Fat Loss Project, Days 41 and 42

Day 41 Nutrition:
Work up at 8:30
Breakfast at 9:00: 2 scrambled eggs; a few bites of cooked old fashioned oats
Snack at 12:00: 1 cup of fresh strawberries; 2 oz of dry unsalted almonds
Lunch at 2:30: 3 cups of salad greens; 1 whole tomato; 1 sliced carrot; 4 oz portion of grilled chicken; 1 tbsp of olive oil/lemon juice dressing
Snack at 5:00: 1 apple + 1 tbsp natural peanut butter
Dinner at 7:30: 3 cups of salad greens; 1 whole tomato; 1 sliced carrot; 4 oz portion of grilled chicken; 1 tbsp of olive oil/lemon juice dressing
Liquids: 4-1 pt. 7.7 fl. oz bottles of water; 3 servings of green tea

Day 42 Nutrition:
Woke up at 7:30 a.m.
Breakfast at 8:00: 1 cup of frozen strawberries; 1/2 cup plain yogurt; 1 scoop vanilla protein powder with 1/2 cup almond milk
Snack at 10:30: Ants on a log
Lunch at 2:00: veggies with hummus and 1 apple
Snack at 5:00: lettuce roll-up with turkey deli meat
Dinner at 7:30: 4 oz. grilled halibut with spinach on mixed greens;
Liquids: 3-1 pt. 7.7 fl. oz bottles of water; 3 servings of green tea

Day 42 Fun Cardio: 1-hour walk through neighborhood with husband

Fat Loss Project Day 40

Nutrition:
Woke up at 5:30 a.m.
Breakfast at 6:00: oatmeal "dip" with apple slices, cinamon and sliced almonds; green tea
Snack at 9:00: 1/2 c. low-fat plain yogurt with 1/2 c. strawberries, blackberries and blueberries
Lunch at 12:00: 2 c. romaine lettuce with grilled chicken, tomatoes and mushrooms and lemon juice/olive oil dressing; 1 Apple
Snack at 3:00: apple slices with natural peanut butter
Dinner at 7:30: grilled chicken with green beans and green salad with tomatoes and mushrooms; green tea
Liquids: 3-1 pt. 7.7 oz bottles of water; 3 servings of green tea

Workout at 5:45 p.m.:
Cardio: Warmup (2 minutes walking; 3 minutes slow jogging); 3 minutes fast jogging, 2 minutes fast walking x 5
Strength Training Circuit:
Clean and jerk (w/15 lb wts): 3 sets of 14 reps
Get-ups (w/5 lb wt): 3 sets of 11 reps (each arm)
Burpees/pushup/press (w/10 lb wts): 3 sets of 14 reps
Alternating lunges & Torso Rotation (w/10 lb wt): 3 sets of 11 reps each direction
Ball Pass: 3 sets of 14 reps
3 point Toe tappers: 3 sets of 14 reps, each leg
Chin-up & crunch: 3 sets of 10 reps

Fat Loss Project Day 39

Nutrition:
Woke up at 5:30
Breakfast at 6:00: omelet (with 1 egg and 1 egg white) + 1/2 apple
Snack at 9:00: quick shake
Lunch at 11:30: Mexican salad with grilled chicken
Snack at 3:00: kidney beans
Dinner at 7:30: Salmon burger with mixed greens, tomato and cucumber
Liquids: 3-1 pt. 7.7 oz bottles of water; 2 servings of green tea

Workout at 5:45 p.m.:
Cardio: Warmup (2 minutes fast walking; 3 minutes slow jogging); 3 minutes fast jogging, 2 minutes fast walking x 5
Strength Training Circuit:
Clean and Jerk (w/15 lb wts): 3 sets of 13 reps
Get-Up (w/5 lb wt): 3 sets of 10 reps each arm
Burpees, Pushup, Press (w/10 lb wt): 3 sets of 13 reps
Alternating Lunge & Torso Rotation (w/10 lb wt): 3 sets of 10 reps each direction
Ball Pass: 3 sets of 13 reps 3 Point
Toe Tappers: 3 sets of 13 reps each leg
Chin-Up & Crunch: 3 sets of 10 reps

Fat Loss Project Day 38

Nutrition:
Woke up at 5:30
Breakfast at 6:00: Coach's smoothie
Snack at 9:00: Coach's smoothie
Lunch at 12:00 p.m.: tuna salad + 1 apple
Snack at 2:30: 2 slices deli turkey low-fat lunch meat
Dinner at 5:00: grilled talapia, green salad with tomatoes and onions
Liquids: 3-1 pt. 7.7 fl. oz bottles of water; 3 servings of green tea

Workout at 9:45 p.m.:
Cardio: Warmup (2 minutes fast walking; 3 minutes slow jogging); 3 minutes fast jogging, 2 minutes fast walking x 5
Strength Training Circuit:
Clean and Jerk (w/15 lb wts): 3 sets of 12 reps
Get-Up (w/5 lb wt): 3 sets of 9 reps each arm
Burpees, Pushup, Press (w/10 lb wt): 3 sets of 12 reps
Alternating Lunge & Torso Rotation (w/10 lb wt): 3 sets of 9 reps each direction
Ball Pass: 3 sets of 12 reps
3 Point Toe Tappers: 3 sets of 12 reps each leg
Chin-Up & Crunch: 3 sets of 10 reps

Fat Loss Project Day 37

Nutrition:
Woke up at 5:30 a.m.
Breakfast at 6:00: oatmeal “dip” with apple slices and sliced almonds
Snack at 9:00: Quick shake
Lunch at 11:30: Spinach salad
Snack at 2:30: celery sticks
Dinner at 7:30: Stir-fry with grilled fish
Liquids: 3-1 pt. 7.7 fl. oz bottles of water; 3 servings green tea

Workout at 5:45 p.m.:
Cardio: Warmup (2 minutes fast walking; 3 minutes slow jogging); 3 minutes fast jogging, 2 minutes fast walking x 5
Strength Training Circuit:
Clean and Jerk (w/15 lb wts): 3 sets of 11 reps
Get-Up (w/5 lb wt): 3 sets of 8 reps each arm
Burpees, Pushup, Press (w/10 lb wt): 3 sets of 11 reps
Alternating Lunge & Torso Rotation (w/10 lb wt): 3 sets of 8 reps each direction
Ball Pass: 3 sets of 11 reps
3 Point Toe Tappers: 3 sets of 11 reps each leg
Chin-Up & Crunch: 3 sets of 9 reps

Fat Loss Project Day 36

Nutrition:
Woke up at 5:30 a.m.
Breakfast at 6:00: 1 cup of frozen strawberries; 1/2 cup plain yogurt; 1 scoop vanilla protein powder with 1/2 cup almond milk
Snack at 9:00: Ants on a log
Lunch at 12:00: veggies with hummus and 1 apple
Snack at 3:00: lettuce roll-up with turkey deli meat
Dinner at 5:15: 4 oz. grilled halibut with spinach on mixed greens;
Liquids: 3-1 pt. 7.7 fl. oz bottles of water; 3 servings of green tea

Workout at 9:45 p.m.:
Cardio: Warmup (2 minutes fast walking; 3 minutes slow jogging); 3 minutes fast jogging, 2 minutes fast walking x 5
Strength Training Circuit:
Clean and Jerk (w/15 lb wts): 3 sets of 10 reps
Get-Up (quickly) (w/5 lb wt): 3 sets of 7 reps each arm
Burpees, Pushup, Press (w/10 lb wt): 3 sets of 10 reps
Alternating Lunge & Torso Rotation (w/ 10 lb wt): 3 sets of 7 reps each direction
Ball Pass: 3 sets of 10 reps
3 Point Toe Tappers: 3 sets of 10 reps each leg
Chin-Up & Crunch: 3 sets of 8 reps

Fat Loss Project Days 34 and 35

Nutrition Day 34:
Woke up at 8:00 a.m.
Breakfast at 8:30: a few bites of Coach's hot cereal
Snack at 11:30: Quick shake
Lunch at 3:00: Spinach salad
Snack at 5:30: celery sticks
Dinner at 7:30: Stir-fry with grilled chicken breast
Liquids: 3-1 pt. 7.7 fl. oz bottles of water; 3 servings green tea


Day 34 Workout at 9:30 a.m.: (since I had to skip Wednesday night, had to add this one in on my rest day)
Cardio: Warmup (2 minutes fast walking; 3 minutes slow jogging); 2 minutes 45 seconds fast jogging, 2 minutes fast walking x 5
Strength Training Circuit:
Jackknifes/pushups: 3 sets of 14 reps
Chin-downs: 3 sets of 14 reps
Alternating lunges/curl/press (w/10 lb wts): 3 sets of 20 reps
Toe tappers: 3 sets of 14 reps
Squat/curl/press: 3 sets of 14 reps
Front Dual Dumbbell Raise: 3 sts of 14 reps


Day 35 Nutrition:
Woke up at 8:00
Breakfast at 8:30: Coach's smoothie
Snack at 10:30: Coach's smoothie
Lunch at 2:00 p.m.: tuna salad + 1 apple
Snack at 5:00: 2 slices deli turkey low-fat lunch meat
Dinner at 7:30: grilled chicken, green salad with tomatoes and onions
Liquids: 4-1 pt. 7.7 fl. oz bottles of water; 3 servings of green tea

Day 35 fun cardio: 1-hour walk through neighborhood with husband