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.