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