snack: 7:00am- Shake with 1/2 scoop vanilla protein, 1/2 cup almond milk, 1/2 banana, 1 tbl almond butter.
Lunch: 11:00am- Mexican salad, 1/2 red onion, 1/2 red pepper, 2 radishes, 1 tbl chopped parsley, 1 tbl chopped cilantro, 3 med tomatoes diced, 1/2 cup english cucumber. Topped with 1 chopped grilled chicken breast and juice of lime and olive oil. I had 1/2 of the salad and my husband had the other half.
Snack: 3pm - 1 cup edamame beans tossed with olive oil and sea salt.
Dinner: 6:30pm- Salmon Burger mixed with canned wild salmon, 1 egg, 1 tbl olive oil 1/4 cup chopped red pepper, 2 diced green onions, salt and pepper and dill. Served with greens with tomato and cucumber slices. My husband had the other burger.
Snack: Too full.
Strength training: Get ups (5 lb) 16 reps, 3 sets
Pushups- 16 reps, 3 sets
Burpees- 16 reps, 3 sets
Walking Lunges- 18 total lunges
Standing Band Rotations- 13 each direction
Band Pull Downs- 13 each direction
Menu
Breakfast 5:00am- 2 whole eggs and 1/3 cup liquid egg whites, 1 cup fresh spinach, 1/2 cup red bell peppers, 3 sliced white mushrooms, 1 diced green onion. Made into an omelette. 1 orange.
Snack: 7:00am- Shake with 1/2 scoop vanilla protein, 1/2 cup almond milk, 1/2 banana, 1 tbl almond butter.
Lunch: 11:00am- Mexican salad, 1/2 red onion, 1/2 red pepper, 2 radishes, 1 tbl chopped parsley, 1 tbl chopped cilantro, 3 med tomatoes diced, 1/2 cup english cucumber. Topped with 1 chopped grilled chicken breast and juice of lime and olive oil. I had 1/2 of the salad and my husband had the other half.
Snack: 3pm - 1 cup edamame beans tossed with olive oil and sea salt.
Dinner: 6:30pm- Salmon Burger mixed with canned wild salmon, 1 egg, 1 tbl olive oil 1/4 cup chopped red pepper, 2 diced green onions, salt and pepper and dill. Served with greens with tomato and cucumber slices. My husband had the other burger.
Snack: Too full.
Saturday, October 3, 2009
Fat Loss Project Day 19 - 2 Oct 09
Cardio: Warm up: 5 min 4 interval sets of 2 minutes high and 2 minutes low intensity
Strength training: Get Ups (5 lb) 16 reps, 3 sets
Pushups: 16 reps: 3 sets
Burpees: 16 reps: 3 sets
Walking Lunges: 20 total: 3 sets
Standing Band rotations: 14 each direction: 3 sets
Band Pull Downs: 14 reps, 3 sets
Menu: 3 liters of water
Breakfast: Smoothie with 1 cup vanilla almond milk, 1 cup blackberries, 1 banana, 1/2 cup whole flake oats, 4 tbl yogurt, 1 tbl flax oil, 2 scoops of vanilla protein hemp powder. Had 1/2 for breakfast at 5:00am and at 7:30am had the second half for snack
Lunch: 11:30am: Tuna Salad with romain lettuce, 1 can white tuna, 1 tbl olive oil, 1 med chopped cucumber, 1/4 cup garbanzo beans.
Snack: 3:00pm: 1 cup sliced carrots and celery mixed
Dinner: 6:30pm: 2 cups green salad with 1 cup chopped zucchini and 1 tomato, 3 tbl dressing of olive oil and lemon juice, 1 serving of grilled Cod.
Evening Snack: 8:00pm: 2 oz of unsalted pine nuts.
Strength training: Get Ups (5 lb) 16 reps, 3 sets
Pushups: 16 reps: 3 sets
Burpees: 16 reps: 3 sets
Walking Lunges: 20 total: 3 sets
Standing Band rotations: 14 each direction: 3 sets
Band Pull Downs: 14 reps, 3 sets
Menu: 3 liters of water
Breakfast: Smoothie with 1 cup vanilla almond milk, 1 cup blackberries, 1 banana, 1/2 cup whole flake oats, 4 tbl yogurt, 1 tbl flax oil, 2 scoops of vanilla protein hemp powder. Had 1/2 for breakfast at 5:00am and at 7:30am had the second half for snack
Lunch: 11:30am: Tuna Salad with romain lettuce, 1 can white tuna, 1 tbl olive oil, 1 med chopped cucumber, 1/4 cup garbanzo beans.
Snack: 3:00pm: 1 cup sliced carrots and celery mixed
Dinner: 6:30pm: 2 cups green salad with 1 cup chopped zucchini and 1 tomato, 3 tbl dressing of olive oil and lemon juice, 1 serving of grilled Cod.
Evening Snack: 8:00pm: 2 oz of unsalted pine nuts.
Thursday, October 1, 2009
Fat Loss Project Day 18- 1 Oct 09
Cardio warmup 5 minutes ( ran around the block dragging both dogs - they don't like my new routine) Used this as my 4 sets of intervals, running 2 minutes of high intensity and 2 minutes of low intensity. Good thing my dogs cannot BLOG.
Strength: Getups- 5 lb weights 15 reps of 3 sets ( wanted to increase but thought it might be too soon.)
Pushups: 15 reps at 3 sets ( I really worked on my form and not the reps)
Burpees with Jump: 15 reps at 3 sets ( Another one that I am now doing in front of a full length mirror so I can adjust my form).
Walking Lunges- 18 total ( Doing OK with these ) Still waiting for my thighs to quit hurting.
Standing Band Rotations - 13 in each direction , 3 sets each ( shortened the width to give a tiny more resistance)
Band Pull-downs - 13 reps , 3 sets.
Menu:
Breakfast 5:00am: 2 whole eggs with 1/3 cup liquid egg whites, 1 cup of fresh spinach, 1/2 cup chopped red peppers and 3 sliced white mushrooms, 1 diced green onion sauteed in 1 tbl olive oil and added to the egg mixture. Had 1/4 of a grapefruit.
Snack 7:00am: shake of 1/2 scoop of my protein powder, 1/2 cup almond milk, 1/2 banana, 1 tbl almond butter.
Lunch 11:00am: Mexican Salad ( I made this earlier in the week but my husband ate the other half so I am making this all over again) (He will be eating the other half again because he loved it.)
Snack 3:00pm: 1 cup Edamame beans tossed with 1/2 tbl olive oil and a tiny pinch of grey sea salt.
Dinner: 6:30pm: Salmon burger on greens mixed with 1 egg, 1 tbl olive oil, 1/4 cup chopped red bell pepper, 2 green onions and fresh dill. Served with 2 cups of mixed greens with tomato and sliced cucumber.
No snack at night, I was tired and went to bed.
Strength: Getups- 5 lb weights 15 reps of 3 sets ( wanted to increase but thought it might be too soon.)
Pushups: 15 reps at 3 sets ( I really worked on my form and not the reps)
Burpees with Jump: 15 reps at 3 sets ( Another one that I am now doing in front of a full length mirror so I can adjust my form).
Walking Lunges- 18 total ( Doing OK with these ) Still waiting for my thighs to quit hurting.
Standing Band Rotations - 13 in each direction , 3 sets each ( shortened the width to give a tiny more resistance)
Band Pull-downs - 13 reps , 3 sets.
Menu:
Breakfast 5:00am: 2 whole eggs with 1/3 cup liquid egg whites, 1 cup of fresh spinach, 1/2 cup chopped red peppers and 3 sliced white mushrooms, 1 diced green onion sauteed in 1 tbl olive oil and added to the egg mixture. Had 1/4 of a grapefruit.
Snack 7:00am: shake of 1/2 scoop of my protein powder, 1/2 cup almond milk, 1/2 banana, 1 tbl almond butter.
Lunch 11:00am: Mexican Salad ( I made this earlier in the week but my husband ate the other half so I am making this all over again) (He will be eating the other half again because he loved it.)
Snack 3:00pm: 1 cup Edamame beans tossed with 1/2 tbl olive oil and a tiny pinch of grey sea salt.
Dinner: 6:30pm: Salmon burger on greens mixed with 1 egg, 1 tbl olive oil, 1/4 cup chopped red bell pepper, 2 green onions and fresh dill. Served with 2 cups of mixed greens with tomato and sliced cucumber.
No snack at night, I was tired and went to bed.
Fat Loss Project Day 17 - 30 Sep 09
Cardio: Warmup 5 min, 4 sets each of 2 minutes high intensity and 2 minutes low intensity
Strength training: Get-ups (5 lb weight) 15 reps, 3 sets
Pushups: 14 reps, 3 sets
Burpees with jump: 14 reps, 3 sets
Walking Lunges: 16 reps, 3 sets
Standing Band rotations: 16 each direction, 3 sets
Band pull downs: 15 reps, 3 sets
Menu: 1 apple, 1 cup oatmeal, 1 tbl almonds and 1 tbl flax seed
Snack: 7:30am: 1/2 cup yogurt, 1/2 cup strawberries
Lunch: 11:30am: 2 cups green salad with carrots and yellow peppers, 1 piece of grilled chicken breast, olive oil and lemon juice, 1 peach.
Snack: 1 pear with almond butterr
Dinner: 6:30pm : 2 cups steamed spinach, 2 cups green salad with lemon and olive oil, and yellow peppers, 1 serving of grilled turkey strips.
3 liters of water.
Strength training: Get-ups (5 lb weight) 15 reps, 3 sets
Pushups: 14 reps, 3 sets
Burpees with jump: 14 reps, 3 sets
Walking Lunges: 16 reps, 3 sets
Standing Band rotations: 16 each direction, 3 sets
Band pull downs: 15 reps, 3 sets
Menu: 1 apple, 1 cup oatmeal, 1 tbl almonds and 1 tbl flax seed
Snack: 7:30am: 1/2 cup yogurt, 1/2 cup strawberries
Lunch: 11:30am: 2 cups green salad with carrots and yellow peppers, 1 piece of grilled chicken breast, olive oil and lemon juice, 1 peach.
Snack: 1 pear with almond butterr
Dinner: 6:30pm : 2 cups steamed spinach, 2 cups green salad with lemon and olive oil, and yellow peppers, 1 serving of grilled turkey strips.
3 liters of water.
Wednesday, September 30, 2009
Fat Loss Project Day 16 29 Sep 09 Tuesday
Cardio Warmup: 5 minutes to start and 4 interval sets at 2 minutes high intensity and 2 minutes of medium intensity. I was really sore from yesterday, despite the soak in the hot tub.
Strength training: Get ups : 13 reps, 3 sets ( had to drop down to lower 2 1/2 lb)
Pushups : I was only able to do 2 sets of 10 reps
Burpees: 15 reps , 3 sets with weights
Walking Lunges: Was able to do 16 reps and 3 sets
Standing Band rotations: 2 sets of 10 each for today
Band Pull Downs: 2 sets of 10 reps also
Will be in that hot tub a few more times on Wednesday so I can get back on my strength schedule.
Menu: Breakfast 5:30am - Smoothie made with 1 cup vanilla almond milk, 1 cup frozen blackberries, 1 banana, 1/2/ cup whole flake oats, 4 tbl low fat yogurt, 1 tbl flaxseed oil and 2 scoops of the protein hemp powder. Had 1/2 of the mixture and the other for my snack at 8:00am.
Lunch 11:30am: 1 can white tuna, 1 tbl olive oil, 1/4 cup red pepper, 1 small cucumber (I couldn't face that pickle) 1/4 cup of garbanzo beans over romaine lettuce. 1 pear/apple.
Snack 3:00pm: 1 cup of celery with 4 slices of deli ham.
Dinner 6:00pm: 2 cups green salad with chopped mushrooms, zucchini, 1 tomato and 3 tbl oil and lemon juice. 1 serving of tilapia baked.
Snack 8:00pm: 1/2 cup sliced carrots.
Had 3 liters of water today.
Strength training: Get ups : 13 reps, 3 sets ( had to drop down to lower 2 1/2 lb)
Pushups : I was only able to do 2 sets of 10 reps
Burpees: 15 reps , 3 sets with weights
Walking Lunges: Was able to do 16 reps and 3 sets
Standing Band rotations: 2 sets of 10 each for today
Band Pull Downs: 2 sets of 10 reps also
Will be in that hot tub a few more times on Wednesday so I can get back on my strength schedule.
Menu: Breakfast 5:30am - Smoothie made with 1 cup vanilla almond milk, 1 cup frozen blackberries, 1 banana, 1/2/ cup whole flake oats, 4 tbl low fat yogurt, 1 tbl flaxseed oil and 2 scoops of the protein hemp powder. Had 1/2 of the mixture and the other for my snack at 8:00am.
Lunch 11:30am: 1 can white tuna, 1 tbl olive oil, 1/4 cup red pepper, 1 small cucumber (I couldn't face that pickle) 1/4 cup of garbanzo beans over romaine lettuce. 1 pear/apple.
Snack 3:00pm: 1 cup of celery with 4 slices of deli ham.
Dinner 6:00pm: 2 cups green salad with chopped mushrooms, zucchini, 1 tomato and 3 tbl oil and lemon juice. 1 serving of tilapia baked.
Snack 8:00pm: 1/2 cup sliced carrots.
Had 3 liters of water today.
Monday, September 28, 2009
Fat Loss Project Day 15 - Monday 28 Sep 09
Cardio: Warmup 5 minutes, then 4 sets of 2 min of high intensity and 2 min of low intensity.
Strength Training:
Get-ups Weighted (5lb) 16 reps , 3 sets
Pushups on ball 16 reps, 3 sets
Burpees with Jump: 10 reps, 3 sets
Walking lunges - 12 total with walking version, 3 sets
Standing Band rotations- 10 each direction, 3 sets
Band Pull Downs - 10 reps, 3 sets
Rested 60 seconds between each
Menu:
Breakfast 5:00am Omelet with 1/3 cup liquid egg whites and 2 eggs, with 1 cup spinach, 1/2 cup chopped bell pepper, 3 sliced white mushrooms, and 1 green onion. Had 1/2 of grapefruit.
Snack 7:45am : Shake with 1/2 scoop of vanilla protein powder, 1/2 cup almond milk, 1/2 banana, and 1 tbl. almond butter.
Lunch 11:30am : Mexican Salad 1/2 red onion, 1/2 red pepper, chopper radishes, 1 tbl parsley, 1 tbl cilantro, 3 med tomatoes, 1/2 english cucumber. Had 1/2 of the serving .
Snack: 2:30pm: 1 cup edamame beans tossed with olive oil and sea salt.
Dinner: 6:00pm: Salmon Burger mixed with 1 egg 1 tbl olive oil 1/4 cup red bell pepper, 2 sliced green onions, seasoned with pepper and dill. Served on 2 cups of mixed greens with 2 slices tomato and cucumber.
Evening Snack 8:00pm : 2 cups popcorn.
Strength Training:
Get-ups Weighted (5lb) 16 reps , 3 sets
Pushups on ball 16 reps, 3 sets
Burpees with Jump: 10 reps, 3 sets
Walking lunges - 12 total with walking version, 3 sets
Standing Band rotations- 10 each direction, 3 sets
Band Pull Downs - 10 reps, 3 sets
Rested 60 seconds between each
Menu:
Breakfast 5:00am Omelet with 1/3 cup liquid egg whites and 2 eggs, with 1 cup spinach, 1/2 cup chopped bell pepper, 3 sliced white mushrooms, and 1 green onion. Had 1/2 of grapefruit.
Snack 7:45am : Shake with 1/2 scoop of vanilla protein powder, 1/2 cup almond milk, 1/2 banana, and 1 tbl. almond butter.
Lunch 11:30am : Mexican Salad 1/2 red onion, 1/2 red pepper, chopper radishes, 1 tbl parsley, 1 tbl cilantro, 3 med tomatoes, 1/2 english cucumber. Had 1/2 of the serving .
Snack: 2:30pm: 1 cup edamame beans tossed with olive oil and sea salt.
Dinner: 6:00pm: Salmon Burger mixed with 1 egg 1 tbl olive oil 1/4 cup red bell pepper, 2 sliced green onions, seasoned with pepper and dill. Served on 2 cups of mixed greens with 2 slices tomato and cucumber.
Evening Snack 8:00pm : 2 cups popcorn.
Fat Loss Project Day 14 - 27 Sep 09
Cardio Warmup : 5 minutes, 3 sets of 2 min high intensity and 2 min 30 sec low intensity on the treadmill.
Training:
Shoulder Squat (5 lb weight) 15 reps, 3 sets
Step-ups (5 lb weight) 15 reps, 3 sets
Decline Pushup on ball, 15 reps, 3 sets
Dumbbell Burpees: 15 reps, 3 sets
Bench Dips with Feet up: 15 reps, 3 sets
Get-ups: 15 reps, 3 sets (3 Lb weights)
Menu:
Smoothie: 1 cup vanilla almond milk, 1 cup frozen strawberries, 1 banana, 1/2 cup whole flake oats, 4 Tbl low fat yogurt (plain) and 1 tbl flaxseed oil, 2 scoops of vanilla protein powder (hemp). Had 1/2 of this for breakfast at 5:30am and the other half for my snack at 7:30am.
Lunch: Tuna salad with 1 cup of white tuna, 1 tbl olive oil, 1/4 cup chopped red pepper, 1 chopped dill pickle (Ugh...but I ate it), 1/4 cup garbanzo beans served on romaine lettuce.
Lunch was at 11:30am.
Snack 2:30pm: 1 cup celery and 1/2 grilled chicken breast
Dinner: 7pm : 2 cups green salad with 1 cup zucchini, 1 tomato and olive oil and lemon for dressing.
Snack: 8pm: 2 oz of unsalted pinenuts
Training:
Shoulder Squat (5 lb weight) 15 reps, 3 sets
Step-ups (5 lb weight) 15 reps, 3 sets
Decline Pushup on ball, 15 reps, 3 sets
Dumbbell Burpees: 15 reps, 3 sets
Bench Dips with Feet up: 15 reps, 3 sets
Get-ups: 15 reps, 3 sets (3 Lb weights)
Menu:
Smoothie: 1 cup vanilla almond milk, 1 cup frozen strawberries, 1 banana, 1/2 cup whole flake oats, 4 Tbl low fat yogurt (plain) and 1 tbl flaxseed oil, 2 scoops of vanilla protein powder (hemp). Had 1/2 of this for breakfast at 5:30am and the other half for my snack at 7:30am.
Lunch: Tuna salad with 1 cup of white tuna, 1 tbl olive oil, 1/4 cup chopped red pepper, 1 chopped dill pickle (Ugh...but I ate it), 1/4 cup garbanzo beans served on romaine lettuce.
Lunch was at 11:30am.
Snack 2:30pm: 1 cup celery and 1/2 grilled chicken breast
Dinner: 7pm : 2 cups green salad with 1 cup zucchini, 1 tomato and olive oil and lemon for dressing.
Snack: 8pm: 2 oz of unsalted pinenuts
Friday, September 25, 2009
Fat Loss Project Day 12 - 25 Sep 09
Cardio : Warm up on treadmill : 5 min , 3 min at high intensity and 2 min at low intensity, 2 reps then increased to 5 min at high intensity and 4 min at low for the last set
Strength training: Shoulder squat with 2 1/2 lb weight 15 reps for 3 sets
Step-ups : 2 1/2 lb weight 15 reps for 3 sets
Decline pushup: 1 set of 15 reps and the other 2 sets on the ball, 15 reps each
Dumbbell Burpees: 15 reps at 3 sets
Bench Dips with feet up: 15 reps at 3 sets
Get ups- 15 reps at 3 sets each with 2 lb weights
Rested 60 sec or less between each set
Menu: (Did not have todays printout so I used a previous menu , I was out of town)
Breakfast: Oatmeal with almonds, flaxseed, 1 whole apple ( one of my favorite breakfasts)
Snack: Yogurt with 1/2 cup raspberries
Lunch: Greens with sliced turkey, red and green peppers, olive oil and lemon and 1 plum
Snack: apple with almond butter
Dinner: 1 small fillet of beef ( no fat ) about 2 1/2 oz grilled with green salad and steamed spinach (2 cups raw before steaming)
Snack: Went to bed and not hungry for snack
Water: 3 liters, too hot here for green tea or anything else besides ice water (which I love)
Strength training: Shoulder squat with 2 1/2 lb weight 15 reps for 3 sets
Step-ups : 2 1/2 lb weight 15 reps for 3 sets
Decline pushup: 1 set of 15 reps and the other 2 sets on the ball, 15 reps each
Dumbbell Burpees: 15 reps at 3 sets
Bench Dips with feet up: 15 reps at 3 sets
Get ups- 15 reps at 3 sets each with 2 lb weights
Rested 60 sec or less between each set
Menu: (Did not have todays printout so I used a previous menu , I was out of town)
Breakfast: Oatmeal with almonds, flaxseed, 1 whole apple ( one of my favorite breakfasts)
Snack: Yogurt with 1/2 cup raspberries
Lunch: Greens with sliced turkey, red and green peppers, olive oil and lemon and 1 plum
Snack: apple with almond butter
Dinner: 1 small fillet of beef ( no fat ) about 2 1/2 oz grilled with green salad and steamed spinach (2 cups raw before steaming)
Snack: Went to bed and not hungry for snack
Water: 3 liters, too hot here for green tea or anything else besides ice water (which I love)
Thursday, September 24, 2009
Fat Loss Project Day 11- 24 Sept 09
Cardio: 5 minutes and then 3 sets of 2.5 minutes high intensity and 3 minutes of low intensity no rest inbetween.
Strength training:
Shoulder Squat ( 2 1/2 lbs) 13 reps, 3 sets ( I felt I could do more but after the other day when I got carried away I thought it best to be more on the safe side)
Step-ups (2 1/2 lbs) 13 reps, 3 sets (again, same feeling as above)
Decline Pushup 13 reps (not quite ready for the ball, tried it a little too soon) did the 3 sets
Dumbbell Burpees 13 reps and 3 sets
Bench Dips - 2 sets of 13 reps on ball (YEA!!!) and third set just with feet up
Get-Ups- (2 1/2 lbs) 13 reps at 3 sets each ( but I had to rest for 90 sec between 1 and 2 and 2 min between 2 and 3) I am going to master these buggers if it is the last thing I do on my exercise circuit.
Menu:
Breakfast 5:00am - 1 sliced apple over 1 cup oatmeal with almonds and ground flax seed and cinnamon
Snack 7:00am - 1/2 cup cottage cheese with 1/2 cup strawberries
Lunch 11:30 am - green salad with sliced sweet peppers and sliced chicken breast. Made dressing with just a little olive oil and lemon juice.
Snack: 2:00pm - 1 pear with almond butter (only ate 1/2)
Dinner 5:00pm - 1 cup steamed broccoli, 1 1/2 cup green salad with the dressing, 1 6 oz. serving of tilapia grilled.
Snack: 1oz of unsalted peanuts
Strength training:
Shoulder Squat ( 2 1/2 lbs) 13 reps, 3 sets ( I felt I could do more but after the other day when I got carried away I thought it best to be more on the safe side)
Step-ups (2 1/2 lbs) 13 reps, 3 sets (again, same feeling as above)
Decline Pushup 13 reps (not quite ready for the ball, tried it a little too soon) did the 3 sets
Dumbbell Burpees 13 reps and 3 sets
Bench Dips - 2 sets of 13 reps on ball (YEA!!!) and third set just with feet up
Get-Ups- (2 1/2 lbs) 13 reps at 3 sets each ( but I had to rest for 90 sec between 1 and 2 and 2 min between 2 and 3) I am going to master these buggers if it is the last thing I do on my exercise circuit.
Menu:
Breakfast 5:00am - 1 sliced apple over 1 cup oatmeal with almonds and ground flax seed and cinnamon
Snack 7:00am - 1/2 cup cottage cheese with 1/2 cup strawberries
Lunch 11:30 am - green salad with sliced sweet peppers and sliced chicken breast. Made dressing with just a little olive oil and lemon juice.
Snack: 2:00pm - 1 pear with almond butter (only ate 1/2)
Dinner 5:00pm - 1 cup steamed broccoli, 1 1/2 cup green salad with the dressing, 1 6 oz. serving of tilapia grilled.
Snack: 1oz of unsalted peanuts
Wednesday, September 23, 2009
Fat Loss Project Day 10 - 23 Sep 09
Cardio: warmup 5 minutes on treadmill 3 sets of 2 minutes of high intensity and 2.5 min of low intensity
Strength training:
Shoulder Squat 12 reps of 3 sets (still using my 2 1/2 lb weights)
Step ups: 12 reps of 3 sets ( 2 1/2 lb weights)
Decline Pushups: 12 reps of 3 sets
Bench Dips on ball: 1 set of 8 reps , other 2 sets on bench with feet up 5 reps each ( I went too far yesterday and was not able to do as much) I am really sore.
Get-Ups ( 2 1/2 lb weight) 10 reps at 3 sets (rested 60 sec inbetween) Not as good as yesterday, but I think I over-did it.
Water: Very hot here so I drank more than 2 liters, more like 3 1/2 to 4. Don't like to drink tea or anything but water when it is so hot.
Menu:
Breakfast 5:00 am: Made the smoothie with vanilla almond milk (found it at Trader Joe's), 1 cup frozen raspberries, 1/2 cup whole oat flakes, 4 tbl plain lowfat (1%) yogurt, 1 tbl flax seed oil, and 2 scoops of vanilla protein powder (found the hemp to be the cheapest).
Snack: 7:00am: the other half of the smoothie
Lunch 11:00am: Tuna salad, 1 tbl olive oil, 1/4 cup chopped red and green peppers, 1/2 of a cucumber chopped, 1/4 cup of garbanzo beans over romaine lettuce with an apple.
Snack: 2:30pm: 1 cup sliced cauliflower with 4 slices of deli turkey
Dinner: 2 cups greens, topped with 1 cup broccoli, 1 tomato, and a little olive oil with lemon juice to taste.
Broiled mahi mahi ( about 4 to 5 oz.)
Snack: I must have shrunk my stomach because eating an evening snack makes me think I am going to blow up.
Strength training:
Shoulder Squat 12 reps of 3 sets (still using my 2 1/2 lb weights)
Step ups: 12 reps of 3 sets ( 2 1/2 lb weights)
Decline Pushups: 12 reps of 3 sets
Bench Dips on ball: 1 set of 8 reps , other 2 sets on bench with feet up 5 reps each ( I went too far yesterday and was not able to do as much) I am really sore.
Get-Ups ( 2 1/2 lb weight) 10 reps at 3 sets (rested 60 sec inbetween) Not as good as yesterday, but I think I over-did it.
Water: Very hot here so I drank more than 2 liters, more like 3 1/2 to 4. Don't like to drink tea or anything but water when it is so hot.
Menu:
Breakfast 5:00 am: Made the smoothie with vanilla almond milk (found it at Trader Joe's), 1 cup frozen raspberries, 1/2 cup whole oat flakes, 4 tbl plain lowfat (1%) yogurt, 1 tbl flax seed oil, and 2 scoops of vanilla protein powder (found the hemp to be the cheapest).
Snack: 7:00am: the other half of the smoothie
Lunch 11:00am: Tuna salad, 1 tbl olive oil, 1/4 cup chopped red and green peppers, 1/2 of a cucumber chopped, 1/4 cup of garbanzo beans over romaine lettuce with an apple.
Snack: 2:30pm: 1 cup sliced cauliflower with 4 slices of deli turkey
Dinner: 2 cups greens, topped with 1 cup broccoli, 1 tomato, and a little olive oil with lemon juice to taste.
Broiled mahi mahi ( about 4 to 5 oz.)
Snack: I must have shrunk my stomach because eating an evening snack makes me think I am going to blow up.
Tuesday, September 22, 2009
Fat Loss Project Day 9 - 22 Sep 09
Day 9
Cardio Warmup was supposed to be minutes on treadmill ... ( I was watching TV and did 10 minutes straight of high intensity and 15 min of low intensity) I lost track of my cardio workout timing and not only broke a sweat, but was dripping wet. Tomorrow I will keep better track of myself.
Strength Training
Shoulder Squat 11 reps of 3 sets (still using my 2 1/2 lb weights )
Step-Ups (same weight) 11 reps of 3 sets
Decline pushups 11 reps of 3 sets
Bench Dips On ball - 1 set of 10 reps, the other 2 sets on bench with feet up 8 reps each
Get-Ups (same weight) 11 reps , 3 sets each ( had to rest 1 minute before each)
All of the rest of the sets (except the get-ups) I rested about 90 seconds each (NOT EASY, but I did it)
Water: I know you said 2 liters of water. I think I had about 4 today. Is that OK or is that too much water. I was craving water today.
Menu for today:
Breakfast 5:00 am - 1 gala apple (love that they are in season here) , Oatmeal with almonds and flaxseed with cinnamon
Snack:8am - Yogurt with 1/2 cup cranberries
Lunch: 11am - green salad with carrots , yellow sweet peppers, sliced roasted chicken slices, with olive oil and lemon juice (Can I use lime juice in exchange for lemon occasionally??)
Snack: 3pm pear-apple slices with peanut butter
Dinner: 6
Cardio Warmup was supposed to be minutes on treadmill ... ( I was watching TV and did 10 minutes straight of high intensity and 15 min of low intensity) I lost track of my cardio workout timing and not only broke a sweat, but was dripping wet. Tomorrow I will keep better track of myself.
Strength Training
Shoulder Squat 11 reps of 3 sets (still using my 2 1/2 lb weights )
Step-Ups (same weight) 11 reps of 3 sets
Decline pushups 11 reps of 3 sets
Bench Dips On ball - 1 set of 10 reps, the other 2 sets on bench with feet up 8 reps each
Get-Ups (same weight) 11 reps , 3 sets each ( had to rest 1 minute before each)
All of the rest of the sets (except the get-ups) I rested about 90 seconds each (NOT EASY, but I did it)
Water: I know you said 2 liters of water. I think I had about 4 today. Is that OK or is that too much water. I was craving water today.
Menu for today:
Breakfast 5:00 am - 1 gala apple (love that they are in season here) , Oatmeal with almonds and flaxseed with cinnamon
Snack:8am - Yogurt with 1/2 cup cranberries
Lunch: 11am - green salad with carrots , yellow sweet peppers, sliced roasted chicken slices, with olive oil and lemon juice (Can I use lime juice in exchange for lemon occasionally??)
Snack: 3pm pear-apple slices with peanut butter
Dinner: 6
Monday, September 21, 2009
Fat Loss Project Day 8 - 21 Sep 09
Cardio- 5 minutes on treadmill , 2 min at high intensity and 2 1/2 min low intensity - 3 complete sets of each
Strength training
Shoulder Squat 10 reps with 2 1/2 lb weights, 3 sets
Step-ups with 2 1/2 lb weights, 10 reps, 3 sets
Decline Pushup 10 reps, 3 sets
Dumbbell Burpees 2 1/2 lb weights, 10 reps, 3 sets
Bench Dips (feet up) 10 reps, 3 sets
Get-ups - 1 set with 2 1/2 lb weights 10reps, 2nd and third set, 10 reps each without weight
Rested 60 seconds between each except for the Get-ups. Needed a little more time (2 min)
Menu:
Breakfast 5:30am Smoothie with 1 cup water (couldn't find vanilla almond milk yet), 1 cup frozen strawberries, 1 banana, 1/2 cup of oat flakes, 4 tbl lowfat yogurt, 1 tbl flaxseed oil, and 2 scoops of vanilla protein powder. Consumed 1/2 of mixture.
Snack 7:30am had remaining smoothie
Lunch 11:30am Romaine lettuce topped with 1 can tuna, 1 tbl olive oil, 1/4 cup red and green peppers chopped, 1/4 cup garbanzo beans. Forgot the pickle. 1 pear also.
Snack: 2:30pm 1 cup celery and carrots
Dinner: 6:30pm Green Salad topped with grilled zucchini, broccoli, and tomato topped with 3 tbl olive oil and lemon juice for dressing. Also grilled tilapia.
Snack: Was way too full from dinner.
Strength training
Shoulder Squat 10 reps with 2 1/2 lb weights, 3 sets
Step-ups with 2 1/2 lb weights, 10 reps, 3 sets
Decline Pushup 10 reps, 3 sets
Dumbbell Burpees 2 1/2 lb weights, 10 reps, 3 sets
Bench Dips (feet up) 10 reps, 3 sets
Get-ups - 1 set with 2 1/2 lb weights 10reps, 2nd and third set, 10 reps each without weight
Rested 60 seconds between each except for the Get-ups. Needed a little more time (2 min)
Menu:
Breakfast 5:30am Smoothie with 1 cup water (couldn't find vanilla almond milk yet), 1 cup frozen strawberries, 1 banana, 1/2 cup of oat flakes, 4 tbl lowfat yogurt, 1 tbl flaxseed oil, and 2 scoops of vanilla protein powder. Consumed 1/2 of mixture.
Snack 7:30am had remaining smoothie
Lunch 11:30am Romaine lettuce topped with 1 can tuna, 1 tbl olive oil, 1/4 cup red and green peppers chopped, 1/4 cup garbanzo beans. Forgot the pickle. 1 pear also.
Snack: 2:30pm 1 cup celery and carrots
Dinner: 6:30pm Green Salad topped with grilled zucchini, broccoli, and tomato topped with 3 tbl olive oil and lemon juice for dressing. Also grilled tilapia.
Snack: Was way too full from dinner.
Sunday, September 20, 2009
Fat Project Day 7 - 20 Sep 09
Fat Loss Project Day 5 - 18 Sep 09
Cardio: Warmup 5 minutes, 2 min high intensity, 3 min low intensity, 2 sets of eachStrength Training:
Prisoner Squat: 3 sets of 16 reps each
Bench Step-ups: 3 sets of 16 reps each
Pushups: 3 sets of 16 reps each on bench
Burpees with jump: 3 sets of 15 reps each
Bench Dips with bent knee: 3 sets of 15 reps each
Get-ups: 3 sets of 14 reps each
Menu:
Breakfast 5:30am - Oatmeal with almonds, apple, flax seed with cinnamon
Snack 7:30am - 1/2 c. cottage cheese with 1/2 cup blueberries
Lunch 11:30am - 2 cups greens topped with broccoli, red pepper, sliced turkey breast, oil and lemon for dressing and 1 med peach.
Snack 2:30pm - apple with peanut butter
Dinner 6:00pm - 2 cups steamed green beans and zucchini, 2 cups greens with dressing, 1 serving of orange roughy grilled
Snack: 8:00pm - 1 cup of sliced carrot sticks and celery.
Friday, September 18, 2009
Fat Loss Project Day 5 - 18 Sep 09
Cardio: Warmup 5 minutes, 2 min high intensity, 3 min low intensity, 2 sets of each
Strength Training:
Prisoner Squat: 3 sets of 15 reps each
Bench Step-ups: 3 sets of 16 reps each
Pushups: 3 sets of 16 reps each on bench
Burpees with jump: 3 sets of 14 reps each
Bench Dips with bent knee: 3 sets of 14 reps each
Get-ups: 3 sets of 12 reps each
Menu:
Breakfast 5:30am - Oatmeal with almonds, apple, flax seed with cinnamon
Snack 7:30am - 1/2 c. cottage cheese with 1/2 cup blueberries
Lunch 11:30am - 2 cups greens topped with broccoli, red pepper, sliced turkey breast, oil and lemon for dressing and 1 med peach.
Snack 2:30pm - apple with peanut butter
Dinner 6:00pm - 2 cups steamed green beans and zucchini, 2 cups greens with dressing, 1 serving of orange roughy grilled
Snack: 8:00pm - 1 cup of sliced carrot sticks and celery.
Strength Training:
Prisoner Squat: 3 sets of 15 reps each
Bench Step-ups: 3 sets of 16 reps each
Pushups: 3 sets of 16 reps each on bench
Burpees with jump: 3 sets of 14 reps each
Bench Dips with bent knee: 3 sets of 14 reps each
Get-ups: 3 sets of 12 reps each
Menu:
Breakfast 5:30am - Oatmeal with almonds, apple, flax seed with cinnamon
Snack 7:30am - 1/2 c. cottage cheese with 1/2 cup blueberries
Lunch 11:30am - 2 cups greens topped with broccoli, red pepper, sliced turkey breast, oil and lemon for dressing and 1 med peach.
Snack 2:30pm - apple with peanut butter
Dinner 6:00pm - 2 cups steamed green beans and zucchini, 2 cups greens with dressing, 1 serving of orange roughy grilled
Snack: 8:00pm - 1 cup of sliced carrot sticks and celery.
Thursday, September 17, 2009
Fat Loss Project Day 4- 17 Sep 09
Exercise: Warmup on treadmill 10 min (6 high intensity and 4 low) Did 2 sets
Prisoner Squat: 15 reps, 3 sets
Bench Step-ups: 15 reps, 3 sets
Pushups: 15 reps, 3 sets
Burpees with jump: 15 reps, 3 sets
Get-Ups: 1st set 8 reps, 2nd set 10 reps, 3 set 11 reps
Rested 60 seconds between each
Exercise was done early today, I had a tennis match at 8:30 am. Played for 2 hours and felt more agile than ever.
Nutrition:
5:00am: Breakfast: Oatmeal, apple, flaxseed, almonds and cinnamon for flavor. Bought the Stevia and hated it. Way too sweet.
7:00am: Snack: Yogurt (1/2 c.) with Blackberries from my garden (1/2 c)
11:30 am: Lunch: Green salad of mixed greens (2 1/2 c.) topped with raw cauliflower, zucchini, and broccoli, and grilled chicken strips. Topped with small amount of olive oil and lemon juice. Nectarine also.
2:00pm: Snack: Gala Apple with Almond butter on slices
5:30 pm: Dinner: 2 c. steamed zucchini, 2 c. greens, and Mahi Mahi grilled
7:30 pm: Snack: 1 c. sliced carrots and sweet red peppers.
Prisoner Squat: 15 reps, 3 sets
Bench Step-ups: 15 reps, 3 sets
Pushups: 15 reps, 3 sets
Burpees with jump: 15 reps, 3 sets
Get-Ups: 1st set 8 reps, 2nd set 10 reps, 3 set 11 reps
Rested 60 seconds between each
Exercise was done early today, I had a tennis match at 8:30 am. Played for 2 hours and felt more agile than ever.
Nutrition:
5:00am: Breakfast: Oatmeal, apple, flaxseed, almonds and cinnamon for flavor. Bought the Stevia and hated it. Way too sweet.
7:00am: Snack: Yogurt (1/2 c.) with Blackberries from my garden (1/2 c)
11:30 am: Lunch: Green salad of mixed greens (2 1/2 c.) topped with raw cauliflower, zucchini, and broccoli, and grilled chicken strips. Topped with small amount of olive oil and lemon juice. Nectarine also.
2:00pm: Snack: Gala Apple with Almond butter on slices
5:30 pm: Dinner: 2 c. steamed zucchini, 2 c. greens, and Mahi Mahi grilled
7:30 pm: Snack: 1 c. sliced carrots and sweet red peppers.
Wednesday, September 16, 2009
Fat Loss Project Day 3- 16 Sep 09
Warmup: 5 minutes on treadmill at 2 minutes high intensity and 4 minutes low intensity. Did 3 sets of each.
Strength training:
Prisoner Squat: 3 sets of 15 reps each
Bench Step-Ups: 3 sets of 15 reps each
Bench Dips (bent knee) 3 sets of 12 reps each
Get-Ups: 1st set 5 reps, 2nd set 7 reps, 3rd set, 7 reps (I am still struggling with this one)
Rested 1 minute between
Menu: Drank 3.5 liters of water ( put lemon slices in the pitcher )
Breakfast: Oatmeal with the sliced apple, almonds, flax seed, and cinnamon.
Snack: 1/2 cup cottage cheese with 1/2 cup of blackberries
Lunch: 2 cups greens topped broccoli, red sweet pepper, and sliced turkey breast. Dressing was very small amount of olive oil with lemon juice (Can I use Lime Juice??) 1 small peach.
Snack: Apple with Peanut Butter (1 tbl)
Dinner: 2 1/2 oz. of filet grilled, cauliflower, greens with dressing of olive oil and lemon juice. (Are mushrooms allowed?)
Snack: Way too full and not hungry.
Note: Additional exercise was a 2 mile walk on the beach with the dogs.
Strength training:
Prisoner Squat: 3 sets of 15 reps each
Bench Step-Ups: 3 sets of 15 reps each
Bench Dips (bent knee) 3 sets of 12 reps each
Get-Ups: 1st set 5 reps, 2nd set 7 reps, 3rd set, 7 reps (I am still struggling with this one)
Rested 1 minute between
Menu: Drank 3.5 liters of water ( put lemon slices in the pitcher )
Breakfast: Oatmeal with the sliced apple, almonds, flax seed, and cinnamon.
Snack: 1/2 cup cottage cheese with 1/2 cup of blackberries
Lunch: 2 cups greens topped broccoli, red sweet pepper, and sliced turkey breast. Dressing was very small amount of olive oil with lemon juice (Can I use Lime Juice??) 1 small peach.
Snack: Apple with Peanut Butter (1 tbl)
Dinner: 2 1/2 oz. of filet grilled, cauliflower, greens with dressing of olive oil and lemon juice. (Are mushrooms allowed?)
Snack: Way too full and not hungry.
Note: Additional exercise was a 2 mile walk on the beach with the dogs.
Tuesday, September 15, 2009
Fat Loss Project Day 2 - 15 Set 09
Workout:
Prisoner Squat: 3 Sets of 11 reps each
Bench Step-ups: 3 Sets of 11 reps each
Pushups: 3 sets of 11 reps each on the bench
Burpees (with jump): 3 sets of 11 reps each
Bench Dips: 1st set 11 reps, 2nd set 10 reps, 3rd set 9 reps with bent knee
Get-Ups: 1st set 8 reps, 2nd set 8 reps, 3rd set 5 reps
Also did the cardio warmup on treadmill of 2 min high intensity + 3 min low of 2 sets each.
Took Dogs on the 3 1/2 mile pack walk that we do 3 times a week.
Nutrition:
Breakfast: 6am. Oatmeal (1 c.) with chopped apple, almonds, and flax seed (1 tbl ea). Seasoned with cinnamon.
Snack: 9:15am. 1/2 c. cottage cheese with 1/2 c. blueberries
Lunch: 11:30am. 2 c. greens with broccoli and carrots topped with sliced chicken breast. Dressing was just the lemon juice. 1 med nectarine sliced.
Snack: 3:00pm. Pear-apple with almond butter (1 tbl)
Dinner: 6pm. Turkey Breast grilled, steamed zucchini and green beans, 2 cups greens with lemon juice and just a touch of olive oil.
Evening Snack: 8pm. 2 oz pine nuts and 1 c. of mixed celery and sweet red pepper slices.
Liquids: 3+ liters of water, 1 cup of japanese green tea in the morning
Prisoner Squat: 3 Sets of 11 reps each
Bench Step-ups: 3 Sets of 11 reps each
Pushups: 3 sets of 11 reps each on the bench
Burpees (with jump): 3 sets of 11 reps each
Bench Dips: 1st set 11 reps, 2nd set 10 reps, 3rd set 9 reps with bent knee
Get-Ups: 1st set 8 reps, 2nd set 8 reps, 3rd set 5 reps
Also did the cardio warmup on treadmill of 2 min high intensity + 3 min low of 2 sets each.
Took Dogs on the 3 1/2 mile pack walk that we do 3 times a week.
Nutrition:
Breakfast: 6am. Oatmeal (1 c.) with chopped apple, almonds, and flax seed (1 tbl ea). Seasoned with cinnamon.
Snack: 9:15am. 1/2 c. cottage cheese with 1/2 c. blueberries
Lunch: 11:30am. 2 c. greens with broccoli and carrots topped with sliced chicken breast. Dressing was just the lemon juice. 1 med nectarine sliced.
Snack: 3:00pm. Pear-apple with almond butter (1 tbl)
Dinner: 6pm. Turkey Breast grilled, steamed zucchini and green beans, 2 cups greens with lemon juice and just a touch of olive oil.
Evening Snack: 8pm. 2 oz pine nuts and 1 c. of mixed celery and sweet red pepper slices.
Liquids: 3+ liters of water, 1 cup of japanese green tea in the morning
Monday, September 14, 2009
Fat Loss Project Day 1 - 14 Sep 09
Cardio Treadmill
Warm up: 5 minutes
Intervals: 2 minutes high intensity and 3 minutes low intensity
Did 2 sets each
Strength Training Circuit Exercises
Prisoner Squat : Did 3 sets of 10 each
Bench Step-Ups: Did 3 sets of 10 each ( both of the first 2 exercises will be benefit my tennis)
Pushups: Did 3 sets of 10 each for the wall and the bench (the wall was too easy so I did the bench)
Burpees (with jump): Did 3 sets of 10 each ( a little wobbly but I did it)
Bench Dips: 3 sets of 10 reps with bent knee ( looking forward to mastering this one)
Get-Ups: First set 4 reps, second set 5, third set 3 ( Very hard to do )
Nutrition
Breakfast 6:00 am
1 apple cut up into oatmeal
1 cup cooked oatmeal
1 TBL sliced almonds
1 TBL flax seed
Morning Snack: 9:00am
1/2 cup low fat plain yogurt with 1/2 cup fresh raspberries
Lunch: 11:00am
2 cups mixed green salad
1 cup mixed carrots, broccoli, and yellow pepper
grilled chicken breast
nectarine
Afternoon Snack: 2:00pm
1 pearapple sliced with 1 TBL natural peanut butter
Dinner: 5:30 pm
2 cups steamed broccoli, cauliflower, and squash served over 2 cups mixed green salad
Squeeze of lemon juice on salad
1 piece of mahi mahi baked
Nighttime snack: 7:30 pm
2 oz of unsalted pine nuts with 1 celery stick
Had 3 Liters of water and 2 cups of Japanese Green Tea
Warm up: 5 minutes
Intervals: 2 minutes high intensity and 3 minutes low intensity
Did 2 sets each
Strength Training Circuit Exercises
Prisoner Squat : Did 3 sets of 10 each
Bench Step-Ups: Did 3 sets of 10 each ( both of the first 2 exercises will be benefit my tennis)
Pushups: Did 3 sets of 10 each for the wall and the bench (the wall was too easy so I did the bench)
Burpees (with jump): Did 3 sets of 10 each ( a little wobbly but I did it)
Bench Dips: 3 sets of 10 reps with bent knee ( looking forward to mastering this one)
Get-Ups: First set 4 reps, second set 5, third set 3 ( Very hard to do )
Nutrition
Breakfast 6:00 am
1 apple cut up into oatmeal
1 cup cooked oatmeal
1 TBL sliced almonds
1 TBL flax seed
Morning Snack: 9:00am
1/2 cup low fat plain yogurt with 1/2 cup fresh raspberries
Lunch: 11:00am
2 cups mixed green salad
1 cup mixed carrots, broccoli, and yellow pepper
grilled chicken breast
nectarine
Afternoon Snack: 2:00pm
1 pearapple sliced with 1 TBL natural peanut butter
Dinner: 5:30 pm
2 cups steamed broccoli, cauliflower, and squash served over 2 cups mixed green salad
Squeeze of lemon juice on salad
1 piece of mahi mahi baked
Nighttime snack: 7:30 pm
2 oz of unsalted pine nuts with 1 celery stick
Had 3 Liters of water and 2 cups of Japanese Green Tea
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