Fat Loss Project Day 11

Nutrition:
Woke up at 5:30 a.m.
Breakfast at 6:00 -- 1/2 c. oatmeal “dip” with 1 sliced apple, cinnamon and sliced almonds; green tea
Snack at 9:00: 1/2 c. low fat plain yogurt with strawberries, blackberries and blueberries; green tea
Lunch at 12:00: 2 c. romaine lettuce with 1/2 c. tomatoes and mushrooms, grilled chicken and olive oil/lemon juice salad dressing; 1 apple
Snack at 3:45: apple slices and natural peanut butter
Dinner at 6:30: talapia with green beans, green salad with tomatoes and onions; green tea
Liquids: 3-1 pt. 7.7 fl oz bottles of water; 3 servings of green tea

Workout at 5:30 p.m.:
Cardio: Warmup (2 minutes fast walking, 3 minutes slow jogging); 2 minutes fast jogging + 2 minutes 15 seconds of fast walking -- 3 sets
Strength Training Circuit
Shoulder Squats (w/8 lb. wts): 3 sets of 13 reps
Step-ups (w/8 lb. wts): 3 sets of 13 reps
Push-ups: bench - 2 sets of 13 reps; full - 1 set of 13 reps
Dumbbell Burpees (w/8 lb wts): 3 sets of 13 reps
Bench dips (with feet on chair): 3 sets of 13 reps
Get-ups (w/5 lb wt): 3 sets of 13 reps