Fat Loss Project ~ Day 23

Cardio - @ home
walking the neighborhood
5 Minute Warm-up
4 x 2:15 high - 2:00 low

Strength Training
Jackknife 11 reps x 3
Single Arm Band PD 12 reps x 2
Chin Downs 10 reps
Alternating Lunges with Curl 14 reps x 3 - 7 per leg x 3
Pushups 11 reps x 3
Dumbbell BP on ball 11 reps x 3
Squat, Curl, Press 11 reps x 3
Band Rotations on ball 11 reps each side x 3

Food Journal
Breakfast 8:30am
Smoothie made with the following:
1 cup of unsweetened vanilla almond milk
1 cup of frozen berries blueberries, strawberries
1 banana
1/2 cup of whole flake oats
4 tbsp of plain low fat yogurt
1 tbsp of flax seed oil
2 scoops vanilla protein powder

Snack 11am
Drank remaining smoothie

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

Snack 4pm
1-2 cups of sliced carrots, celery
1/2 grilled chicken

Dinner 7:15pm
2-3 cups of green salad with:
1 cup of chopped veggies of your choice on salad
1 tomato on salad
3 tbsp of oil and lemon juice dressing
1 serving grilled salmon

Evening Snack 8:00pm
2oz of unsalted nuts
1 cup of fresh sliced peppers

2 8oz decaf green tea
2 16.9 oz water