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.

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

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

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.

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.

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.

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.