Fat Loss Project ~ Day 10

Cardio
Warmup: treadmill - 5 minutes to break a sweat
3 sets of
2 minutes high intensity (12 incline @ 3.0)
then 2 minutes and 15 seconds low intensity (1.5 incline @ 2.3)

Strength Training
Shoulder Squat 3 x 12 reps
Step-Ups Weighted 3 x 12 reps
Decline Pushup 1 x 12 reps, 2 x 12 reps (on the wall)
Dumbbell Burpees 2 x 12 reps. 1 x 8 reps
Bench Dips - Feet Up chair 6 reps, 2 x 12 reps (feet on ground)
Get-Ups - 1 x Weighted 12 reps, 2 x 8 reps (no weight)

Food Journal
Breakfast 9am
Smoothie made with the following:
1 cup of unsweetened vanilla almond milk
1 cup of frozen berries
1 banana
1/2 cup of whole flake oats
4 tbsp of plain low fat yogurt
1 tbsp of flax seed oil
2 scoops of vanilla protein powder

12pm
Drank remaining half of smoothie

Lunch 1:30pm
Tuna Salad:
1 can of white flaked tuna canned in water
1 tbsp of olive oil
1/4 cup chopped red and green pepper
1 chopped dill pickle
1/4 cup kidney beans
bed of salad greens
1 whole pear

Afternoon Snack 3:30pm
1-2 cups steamed broccoli
1/2 cup cottage cheese

Dinner 7pm
2 cups spinach
1 broiled halibut

2 16.9oz water
2 8oz decaf green tea