Fat Loss Project Day 4

Nutrition:
Woke up at 5:30
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
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 3:00: apple slices and natural peanut butter
Dinner at 7:00: 1 c. romaine lettuce with 1/2 c. tomatoes and mushrooms and olive oil/lemon juice salad dressing; 1/2 c. steamed green beans; turkey breast; green tea Liquids: 4-1 pt., 7.7 fl. oz. bottles of water plus 2 servings of green tea

Workout -- 5:30 p.m.:
Cardio: 1 minute fast walking; 4 minutes slow jogging; 2 minutes fast jogging; 2 minutes 45 seconds fast walking; 2 minutes fast jogging; 5 minutes fast walking
Strength Training Circuits:
Prisoner Squats: 3 sets of 13 reps
Bench Step-ups: 3 sets of 13 reps
Pushups (bench): 3 sets of 13 reps
Burpees (with jump): 3 sets of 13 reps
Bench dips (straight leg): 3 sets of 13 reps
Get ups: 3 sets of 13 reps.