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
Friday, October 16, 2009
Wednesday, October 14, 2009
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)
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)
Tuesday, October 13, 2009
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
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
Monday, October 12, 2009
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
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
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
Friday, October 9, 2009
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
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
Thursday, October 8, 2009
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
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
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