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.

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.

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

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)

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

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.

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

Fat Loss Project Day 9 - 22 Sep 09

Fat Loss Project Day 9 - 22

Fat Loss Project Day 9 - 22

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.

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 each
Strength 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.

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.

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.

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.

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

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