Fat Loss Project ~ Day 36

Cardio
5 minute warmup
5 x 3:00 high - 2:00 low

Strength Training
Clean and Jerk = 3 x 10 reps
Fast Get-Up = 3 x 7 reps each arm (14)
Burpees, Pushup, Press = 3 x 10 reps
Alt. Lunge & Rotation w/weight = 7 reps each side (14 total x 3)
Ball Pass = 3 x 10 reps
3 Point Toe Tappers = 3 x 10 reps each leg
Chin-Down & Crunch = 3 x 8 reps

Food Journal
Breakfast 9am
1 cup of frozen berries -1/2 Cup Blueberries, 1/2 cup strawberries
1/2 cup plain yogurt
1 scoop vanilla protein powder
stevia
blended into a smoothie

Snack 11am
Ants on a log
3 stalks of celery
2 tbsp natural peanut butter
2 tbsp unsweet raisins

Lunch 1:30pm
2 cups fresh peppers & celery
1/4 cup hummus
1 apple

Snack 4:30pm
Lettuce Roll-Ups
low fat sliced turkey,
fresh peppers & celery
1 tbsp of hummus

Dinner 6:00pm
5oz salmon
bed of mixed greens
1 cup of fresh spinach, then sautéd
1 tbsp olive oil
2 tbsp lemon juice/dill
sea salt and pepper

Snack 8:30pm
Chai Smoothie
1 cup of chai tea - cooled
1/4 cup of almond milk
ice, vanilla & cinnamon
stevia

6 8oz decaf green tea
3 16.9oz water