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.
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