Fat Loss Project ~ Day 1

Workout @ Gym
Cardio
5 minute Warmup - Treadmill
2 minutes high intensity + 3 minutes low intensity - HR 150

Circuit
Prisoner Squat 3 sets, 10 reps
Bench Step-Ups 3 sets, 10 reps
Pushups wall 3 sets, 10 reps
Burpees 3 sets, 10 reps
Oh, these were most likely not pretty to watch!
Bench Dips bent knee 3 sets, 10 reps
Get-Ups 3 sets, 10 reps
Another not pretty visual - but I got it done.

Food Journal

Breakfast 9am
1 apple
1 cup of cooked oatmeal
 (Snoqualimie Falls Old Fashioned)
1 tbsp of sliced unsalted almonds
1 tbsp of ground flax seed
Cinnamon and Stevia

AM Snack: 11:30am


1/2 cup of low fat plain
1/2 cup of fresh raspberries

Lunch 2pm
2-3 cups of green salad

1 cup of fresh sliced carrots
1 grilled chicken breast, sliced
Dressing 1 tbsp olive oil + lemon juice
1 peach

PM Snack 4:45pm


1 apple or pear sliced

1 tbsp of NATURAL almond or peanut butter (spread on the fruit slices)


Dinner 7:00pm
2 cups of mix of yellow summer squash & zucchini
2 cups of green salad served with lemon and oil dressing
1 serving of grilled chicken

Good Day - these changes will be good - one day at a time.