Saturday 9/19 & Sunday 9/20
NUTRITION
Breakfast 7:30am
1 cup green tea w/Stevia
1 cup oatmeal, flax seed, almonds, cinnamon & Stevia
Snack - 1/4 cup cottage cheese
Lunch 12:30pm
2-1/2 cups romaine/mixed greens
1/2 cup sliced red peppers/zucchini/tomato
4 ounces chicken
Coach's dressing
Pear
No afternoon snack
Dinner 6:30pm
2 cups of green salad
5 ounces grilled chicken
Coach's dressing
Zucchini/tomatoes mixed in salad
Cup of green tea with Stevia
64 ounces water (8 cups)
Sunday cardio consisted of mowing the front, back and side yards VERY FAST (almost at a run), then headed out for a quick paced walk/run through the neighborhood for 30 minutes. Worked a lot in the yard Saturday as well pruning hedges, raking and such but wouldn't call it consistent cardio.
Sunday, September 20, 2009
Saturday, September 19, 2009
fat loss project day 5
EXERICSE 6:45 AM
Elliptical machine warmup: 5 minutes
Intervals: 2 minutes high intensity + 3:00 minutes low intensity, 2 sets each.
Prisoner Squat, 3 sets/14 reps
Bench Step-Ups 3 sets/14 reps
Wall Pushups 3 sets/14 reps
Burpees 3 sets/14 reps
Bench Dips (both bent and straight leg) 3 sets/14 reps
Get-Ups 2 sets/14 reps
NUTRITION
Breakfast 7:00am
1 cup green tea w/Stevia
1 cup oatmeal
1 Tbsp flax seed
1 Tbsp almonds
Cinnamon and Stevia
Snack - 1/4 cup cottage cheese
Lunch 12:30pm
2-1/2 cups romaine
1/2 cup sliced red peppers/zucchini
4 ounces chicken
Coach's dressing
Pear
Apple w/1 Tbsp peanut butter
Dinner 7:30pm
2 cups of green salad
5 ounces grilled chicken/steak mixed
Coach's dressing
Zucchini/tomatoes mixed in salad
Cup of green tea with Stevia
64 ounces water (8 cups)
Elliptical machine warmup: 5 minutes
Intervals: 2 minutes high intensity + 3:00 minutes low intensity, 2 sets each.
Prisoner Squat, 3 sets/14 reps
Bench Step-Ups 3 sets/14 reps
Wall Pushups 3 sets/14 reps
Burpees 3 sets/14 reps
Bench Dips (both bent and straight leg) 3 sets/14 reps
Get-Ups 2 sets/14 reps
NUTRITION
Breakfast 7:00am
1 cup green tea w/Stevia
1 cup oatmeal
1 Tbsp flax seed
1 Tbsp almonds
Cinnamon and Stevia
Snack - 1/4 cup cottage cheese
Lunch 12:30pm
2-1/2 cups romaine
1/2 cup sliced red peppers/zucchini
4 ounces chicken
Coach's dressing
Pear
Apple w/1 Tbsp peanut butter
Dinner 7:30pm
2 cups of green salad
5 ounces grilled chicken/steak mixed
Coach's dressing
Zucchini/tomatoes mixed in salad
Cup of green tea with Stevia
64 ounces water (8 cups)
Thursday, September 17, 2009
Fat Loss Project Day 4
I was STARVING when I woke up today and felt empty and had cravings until after lunch. This is the first day this has happened. Got through it, and wasn't very hungry by evening meal. I had beef at lunch, which I hardly ever eat, and ate 5 ounces, so that really filled me up and I didn't have a problem after that.
EXERICSE 6:45 AM
Elliptical machine warmup: 5 minutes
Intervals: 2 minutes high intensity + 3:00 minutes low intensity, 2 sets each.
Prisoner Squat, 3 sets/13 reps
Bench Step-Ups 3 sets/13 reps
Wall Pushups 3 sets/13 reps
Burpees 3 sets/13 reps
Bench Dips (both bent and straight leg) 3 sets/13 reps
Get-Ups 2 sets/10 reps
** I couldn't do the last set of Get-Ups -- fell down the stairs and messed up my left foot and ankle yesterday and just couldn't push up and bear weight with my ankle any longer. It's feeling better tonight, hopefully will be back to normal tomorrow.
NUTRITION
Breakfast 7:00am
1 cup green tea w/Stevia
1 cup oatmeal
1 Tbsp flax seed
1 Tbsp almonds
Cinnamon and Stevia
Snack - 1/4 cup cottage cheese
Lunch 12:30pm
2-1/2 cups romaine
1/2 cup sliced red peppers/zucchini
5 ounces strip steak
Coach's dressing
Pear
No afternoon snack
Dinner 6:30pm
2 cups of green salad
3 ounces chicken breast
Coach's dressing
Steamed stir-fry vegetables
Cup of green tea with Stevia
64 ounces water (8 cups)
EXERICSE 6:45 AM
Elliptical machine warmup: 5 minutes
Intervals: 2 minutes high intensity + 3:00 minutes low intensity, 2 sets each.
Prisoner Squat, 3 sets/13 reps
Bench Step-Ups 3 sets/13 reps
Wall Pushups 3 sets/13 reps
Burpees 3 sets/13 reps
Bench Dips (both bent and straight leg) 3 sets/13 reps
Get-Ups 2 sets/10 reps
** I couldn't do the last set of Get-Ups -- fell down the stairs and messed up my left foot and ankle yesterday and just couldn't push up and bear weight with my ankle any longer. It's feeling better tonight, hopefully will be back to normal tomorrow.
NUTRITION
Breakfast 7:00am
1 cup green tea w/Stevia
1 cup oatmeal
1 Tbsp flax seed
1 Tbsp almonds
Cinnamon and Stevia
Snack - 1/4 cup cottage cheese
Lunch 12:30pm
2-1/2 cups romaine
1/2 cup sliced red peppers/zucchini
5 ounces strip steak
Coach's dressing
Pear
No afternoon snack
Dinner 6:30pm
2 cups of green salad
3 ounces chicken breast
Coach's dressing
Steamed stir-fry vegetables
Cup of green tea with Stevia
64 ounces water (8 cups)
Wednesday, September 16, 2009
Day 3 Journal Fat Loss Project 9/16/09
I slept in late today, got a late start on everything
EXERICSE 8:00 AM
Elliptical machine warmup: 5 minutes
Intervals: 2 minutes high intensity + 2:45 minutes low intensity, 2 sets each.
Prisoner Squat, 3 sets/12 reps
Bench Step-Ups 3 sets/12 reps
Wall Pushups 3 sets/12 reps
Burpees 3 sets/12 reps
Bench Dips (both bent and straight leg) 3 sets/12 reps
Get-Ups 3 sets/12 reps
NUTRITION
Breakfast 9:00am
1 cup green tea w/Stevia
1 cup oatmeal
1 Tbsp flax seed
1 Tbsp almonds
Cinnamon and Stevia
No morning snack - ate breakfast late
Lunch 1:30pm
2-1/2 cups romaine
1/2 cup sliced red peppers/zucchini
4 ounces chicken breast
Coach's dressing
Afternoon snack 4:30
Apple
1 Tbsp natural peanut butter
Dinner 8:00pm
2 cups of green salad
4 ounces chicken breast
No dressing
No Evening Snack
64 ounces water (8 cups)
Comments: Coach I'm not trying to be noncompliant with the nutrition, but when I'm not hungry, should I eat everything anyway? I know not eating enough slows metabolism, but it's hard to force myself to eat when I'm not hungry and the point is to lose weight. Let me know what you think and I'll do what you say.
EXERICSE 8:00 AM
Elliptical machine warmup: 5 minutes
Intervals: 2 minutes high intensity + 2:45 minutes low intensity, 2 sets each.
Prisoner Squat, 3 sets/12 reps
Bench Step-Ups 3 sets/12 reps
Wall Pushups 3 sets/12 reps
Burpees 3 sets/12 reps
Bench Dips (both bent and straight leg) 3 sets/12 reps
Get-Ups 3 sets/12 reps
NUTRITION
Breakfast 9:00am
1 cup green tea w/Stevia
1 cup oatmeal
1 Tbsp flax seed
1 Tbsp almonds
Cinnamon and Stevia
No morning snack - ate breakfast late
Lunch 1:30pm
2-1/2 cups romaine
1/2 cup sliced red peppers/zucchini
4 ounces chicken breast
Coach's dressing
Afternoon snack 4:30
Apple
1 Tbsp natural peanut butter
Dinner 8:00pm
2 cups of green salad
4 ounces chicken breast
No dressing
No Evening Snack
64 ounces water (8 cups)
Comments: Coach I'm not trying to be noncompliant with the nutrition, but when I'm not hungry, should I eat everything anyway? I know not eating enough slows metabolism, but it's hard to force myself to eat when I'm not hungry and the point is to lose weight. Let me know what you think and I'll do what you say.
Fat Loss Project Day 2
Day 2:
Was not able to exercise until the afternoon -
EXERICSE 4:00 PM
Elliptical machine warmup: 5 minutes
Intervals: 2 minutes high intensity + 3 minutes low intensity, 2 sets each.
Prisoner Squat, 3 sets/11 reps
Bench Step-Ups 3 sets/11 reps (Left leg is so weak these are nearly impossible. No problem with right leg. I've noticed this before with my left leg. Trying to trade off to build strength in left leg but wonder why this is)
Wall Pushups 3 sets/11 reps
Burpees 3 sets/11 reps
Bench Dips (both bent and straight leg) 3 sets/11 reps
Get-Ups 2 sets/11 reps 3rd set 9 reps. These are still really hard for me.
I was sore today but not awful. Definitely knew I'd exercised on Monday.
NUTRITION
Breakfast 8:00am
1 cup green tea w/Stevia
1 cup oatmeal
1 Tbsp flax seed
Cinnamon and Stevia
Morning Snack: 10:30am
1/2 cup of no-fat cottage cheese (this is all they had at the store and I like it better than 1% - is this okay? Fat, calorie and carb count are the same or lower as 1%)
Lunch 1:30pm
2-1/2 cups romaine
1/2 cup sliced red peppers/zucchini
6 boiled good sized shrimp, probably 4 ounces
Coach's dressing
Apple
No Afternoon Snack except for another cup of green tea with Stevia
Dinner 7:00pm
2 cups of green salad
Baked chicken, 5-6 ounces
1 Tbsp sliced almonds
Coach's dressing
No Evening Snack
Comments: The green tea in the morning stopped the headache within 10 minutes, so it was caffeine withdrawal. I forgot the almonds in the morning so put them in salad at night and it really added to the taste. Is it mandatory to eat them in the morning with oatmeal? I still didn't eat all I was supposed to, just am not that hungry yet but will try to do better. My metabolism is so messed up, I can gain weight on 1000 calories a day so I hope I don't end up gaining on this meal plan. I've wrecked my metabolism by starving myself for so many years to control my weight.
Was not able to exercise until the afternoon -
EXERICSE 4:00 PM
Elliptical machine warmup: 5 minutes
Intervals: 2 minutes high intensity + 3 minutes low intensity, 2 sets each.
Prisoner Squat, 3 sets/11 reps
Bench Step-Ups 3 sets/11 reps (Left leg is so weak these are nearly impossible. No problem with right leg. I've noticed this before with my left leg. Trying to trade off to build strength in left leg but wonder why this is)
Wall Pushups 3 sets/11 reps
Burpees 3 sets/11 reps
Bench Dips (both bent and straight leg) 3 sets/11 reps
Get-Ups 2 sets/11 reps 3rd set 9 reps. These are still really hard for me.
I was sore today but not awful. Definitely knew I'd exercised on Monday.
NUTRITION
Breakfast 8:00am
1 cup green tea w/Stevia
1 cup oatmeal
1 Tbsp flax seed
Cinnamon and Stevia
Morning Snack: 10:30am
1/2 cup of no-fat cottage cheese (this is all they had at the store and I like it better than 1% - is this okay? Fat, calorie and carb count are the same or lower as 1%)
Lunch 1:30pm
2-1/2 cups romaine
1/2 cup sliced red peppers/zucchini
6 boiled good sized shrimp, probably 4 ounces
Coach's dressing
Apple
No Afternoon Snack except for another cup of green tea with Stevia
Dinner 7:00pm
2 cups of green salad
Baked chicken, 5-6 ounces
1 Tbsp sliced almonds
Coach's dressing
No Evening Snack
Comments: The green tea in the morning stopped the headache within 10 minutes, so it was caffeine withdrawal. I forgot the almonds in the morning so put them in salad at night and it really added to the taste. Is it mandatory to eat them in the morning with oatmeal? I still didn't eat all I was supposed to, just am not that hungry yet but will try to do better. My metabolism is so messed up, I can gain weight on 1000 calories a day so I hope I don't end up gaining on this meal plan. I've wrecked my metabolism by starving myself for so many years to control my weight.
Tuesday, September 15, 2009
Fat Loss Project Day 1 Journal
Exercised at 5:30 AM
Cardio Warmup Elliptical machine 5 minutes
2 mins Hi intensity + 3 mins Lo intensity 2 sets each
Prisoner Squat 3 sets, 10 reps
Bench Step-Ups 3 sets, 10 reps
Pushups (Wall) 3 sets, 10 reps
Burpees 3 sets, 10 reps
Bench Dips 3 sets, 10 reps
Get-Ups 3 sets, 8 reps (these are the hardest for me)
NUTRITION I wasn't feeling too good on Monday, didn't eat everything I was supposed to
Breakfast 7:30 --1 cup oatmeal with almonds, 1 Tbsp flaxseed, cinnamon & Stevia.
No snack
Lunch 12:30 -- 2 cups green salad, 6 boiled shrimp, 1/2 cup cantaloupe
No snack
Dinner 6:30 -- 2 cups steamed mixed veggies, 2 cups salad, 5 ounces chicken breast.
Snack - 8:15 PM Carrot sticks
Cardio Warmup Elliptical machine 5 minutes
2 mins Hi intensity + 3 mins Lo intensity 2 sets each
Prisoner Squat 3 sets, 10 reps
Bench Step-Ups 3 sets, 10 reps
Pushups (Wall) 3 sets, 10 reps
Burpees 3 sets, 10 reps
Bench Dips 3 sets, 10 reps
Get-Ups 3 sets, 8 reps (these are the hardest for me)
NUTRITION I wasn't feeling too good on Monday, didn't eat everything I was supposed to
Breakfast 7:30 --1 cup oatmeal with almonds, 1 Tbsp flaxseed, cinnamon & Stevia.
No snack
Lunch 12:30 -- 2 cups green salad, 6 boiled shrimp, 1/2 cup cantaloupe
No snack
Dinner 6:30 -- 2 cups steamed mixed veggies, 2 cups salad, 5 ounces chicken breast.
Snack - 8:15 PM Carrot sticks
Sunday, September 13, 2009
Subscribe to:
Posts (Atom)