FLP 2.0 ~ Day 8

Cardio @ Gym:
Warmup: 5 min
2 min high + 2:30 min low x 3

Strength Training
Shoulder Squat - 10 reps x 3
Step-Ups Weighted - 10 reps x 3
Decline Pushup - 10 reps x 3
Dumbbell Burpees - 10 reps x 3
Bench Dips - Feet Up - 10 reps x 3
Get-Ups - Weighted - 10 reps x 3

Food Journal
9am
Smoothie
1 cup unsweetened vanilla almond milk
1 cup frozen blueberries, strawberries, raspberries)
1 banana
1/2 cup of whole flake oats
4 tbsp of plain LF yogurt
1 tbsp flax seed oil
2 scoops vanilla protein powder

Snack 11am
Drank remaining half of smoothie

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

Snack 4pm
1 cup carrots,
1 cup celery
1/2 grilled chicken breast

Dinner 6:30pm
2 cups green salad
1 cup cucumbers
1 tomato
3 tbsp oil/lemon dressing
5oz grilled salmon

Snack 8:00pm
2oz of unsalted nuts

2 cups Decaf green tea
3 16.9oz water

FLP 2.0 ~ Day 7

Fun Cardio - 1hr+
Dogs won! Pictures difficult to take when wrangling two 70 - 100lb very-happy-to-be-outside dogs. To see what they look like check here: http://tinyurl.com/ydqan8b

We walked the neighborhood, then off to the local elementary school playground for some Frisbee throwing. We then walked back home - the neighborhood is all hills, so it was uphill back home. I have 2 crashed dogs @ my feet now :) - a good day for everybody.

Food Journal
Breakfast 10am
1/2 apple
1 cup oatmeal

1 tbsp sliced unsalted almonds
1 tbsp ground flax seed
Cinnamon and Stevia

Snack 1pm


1/2 cup LF plain yogurt
1/2 cup frozen blueberries
Cinnamon

Lunch 2:30pm
2 cups mixed greens w/lemon/oil dressing
1 cup green beans
1 grilled chicken breast
1 apple

Snack 4pm


1 apple - sliced

1 tbsp natural peanut butter

Dinner 6:30pm
2 cups steamed zucchini, summer squash
2 cups mixed greens w/lemon/oil dressing
1 grilled chicken breast

3 cup decaf green tea
3 16.9oz Water

Fun Cardio Day

The weather will be the deciding factor what we do later today for our hour of fun cardio. The dogs are voting for a walk. :)

FLP 2.0 ~ Day 6

Food Journal
Breakfast 9am
1/2 apple
1 cup oatmeal

1 tbsp sliced unsalted almonds
1 tbsp ground flax seed
Cinnamon and Stevia

Snack 11:30am


1/2 cup LF plain yogurt
1/2 cup frozen blueberries
Cinnamon

Lunch 1:30pm
2 cups mixed greens
1 cup chopped red peppers
1 grilled Turket breast, sliced
Dressing 1 tbsp olive oil + lemon juice
1 Pear

Snack 3:30pm


1 apple - sliced

1 tbsp natural peanut butter

Dinner 6:30pm
2 cup green beans
2 cups mixed greens w/lemon/oil dressing
1 grilled chicken breast

3 cup decaf green tea
3 16.9oz Water

FLP 2.0 ~ Day 5

Cardio Training @ Gym
Warmup: 5 minutes on treadmill
2 min high, then 2:45 min low (running) x 2

Strength Training Circuit:
Prisoner Squat - 15 reps x 3
Bench Step-Ups - 15 reps x 3
Pushups (Floor) - 15 reps x 3
Burpees - 14 reps x 3
Bench Dips - 15 reps x 3
Get-Ups - 14 reps x 3

Food Journal - Slept In!!
Breakfast 11am
1/2 apple
1 cup oatmeal

1 tbsp sliced unsalted almonds
1 tbsp ground flax seed
Cinnamon and Stevia

Snack 1pm


1/2 cup LF plain yogurt
1/2 cup frozen blueberries
Cinnamon

Lunch 3:30pm
2 cups mixed greens
1 cup chopped green peppers
1 grilled Turket breast, sliced
Dressing 1 tbsp olive oil + lemon juice
1 Pear

Snack 5:30pm


1 apple - sliced

1 tbsp natural peanut butter

Dinner 8:30pm
1 cup asparagas
1 cup sliced green peppers
2 cups mixed greens w/lemon/oil dressing
4oz turkey breast

2 cups decaf green tea
3 16.9oz Water

FLP 2.0 ~ Day 4

Happy Thanksgiving (US)

SO attacked the day with a plan - hit the gym early in order to get it done and to adjust my attitude about facing all that food I'd be prepping the rest of the day. I just didn't have to think about it. The Fam didn't care what I ate, they were plenty distracted...

Here's what everyone else had..











Here's what I had:











Things worked out great - A good day!

Cardio Training @ Gym
Warmup: 5 minutes on treadmill
2 min high, then 2:45 min low (running) x 2

Strength Training Circuit:
Prisoner Squat - 15 reps x 3
Bench Step-Ups - 13 reps x 3
Pushups (Floor) - 15 reps x 3
Burpees - 13 reps x 3
Bench Dips - 15 reps x 3
Get-Ups - 13 reps x 3

Food Journal
Breakfast 9am
1/2 apple
1 cup oatmeal

1 tbsp sliced unsalted almonds
1 tbsp ground flax seed
Cinnamon and Stevia

Snack 11am


1/2 cup LF plain yogurt
1/2 cup frozen strawberries
Cinnamon

Lunch 1pm
1 cup sliced peppers
1/2 grilled chicken breast

Snack 3:30
1 apple - sliced

1 tbsp natural peanut butter

Thanksgiving Meal 6pm


1 cup steamed asparagas
1 small tomato sliced
2 cups mixed greens w/ lemon/oil dressing
4-5oz turkey breast

2 cups decaf green tea
3 16.9oz Water

FLP 2.0 ~ Day 3

Cardio Training @ Gym
Warmup: 5 minutes on treadmill
2 min high, then 2:45 min low (running) x2

Strength Training Circuit:
Prisoner Squat - 15 reps x 3
Bench Step-Ups - 12 reps x 3
Pushups (Floor) - 12 reps x 3
Burpees - 12 reps x 3
Bench Dips - 15 reps x 3
Get-Ups - 12 reps x 3

Food Journal
Breakfast 9:30am
1/2 apple
1 cup oatmeal

1 tbsp sliced unsalted almonds
1 tbsp ground flax seed
Cinnamon and Stevia

Snack 11:30am


1/2 cup LF plain yogurt
1/2 cup frozen blueberries
Cinnamon

Lunch 2:30pm
2 cups mixed greens
1 cup chopped green & yellow peppers
1 grilled chicken breast, sliced
Dressing 1 tbsp olive oil + lemon juice
1 apple

Snack 4:45pm


1 apple - sliced

1 tbsp natural peanut butter

Dinner 8:00pm
1 cup green beans
1 cup sliced green peppers
2 cups mixed greens w/lemon/oil dressing
1 grilled chicken breast

1 cup decaf green tea
3 16.9oz Water

FLP 2.0 ~ Day 2

Cardio Training @ Gym
Warmup: 5 minutes on treadmill
2 min high, then 3 min low (running)
2 min full incline, 3 min slight incline, mod speed

Strength Training Circuit:
Prisoner Squat - 11 reps x 3
Bench Step-Ups - 11 reps x 3
Pushups (Floor) - 11 reps x 3
Burpees - 11 reps x 3
Bench Dips - 11 reps x 3
Get-Ups - 11 reps x 3

Food Journal
Breakfast 8:30am
1/2 apple
1 cup oatmeal

1 tbsp sliced unsalted almonds
1 tbsp ground flax seed
Cinnamon and Stevia

Snack 10:30am


1/2 cup LF plain yogurt
1/2 cup frozen strawberries
Cinnamon

Lunch 1pm
2cups mixed greens
1 cup sliced peppers
1 grilled chicken breast, sliced
Dressing 1 tbsp olive oil + lemon juice
1 pear

Snack 3pm


1 apple - sliced

1 tbsp natural peanut butter

Dinner 7:00pm
1 cup steamed broccoli
1 cup spinach
2 cups mixed greens w/ lemon/oil dressing
1 grilled chicken breast

3 cups decaf green tea
3 16.9oz Water

FLP 2.0 ~ Day 1

Cardio Training @ Gym
Warmup: 5 minutes on treadmill
2 min high, then 3 min low x 2

Strength Training Circuit:
Prisoner Squat - 10 reps x 3
Bench Step-Ups - 10 reps x 3
Pushups - 10 reps x 3
Burpees - 10 reps x 3 - yeah, I still hate these. :)
Bench Dips - 10 reps x 3
Get-Ups - 10 reps x 3
Workout was good - I'm not feelin' the love for the Gym this evening, like mornings better.

Food Journal
Breakfast 9am
1/2 apple
1 cup oatmeal

1 tbsp sliced unsalted almonds
1 tbsp ground flax seed
Cinnamon and Stevia

Snack 11am


1/2 cup LF plain yogurt
1/2 cup frozen blueberries
Cinnamon

Lunch 1:30pm
2 cups mixed greens
1 cup chopped peppers
1 grilled chicken breast, sliced
Dressing 1 tbsp olive oil + lemon juice
1 apple

Snack 4pm


1 apple - sliced

1 tbsp natural peanut butter

Dinner 7:00pm
2 cups steamed broccoli
2 cups mixed greens - lemon and oil dressing
1 serving of grilled chicken

3 cups decaf green tea
2 16.9oz Water

Like this way of eating - simple, clean, energy goes to other things.
Easier since I far reduced my caffeine intake from the first FLP round & have eliminated sugars, use stevia as only sweetener

Fat Loss Project 2.0

Ready for another 6 week run with Coach Rylan & the rest of the FLP team! Right through the holidays!

This will be good, I am actually pumped about being back on week 1's menu. I have so much going on right now, it will be great to not have to think the menu.