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

Fat Loss Project Day 33

Nutrition:
Woke up at 6:00
Breakfast at 6:30: 2 scrambled eggs; a few bites of cooked old fashioned oats
Snack at 9:30: 1 cup of fresh strawberries; 2 oz of dry unsalted almonds
Lunch at 12:00: 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 3:00: 1 apple + 1 tbsp natural peanut butter
Dinner at 7:30: 3 cups of salad greens; 1 tomato; 1 slicedcarrot; 4 oz grilled chicken; olive oil/lemon juice dressing
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 fast walking; 3 minutes slow jogging); 2 minutes 45 seconds fast joggins, 2 minutes fast walking x 5
Strength Training Circuit:
Jackknifes/pushups: 3 sets of 13 reps
Chin-downs: 3 sets of 13 reps
Alternating lunges/curl/press (with 10 lb wts): 3 sets of 18
Toe tappers: 3 sets of 18 on each leg
Squat/Curl/Press (with 10 lb wts): 3 sets of 13
Front Dual Dumbbell Raise: 3 sets of 13

Fat Loss Project Day 32

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 7:00: grilled chicken with green beans and green salad with tomatoes and mushrooms; green tea
Liquids: 4-1 pt. 7.7 fl. oz bottles of water; 3 servings of green tea

Workout at 5:45 p.m.:
Cardio: Warmup (2 minutes fast walking; 3 minutes slow jogging); 2 minutes 45 seconds fast jogging and 2 minutes fast walking -- x 5
Strength Training Circuit:
Jackknifes and pushups: 3 sets of 12
Chin-downs: 3 sets of 12
Alternating lunges with curl and press (w/10 lb wts): 3 sets of 16
Toe tappers: 3 sets of 16
Squat, Curl, Press (w/10 lb wts): 3 sets of 12
Front Dual Dumbbell Raise (w/10 lb wts): 3 sets of 12

Fat Loss Project Day 31

Comments: This is my cheat day. I bought tickets over 6 months ago to see U2 and will be enjoying the concert (and several bad food/drink items) with my husband tonight. I won't be working out today either, but will be double up on Friday. I'm curious to see what one night of being bad will do to my progress. I've been cutting back a little on my portions the last couple of days and will do that tomorrow, too. Hopefully I won't have to make up too much ground.


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 (cheat meal): fish and chips (1 piece cod, about 20 french fries and ketchup; 2 pints Harps (in honor of U2)

Fat Loss Project Day 30

Nutrition:
Woke up at 5:45
Breakfast at 6:15: Coach's smoothie
Snack at 9:15: Coach's smoothie
Lunch at 1:00 p.m.: tuna salad + 1 pear
Snack at 3:30: 2 slices deli turkey low-fat lunch meat
Dinner at 7:00: grilled chicken, green salad with tomatoes and onions
Liquids: 3-1 pt. 7.7 fl. oz bottles of water; 3 servings of green tea

Workout at 5:45 p.m.:
Cardio: Warmup (2 minutes fast walking; 3 minutes slow jogging); 2-1/2 minutes fast jogging and 2 minutes fast walking -- x 5
Strength Training Circuit:
Jackknifes and pushups: 3 sets of 11
Chin-downs: 3 sets of 11
Alternating lunges with curl and press (w/10 lb wts): 3 sets of 14
Toe tappers: 3 sets of 14
Squat, Curl, Press (w/10 lb wts): 3 sets of 11
Front Dual Dumbbell Raise: 3 sets of 11

Fat Loss Project Day 29

Nutrition:
Woke up at 5:30 a.m.
Breakfast at 6:00: a few bites of Coach's hot cereal (I don't like this any better than the oatmeal. At least with the oatmeal I could dip the apple slices in it. I was only able to get a few bites down. It's going to be a long time until morning snack)
Snack at 9:00: Quick shake
Lunch at 12:45: Spinach salad
Snack at 3:00: celery sticks
Dinner at 5:15: Stir-fry with grilled chicken
Snack at 9:30: strawberries

Workout at 9:45:
Cardio: Warmup (2 minutes fast walking; 3 minutes slow jogging); 2-1/2 minutes fast jogging and 2 minutes fast walking -- x 5
Strength Training Circuit:
Jackknifes and pushups: 3 sets of 10
Chin-downs: 3 sets of 10
Alternating lunges with curl and press (w/10 lb wts): 3 sets of 12
Toe tappers: 3 sets of 10 (another Funniest Home Video candidate!)
Squat, Curl, Press (w/10 lb wts): 3 sets of 10
Front Dual Dumbbell Raise: 3 sets of 10

Fat Loss Project Days 27 and 28

Nutrition Day 27:
Woke up at 8:30
Breakfast at 9:00: Coach's smoothie
Snack at 11:30: Coach's smoothie
Lunch at 2:30: Tuna salad recipe with 1 pear
Snack at 4:30: 2 slices deli turkey low-fat lunch meat
Dinner at 7:30: grilled chicken, green salad with tomatoes and onions
Liquids: 3-1 pt. 7.7 fl. oz bottles of water; 3 servings of green tea

Nutrition Day 28:
Woke up at 7:30 a.m.
Breakfast at 8:00: Omelet (used 2 eggs -- 1 whole egg + 1 egg white) with 1 pear
Snack at 10:00: Shake
Lunch at 2:00: Mexican salad
Snack at 4:30: kidney beans
Dinner at 7:30: Salmon burger
Liquids: 3-1 pt. 7.7 fl. oz bottles of water; 3 servings of green tea

Workout at 5:15 p.m.:
Went for 1-hour walk around the neighborhood with my husband

Fat Loss Project Day 26

Nutrition:
Woke up at 6:00 a.m.
Breakfast at 6:15: 2 scrambled eggs; a few bites of cooked old fashioned oats
Snack at 9:15: 1 cup of fresh strawberries; 2 oz of dry unsalted almonds
Lunch at 11:45: 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 3:00: 1 apple + 1 tbsp natural peanut butter
Dinner at 7:00: 3 cups of salad greens; 1 whole tomato; 1 sliced carrot; grilled chicke; 1 tbsp olive oil/lemon juice dressing
Liquids: 3-1 pt. 7.7. fl oz bottles of water; 3 servings of green tea

Workout at 5:45:
Cardio: Warmup (1 minute fast walking; 4 minutes slow jogging); 2-1/2 minutes fast jogging and 2 minutes fast walking -- x 4
Strength Training Circuit:
Jackknifes: 3 sets of 14
Chin-downs: 3 sets of 10
Alternating lunges with curl (w/10 lb wts): 3 sets of 14
Pushup superset with dumbbell press (w/10 lb wts): 3 sets of 14
Squat, Curl, Press (w/10 lb wts): 3 sets of 14
Band rotations on stability ball: 3 sets of 14 in each direction

Fat Loss Project Day 25

Nutrition:
Woke up at 5:45 a.m.
Breakfast at 6:15: oatmeal "dip" with apple slices, cinamon and sliced almonds; green tea
Snack at 9:15: 1/2 c. low-fat plain yogurt with 1/2 c. strawberries, blackberries and blueberries
Lunch at 11:45: 2 c. romaine lettuce with grilled chicken, tomatoes and mushrooms and lemon juice/olive oil dressing; 1 pear
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: 4-1 pt. 7.7 fl. oz bottles of water; 3 servings of green tea


Workout at 5:45 p.m.:
Cardio: Warmup (2 minutes fast walking, 3 minutes slow jogging); 2 minutes 30 seconds fast jogging, 2 fast walking times 4
Strength Training Circuit:
Jackknife: 3 sets of 13 reps
Chin-downs: 3 sets of 10 reps (still very hard to do)
Alternating Lunges with Curl (w/10 lb. wts): 3 sets of 18 reps
Pushups superset with dumbbell bench press on ball (w/10 lb. wts.): 3 sets of 13 reps
Squat, Curl, Press (w/10 lb. wts): 3 sets of 13 reps
Band Rotations on Stability Ball: 3 sets of 13 reps in each direction

Fat Loss Project Day 24

Nutrition:
Woke up at 5:30 a.m.
Breakfast at 6:00: Omelet (used 2 eggs -- 1 whole egg + 1 egg white) with 1 pear
Snack at 9:00: Shake
Lunch at 11:30: Mexican salad
Snack at 2:30: kidney beans
Dinner at 5:00: Salmon burger

Workout at 9:30 p.m.:
Cardio: Warmup (1 minute fast walking, 4 minutes slow jogging); 2 minutes 30 seconds fast jogging, 2 fast walking times 4
Strength Training Circuit:
Jackknife: 3 sets of 12 reps
Chin-downs: 3 sets of 10 reps (these were much harder than I thought they would be)
Alternating Lunges with Curl (w/10 lb. wts): 3 sets of 16 reps
Pushups superset with dumbbell bench press on ball (w/10 lb. wts.): 3 sets of 12 reps
Squat, Curl, Press (w/10 lb. wts): 3 sets of 12 reps
Band Rotations on Stability Ball: 3 sets of 12 reps in each direction

Fat Loss Project Day 23

Nutrition:
Woke up at 5:45
Breakfast at 6:15: Coach's smoothie
Snack at 9:15: Coach's smoothie
Lunch at 12:00: Tuna salad recipe with 1 pear
Snack at 3:00: 2 slices deli turkey low-fat lunch meat
Dinner at 7:30: 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 5:45 p.m.:
Cardio: Warmup (1-1/2 minutes fast walking, 3-1/2 minutes slow jogging); 2 minutes medium jogging, 2 fast walking times 4
Strength Training Circuit:
Jackknife: 3 sets of 11 reps
Single Arm Band Pull Downs: 3 sets of 11 reps on each arm
Alternating Lunges with Curl (w/10 lb. wts): 3 sets of 14 reps
Pushups superset with dumbbell bench press on ball (w/10 lb. wts.): 3 sets of 11 reps
Squat, Curl, Press (w/10 lb. wts): 3 sets of 11 reps
Band Rotations on Stability Ball: 3 sets of 11 reps in each direction

Fat Loss Program Day 22

Nutrition:
Work up at 5:30
Breakfast at 6:00: 2 scrambled eggs; a few bites of cooked old fashioned oats
Snack at 10:00: 1 cup of fresh strawberries; 2 oz of dry unsalted almonds
Lunch at 12:30: 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 3:00: 1 apple + 1 tbsp natural peanut butter
Dinner at 5:30: 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: 3-1 pt. 7.7 fl. oz bottles of water; 3 servings of green tea

Workout at 9:30 p.m.:
Cardio: Warmup (1 minute fast walking, 4 minutes slow jogging); 2 minutes fast jogging, 2 fast walking times 4
Strength Training Circuit:
Jackknife: 3 sets of 10 reps
Single Arm Band Pull Downs: 3 sets of 10 reps
Alternating Lunges with Curl (w/8 lb. wts): 3 sets of 12 reps
Pushups superset with dumbbell bench press on ball (w/8 lb. wts.): 3 sets of 10 reps
Squat, Curl, Press (w/8 lb. wts): 3 sets of 10 reps
Band Rotations on Stability Ball: 3 sets of 10 reps in each direction

Fat Loss Project Day 21

Nutrition:
Woke up at 7:30 a.m.
Breakfast at 8:00: Omelet with 1 pear
Snack at 10:30: Shake
Lunch at 1:30: Mexican salad
Snack at 4:00: kidney beans
Dinner at 7:30: Salmon burger


Workout at 6:00:
Raining, so couldn't do much, plus had a ton of studying to do so didn't have time to go anywhere -- walked in the neighborhood in the rain for an hour.

Fat Loss Project Day 20

Rest day! Yea!

Nutrition:
Woke up at 8:o0 a.m.
Breakfast at 8:30: oatmeal "dip" with apple slices, cinamon and sliced almonds; green tea
Snack at 11:00: 1/2 c. low-fat plain yogurt with 1/2 c. strawberries, blackberries and blueberries
Lunch at 2:00: 2 c. romaine lettuce with grilled chicken, tomatoes and mushrooms and lemon juice/olive oil dressing; 1 pear
Snack at 4:30: 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: 4-1 pt. 7.7 fl. oz bottles of water; 3 servings of green tea

Fat Loss Project Day 19

Nutrition:
Woke up at 5:45
Breakfast at 6:15: Coach's smoothie
Snack at 9:15: Coach's smoothie
Lunch at 11:45: Tuna salad recipe with 1 pear
Snack at 3:30: 2 slices deli turkey low-fat lunch meat
Dinner at 7:30: 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 5:45 p.m.:
Cardio: Warmup (1 minute fast walking, 4 minutes slow jogging); 2 minutes fast jogging, 2 fast walking times 4
Strength Training Circuit:
Get-Ups (w/5 lb. wt): 3 sets of 19
Pushups (full): 3 sets of 14
Burpees (with jump) (with 8 lb wts): 3 sets of 14
Walking lunges (with 8 lb wts): 3 sets of 20
Standing Band Rotations: 3 sets of 14
Band Pull-Downs: 3 sets of 14

Fat Loss Project Day 18

Comments:
This was a very difficult day for me. I had virtually no energy all day long -- everything was an effort. Had to push myself through the workout and was only able to get through it going very slowly. Was not able to attempt the decreased rest time in between sets -- in fact, was probably lucky if I didn't take that long between reps! That should give you an indication of how difficult it was. Hopefully tomorrow I'll get some energy back.

Nutrition:
Woke up at 5:30 a.m.
Breakfast at 6:00: Omelette with 1 pear; green tea
Snack at 9:15: Shake
Lunch at 12:00: Mexican Salad; green tea
Snack at 3:00: Edamame beans – haven’t been able to go out and get one of the other alternatives, so suffered through this one again, managing to get a few down
Dinner at 7:15: Salmon burger
Snack at 8:30: air-popped popcorn, celery
Liquids: 3-1 pt. 7.7 fl. oz bottles of water; 3 servings of green tea

Workout -- at 5:45 p.m.:
Cardio: Warmup (1 minute fast walking; 4 minutes slow jogging); 2 minutes fast jogging, 2 minutes fast walking -- 4 sets
Strength Training Circuit:
Get-Ups (w/5 lb. wt): 3 sets of 18 reps
Pushups (full): 3 sets of 13 reps
Burpees (w/8 lb wts) With Jump: 3 sets of 13 reps
Walking Lunges (w/8 lb wts): 3 sets of 18 reps
Standing Band Rotations: 3 sets of 13 reps in each direction
Band Pull-Downs: 3 sets of 13 reps