FLP - Day 46 - Thursday/Day 47-49

Thursday:
0610 - CARDIO - T/M: 5min @5km; 3min @ 8km, 2min @5km X 3 intervals (came late!)
EXERCISES:
Chin Down/Sit-Up: 3 x 8
3 Pt Toe Tappers: 3 x 12 ea
Wall Squat DB Raise: 3 x 12 w/4kg
Ball Roll Out/Knees: 3 x 12
Plank w/DB Slide: 3 x 8 w/12kg
Spiderman: 3 x 12
Stretches

Nutrition:
0600 - Kiwi
0610 - 0730 - H2O, 1.5L
0800 - Oats Mix, Apple, Almonds
Green Tea
0900 - H2O, 350cc
1000 - Flower Tea
1030 - Yogurt w/Papaya + Raspberries
1330 - Lettuce greens, onion, capsium, banana pepper, dakon, chicken breast, EVO/lime
ate 1/2
1730 - same as lunch, other half
2100 - 2oz hazelnuts

Friday:
0605-CARDIO-Eliptical: 5min warm-up; 3min High, 2min Low x 4 intervals
EXERCISES:
Chin Down/Sit-Up: 2 x 8
3 Pt Toe Tappers: 2 x 13
Wall Squat-DB Raise: 2 x 13 (4kg)
Ball Roll-Out/knees: 2 x 13
Plank w/DB slide: x 6 x 8 (12kg)
Spiderman: 2 x 13

Nutrition:
0545 - kiwi
06-0715 - H2O, 1L
0745 - Oats mix, 2 eggs
1000 - H2O, 350cc
1015 - chai tea, decaf
1030 - 2 slc bana, almonds
1300 - salad w/ chicken breast, EVO/lime
missed snack
1830 - salad w/ chicken breast, EVO/lime

Saturday:
Nutrition:
0630 - spinach omelete, green tea, bit of smoothie
1030 - Smoothie: coconut water, banana, rasp, papaya, almonds, spinach, yogurt
1330 - Tuna salad w/black beans, lettuce
1530 - Black beans
1830 - Salmon soup w/ carrots
2000 - 2oz wine

Sunday:
Nutrition:
0700 - 1 c rasp/blueberries, 1/2c yogurt, pecans 2oz
1030 - hummus, carrot, purple cabbage, cauliflower
1300 - pork strips, hummus, carrot, purple cabbage, cauliflower, lettuce
1530 - " " "
1830 - Pizza, 3 slices, H2O, 400cc

FLP - Day 45 - Wednesday

0600 - CARDIO - Eliptical: 5min @18; 3min @23-26, 2min @16-17 x 5 intervals
EXERCISES:
Chin Down/sit-Up: 3 x 7
3 Pt Toe Tappers: 3 x 11 ea
Wall Squat DB Raise: 3 x 11 ea 4kg
Ball Roll-Outs/Knees: 3 x 10
Plank w/DB Slide: 3 x 6 12kg
Spiderman: 3 x 10
Stretches

Nutrition:
06-0700 - H2O, 1L
0730 - Kiwi
0745 - 1/2 Smoothie: 1/2 cup oats mix, 4Tbs yogurt, Papaya (1/2c), Raspberries (1/2c), 1/2 banana, flax oil (1 Tbsp), greens, almonds (2Tbsp)
Green Tea
0930 - H2O, 350cc
1000 - Flower Tea, H2O, 350cc
1030 - 1/2 smoothie
1130 - Flower Tea
1200 - H2O, 350cc
1315 - Lettuce Greens, Tuna salad w/black beans, red capsium, onion, EVO/lime
1730 - 1/4 Chicken breast, carrot
1815 - Salmon, salad greens, cauliflower, tomatoe, onion, dakon, EVO/lime
H20, 300cc

FLP - Day 44 - Tuesday

0605 - CARDIO - T/M: 5min @5km; 3min @8km, 2min @5km X 5 intervals
EXERCISE:
Chin Downs/Sit-Ups: 2 x 6
3 Pt Toe Tappers: 2 x 10
Wall Squat w/DB Raise: 2 x 10 (4kg)
Ball Roll-Outs: 2 x 5
Plank w/DB slide: 2 x 6 ea (12kg)
Spiderman: 2 x 6 ea
Stretches

Nutrition:
0545 - Papaya
06-0700 - H2O, 1.5L
0800 - Cereal Mix, 1/2cup dry
0930 - H2O, 350cc
1000 - Flower Tea
1030 - Quick Shake: almonds, papaya, 1/2 banana, spinach
1200 - H2O, 300cc
1300 - Spinach Salad - Carrot - dakon, egg, chicken breast, banana pepper, EVO/Lime
1400 - H2O, 300cc
1630 - Papaya
1830 - Fish, greens, mushroom, salad greens, cuke, tomatoe, 20z chicken, pork w/green beans
(dinner was eaten at a friend's house)
2100 - frozen blueberries; H2O, 300cc

FLP - Day 43 - Monday

Well, here I am still blogging! I'm wondering if I continue the program for an additional 6 weeks, if I will have similar results??? I'd like to think so . . .

0700 - Stretches - really sore calves from the eliptical machine at the hotel gym!

1800 - CARDIO - Eliptical: 5min @19; 2min @30, 3min @17 x 2
EXERCISES:
Prisoner Squats: 2 x 10
Bench Sep-Ups: 2 x 10
Bench Push-Ups: 2 x 10
Burpees: 2 x 10 These are still challenging, but I can do them!
Bench Dips: 2 x 10
Get-Ups: 2 x 10 Ditto for these, but hey! I'm getting up!

Nutrition:
0745 - 1 cup raspberries, 1/2c yogurt, 2oz pecans; flower tea
0930 - Green Tea
1045 - Almonds, 20z
1200 - Green Tea
1400 - Broccoli, carrot, cuke, dakon, hummus
1700 - Ham (60g), vegies, lettuce, hummus
1930 - Chicken breast, spinach, mushrooms, green onion, EVO/lime
H2O = 2 L

FLP - Sunday - Day 42

Still at convention, but will be travelling back home, today. It felt nice not to have to get up and exercise.
Nutrition:
0630 - Omelette, cuke, tomatoe, carrot, 1 slice ham, 2 small fish, Papaya
Herb Tea x 3
H20, 1.5L
1030 - Almonds
1330 - Spinach, mushrooms, green onion, chicken breast
1600 - H20, 600cc
1630 - Same as lunch
2100 - Garbanzo beans (1/4c), 1/2 cuke
H20, 600cc

Plane was late, so "fun" cardio was walking throughout the airport!

FLP - Day 41 - Saturday

Make-up from Monday's missed exercise:

0600 - Cardio - Eliptical: 5min @18; 3min @24, 2min @18 x 5 intervals
EXERCISES:
Clean & Jerk: 4kg x 15 x 15
Get-Up: 2kg x 8 x 10
Burpee combo 4kg x 6 x 6
Lunge-Torso: 4kg x 16 x 16
Ball Press: x 20 x 16 x 20
3pt Toe Tapper: x 12 x 12
Ball DB Press: 4kg x 15 x 15
Crunch x 15 x 15

FLP - Day 40 - Friday

Well, I can truthfully say that I would not have been up exercising if it weren't for this program! My throat crud is still with me, but the head isn't pounding. The burpees seem to really stir up the coughing :(

0600 - CARDIO - T/M: 5min @4.5km; 3min @7.5km, 2min @4.5km x 5 intervals
EXERCISES:
Clean & Jerk: 4kg x 15
Get-Up: x 6
Burpee-combo: 4kg x 6
Lunge-Torso: 4kg x 14
Ball Pass: x 16
3pt Toe Tappers: x 8
Crunch: x 10 Nothing to do chin-downs on at the hotel gym
Stretches

Nutrition:
0545 - 1/2 Apple
0730 - Oats Mix w/1/2 Apple
1100 - Raspberries, yogurt
1300 - Papaya, Omelete: 1 egg, onion, ham, chili, bell pepper, tomatoe, cuke, carrot, 1 slice ham, 2 small slices of fish
1600 - Banana, almonds
1800 - Spinach, salmon

I'm at convention, so the food is off, I was able to pack some things, but had to eat other items from the buffett.

FLP - Thursday - Day 39

Woke up feeling a bit stronger this morning, but had a coughing fit while on the treadmill. I was able to get through one set of exercises, but my head was pounding. I have to leave this afternoon for the convention. I will try to get in the rest of my exercises while I'm there. But, may not be able to blog until Sunday night.
0600 - CARDIO - T/M: 5min @5km; 3min @8km; 2min @5km x 5 intervals
EXERCISES:
Clean & Jerk: 4kg x 14
Get-Up: 2kg x 10 ea side (not too quickly)
Burpee-Push-Up-Press: 4kg x 6
Lunge-torso Rotation: 4kg x 16
Ball Pass: x 20
3 Pt Toe Tappers: x 8 each side
Chin Down/Crunch: x 6
Stretches

Nutrition:
0545 - Asian Pear
06-0715 - H2o, 1.5L
0745 - 1 egg, spinach, green onion, mushroom, banana pepper
0800 - Green Tea
0900 - H2O, 350cc
1000 - Herb Tea
1030 - Shake: Papaya, 2oz almonds, green, coconut flesh
1200 - Herb Tea
1345 - Greens, salmon, mexican salad
1730 - Black Beans
1900 - Same as lunch
H2O, more than 2L total

FLP - Day 38 - Wednesday

Well, the timing could not be worse to feel like this! I'm trying to press through it, but when I tried a chin-down, I dropped worse than the first one!

0600 - Cardio - Eliptical: 5min @19; 3min @25-28, 2min @17-18 X 5 intervals
EXERCISES:
Clean & Jerk: 4kg X 12
Get-Up: 2kg x 7 each side
Burpee-Push-Up-Press: 4kg x 6
Alt Lunge-Torso Rotation: 4kg x 12
Ball Pass: x 16 (lying down, this wasn't too bad)
3point Toe Tappers: x 7 ea leg
Chin Down: Unable to get even 1, dropped like a rocket!

Nutrition:
06-0630 - H2O, 1L
0730 - 1/2 Smoothie w/spinach; almonds (1/4c) instead of protein powder
0800 - Green Tea
0930 - H2O, 350cc
1000 - Herb Tea
1030 - 1/2 Smoothie
1200 - Herb Tea
1230 - Tuna salad w/blk beans on salad greens - 1/2 portion
1500 - Coconut Water
1630 - Broccoli, Cauliflower, Carrot, Ham
1700 - H2O, 300cc
1930 - Salad, tomatoe, 1/2 cuke, Green onion, Salmon, EVO/lime
2000 - H2o, 500cc

FLP - Day 37 - Tuesday

Made it to workout, but was not able to complete the exercises :( Still feel like I've been run over.
0600 - CARDIO - T/M: 5min @ 5km; 3min @8km, 2min @5km X 5 intervals
EXERCISES:
Clean & Jerk: 4kg x 10
Get-Up: 2.5kg x 6
Burpee-Push-Up-Press: 4kg x 6
Alt Lunge-Torso Rot: 5kg x 12
Ball Pass: x 16
3point Toe Tappers: x 6 ea leg
Chin Down/Crunch: x 3

Nutrition:
06-0700 - H2O, 1L
0730 - 1/3 c Coach's cereal mix; Herb Tea
0900 - H2O, 350cc
1030 - Quick Shake: 1/2c Raspberries, 1/2 Banana, 1/4c Almonds
1130 - H2O, 350cc
1200 - Herb Tea
1300 - Spinach salad (1-1/2c), egg, Chicken breast (3oz), EVO/lime
1600 - H2O, 500cc
1630 - 1cup broccoli/cauliflower
1900 - Sitr Fry: beef, broccoli, cauliflower, mushrooms, bok choy, onion, chilies, ginger, spinach, EVO/lime
1930 - H2O, 400cc
2000 - Herb Tea
2030 - Blueberries, 1c

FLP - Day 36 - Monday

Woke up feeling like a truck had run over me . . . body felt like lead . . . arms and legs like strands of noodles . . .

0700 - Stretches
Tried to workout in morning and afternoon, but NO WAY . . . :(

Nutrition:
0700 - H2O, 350cc
0730 - 1/2c yogurt, 1c Rasp (no protein powder, yet, waiting for shipment)
0930 - H2O, 350cc
1015 - H2O, 350cc
1030 - Cuke-Peanuts-Raisins (my ants had to run along side, no celery at mkt)
1100 - Herb Tea
1200 - H2O, 350cc
Stuck at work an extra hour, no time to shop for garbanzo beans
1330 - Apple
1400 - Black beans (1/2c), vegies
1500 - H2O, 300cc
1730 - lettuce rollups w/ham, vegies, blended garbanzo beans
1800 - H2O, 350cc
1930 - Salmon, spinach, green salad, EVO/lime
2000 - H2O, 300cc

Just returned from the mountains and am exhausted. I will post my blog in my morning (your Sunday night).
Because I was travelling over the weekend, my eating schedule was affected, but I ate something every 3 hours, and mostly stayed with the menu. Trekking around, but no pics this time because it was rainy. I have some pics of some cute kids that I'll attach when I'm not at work :)
Nutrition:
0700 - Herb Tea
0730 - 1/2 Smoothie w/spinach (made at home and carried in the cooler)
1030 - 1/2 Smoothie
1300 - Fish and lots of green vegies (something local, no idea what to call in English)
1600 - Grilled chicken breast and 1/2 capsium (eaten while driving)
1800 - more chicken breast
2030 - Stir fry (should have eaten Sat evening, but no wok): chicken breast, broccoli, mushrooms, bok choy, onion
Lots of water . . . 2 L or more

I didn't do any cheat meal because I have to substitue so often because of where I live, that I figure I'll just wait until next weekend when I'll be in Bangkok at a convention and I won't be able to carry most of my food :( because I have to fly.

FLP-Friday-Day 33

TGIF!
I noticed that you decreased the high intensity cardio, but not until after I had done mine at yesterday's time.

0600 - CARDIO - Eliptical: 5min @19; 2:45min @24-26, 2min @17-18 X 5 intervals

EXERCISES:
Jackknife w/Push-Up: 15 x 15 x 15
Chin-Down: 15 x 15 x 15
Lunge-Curl-Press: 4kg x 20 x 20 x 20
Toe Tapper: 18 x 16 x 16 each leg
Squat-Curl-Press: 4kg x 15 x 15 x 15
Front Dual DB Raise: 4kg x 15 x 15 x 15
No time for stretches :(

Nutrition:
0545 - Orange
06-0700 - H2o, 1L
0745 - 2 eggs, OATS mix (1c)
0800 - Herb Tea
0945 - Herb Tea
1030 - Frozen Raspberries (1c), Hazelnuts (2oz)
1130 - H2O, 350cc
1200 - Herb Tea
1215 - H2O, 350cc
1330 - Salad greens (3c), Tomatoe, Carrot, Tuna, EVO/lime
1400 - H2O, 350cc
1630 - Apple, Peanuts (2oz)
1700 - H2O, 350cc
1830 - Salad (same as lunch)
1900 - H2O, 300cc
. . . more water to come . . .

FLP-Thursday-Day 32

0555 - CARDIO - T/M: 5min @5km; 2.45min @8km, 2min @5km X 5

EXERCISES:
Jackknife w/Push-up: 14 x 14 x 14
Chin-Downs: 14 x 14 x 14
Lunge-Curl-Press: 4kg x 18 x 18 x 18
Toe Tappers: 16 x 16 x 16 each leg
Squat-Curl-Press: 4kg x 14 x 14 x 14
Front Dual DB Raise: 4kg x 14 x 14 x 14
Stretches

Nutrition:
0545 - Small Asian Pear
06-0700 - H2o, 1.5L
0740 - Oats Mix, 1/2 Apple, Almonds (1Tbsp), Cinnamon
0800 - Green Tea
0930 - H2O, 350cc
1030 - Yogurt (1/2c), Raspberries (1/2c)
1100 - H2O, 350cc
1130 - Herb Tea
1245 - Jackfruit
1330 - Green salad, carrot, cuke, onion, capsium, 1/2chicken breast, EVO/lime
1500 - H2O, 300cc
1615 - Asian Pear, peanuts
1700 - H2O, 300cc
1800 - H2O, 200cc
1830 - 2 cups Eggplant, tomatoe, onion, garlic; 1-1/2 c salad from lunch, salmon filet
1900 - Herb Tea
1930 onward - H2O, 600cc

FLP-Wednesday-Day 31

0555 - CARDIO - Eliptical: 5min @19; 2.5min @28; 2min @18 X 5

EXERCISES:
Jackknife w/ Push-Up: 12 x 12 x 12
Chin-Down: 12 x 12 x 12
Lunge-Curl-Press: 4kg x 16 x 16 x 16
Toe Tappers: 10 x 10 x 12
Squat-Curl-Press: 4kg x 12 x 12 x 12
Front Dual DB Raise: 4kg x 12 x 12 x 12
Stretches

Nutrition:
0545 - Asian Pear, Pecans (1oz)
06-0700 - H2O, 1.5L
0800 - Egg, onion, spinach (1c), capsium (1/8c), mushroom (3)
0815 - Herb Tea
0915 - H2o, 350cc
1000 - Herb Tea
1045 - Quick shake
1200 - Herb Tea
1300 - Mexican salad (1/2), Grilled Chicken Breast (1/2), EVO/lime
1530 - H2O, 240cc
1630 - Kidney beans (1/2c)
1800 - Salmon filet, Salad greens (1c), Tomatoe, Onion, Cuke, EVO/lime
1830 - Herb Tea
1900 onward - H2O, 900cc

Fat Loss Project - Day 30

0600 - CARDIO - T/M: 5min @5km; 2.5min @8km, 2min @5km x 5 intervals
EXERCISES:
Jacknife w/Push-up: x 11
Chin Down: x 11
Lunge-Curl-Press: x 14
Toe-Tapper: x 10 ea
Squat-Curl-Press: x 11
Front dual DB Raise: x 11
Only got 1 circuit in - experienced low blood sugar - could not continue - barely able to drive home.
Nutrition:
0600-0645 - H2O, 1L
0700 - Paypaya, 1/4cup
0730 - 1/2 Smoothie (1/2c ripe papaya/1/2c raspberries, greens added, coconut water)
0800 - Tea
0915 - Black Ginger Tea
1030 - 1/2 Smoothie
1100 - Herb Tea
1200 - Herb Tea
1300 - Asian Pear
1330 - Tuna salad (1/2 portion, w/ 2cups lettuce)
1630 - Broccoli-Carrot-Celery-1/4 Chicken Breast-Lime
1730 - H2O, 500cc
1930 - 2c salad greens, 1/2c vegies, 1/2 pork loin, EVO/lime
2100 - H2O, 400cc

Fat Loss Project - Day 29

Really HOT and HUMID, today. Everything difficult - started dripping perspiration on the 2nd CARDIO interval. What's with those toe tappers? Spent more time trying to stay on the ball than tapping!
0600 - CARDIO - Eliptical: 5min @19; 2.5min @26-28, 2min @18 - X 5 Intervals.

EXERCISES:
Jacknife w/push-up: 10 x 10 x 10
Chin Downs: bw x 10 x 10 x 10
Lunge-Curl-Press: 4kg x 12 x 12 x 12
Toe Tapper: 7 x 7 x 7
Squat-Curl-Press: 4kg x 10 x 10 x 10
Front Dual DB Raise: 4kg x 10 x 10 x 10
Stretches

Nutrition:
06-0700 - H2o, 1L
0800 - Oats Mix, TONS!
0900 - Herb Tea
1030 - Quick shake
1200 - Herb Tea
1330 - Spinach salad, + onion, chili peppers
1430 - H2O, 600cc
1530 - Carrot, HUGE
1930 - Stir-Fry with beef + onon, chili pepper, garlic, fish sauce
2000 - H2O with lime, 400cc

Fat Loss Project - Day 27&28

Sat - Day 27

I'm so used to getting up early, that I couldn't sleep in on a rare Saturday morning when I'm in my own bed! So, I took a nice warm bath with Bali Herbs (no Epsom Salts over here, either).

Nutrition:

0600 - H2O, 600cc

0715 - 1/2 Smoothie w/spinach added

0800 - Herb Tea

0830 - Herb Tea

0930 - H2O, 200cc

1030 - 1/2 Smoothie

1100 - H2O, 200cc

1230 - Tuna salad

1300 - H2O, 600cc

1400 - H2O, 600cc

1500 - Apple

1800 - Chicken breast, cuke

2000 - Salmon on salad greens, cuke, red capsium

Sunday - DAY 28

Nutrition:

0730 - Herb Tea; H2O, 300cc

0830 - Kiwi

0930 - Eggs omelet

1230 - Quick Smoothie

1330 - Herb Tea

1500 - Tuna salad

1600 - H2O, 300cc

1800 - Kidney beans

1830 - H2O, 300cc

2000 - Salmon on salad greens, cuke, red capsium

2130 - H2O, 600cc

FUN CARDIO: Swimming

Fat Loss Project - Day 26

0600 - CARDIO - T/M: 5min @5km; 2.5min @8km; 2min @5km (x4)

EXERCISES:
Ball Jacknife: bw x 16 x 16 x 16
Chin Down: bw x 12 x 12 x 12
Squat w/Curl: 4kg x 20 x 20 x 20
Push-Up: bw x 16 x 16 x 16
Ball Bench Press: 4kg x 18 x 18 x 18
Squat-Curl-Press: 4kg x 16 x 16 x 16
Ball rotations: 10lbs x 16 x 16 x 16
Stretches

Nutrition:
0545 - Small Orange, Pecans (1Tbsp)
06-0700 - H2O, 1 L
0745 - 2 eggs
0800 - Oats Mix, 1cup
0815 - Decaf Tea
0945 - H2O, 350cc
1100 - Almonds (2oz), Frozen Raspberries (1c)
1130 - H2O, 350cc
1200 - Herb Tea
1330 - Salad greens, tomatoe, carrot, onion, chili, grilled chicken breast
1400 - H2O, 200cc
1430 - H2O, 200cc
1600 - H2O, 200cc
1630 - Apple, peanuts
1830 - Same as lunch + tiny cuke
1900 - H2O, 400cc

Fat Loss Project - Day 25

0600 - Cardio
Eliptical: 5min @19; 2.5min @28; 2min @18; 2.5min @26-28; 2min @18-19; 2.5min @28-29; 2min @18; 2.5min @26-28; 2min @17-18
Exercises:
Ball Jacknife: bw x 15 x 15 x 15
Chin Down: bw x 10 x 10 x 10 :(
Squat w/Curl: 4kg X 18 x 18 x 18
Push-Up: bw x 15 x 15 x 15
Ball Bench Press: 4kg x 15 x 15 x 15
Squat-Curl-Press: 4kg x 15 x 15 x 15
Ball Rotations: 10lb x 16 x 16 x 16
Stretches

Nutrition:
06-0700 - H2O, 1.5L
0730 - Oats Mix (1/2c), Apple (1/2), Almonds (1Tbsp)
0800 - Herb Tea
0930 - H2O, 350cc
1000 - Herb Tea
1030 - Yogurt (1/2c), Frozen Raspberries (1/2c)
1100 - H2O, 350cc
1130 - Herb Tea
1300 - Pomello (1/2 small)
1330 - Green Salad (1-1/2c), Vegies (1/2c), Grilled Chicken breast (1/2), EVO/lime
1530 - Pear, Almonds (2oz)
1600 - Decaf Tea w/lime
1700 - H2O, 400cc
1815 - Green beans, Eggplant, Onion, Chilie, w/smoked paprika; Green salad (1c), Tomatoe, Grilled Pork, EVO/lime
1845 - Decaf Tea
1930 - H2O, 500cc

Fat Loss Project - Day 24

0605 - CARDIO
T/M: 5min @5km; 2:15min @8km; 2min @5km (4 intervals) I didn't get the e-mail in time to know about the increase in time - will adjust tomorrow. I anticipated the increase in reps for the exercises.

EXERCISES:
Ball-Jacknife: bw x 14 x 14 x 14
ChinDown: bw x 10 x 10 x 10 Stood on bench and lowered down
Squat w/curl: 4kg x 16 x 16 x 16
Push-Up: bw x 13 x 12 x 12
Ball-Bench Press: 4kg x 14 x 14 x 14
Squat-Curl-Press: 4kg x 14 x 14 x 14
Ball-Rotations: 10lb x 15 x 15 x 15 Used hand pull down on arm press machine
Stretches

Nutrition:
06-0700 - H2O, 1.5L
0730 - Small orange
0745 - Egg, Spinach (1/2c), green onion
0800 - Herb Tea
1045 - Quick shake (used 2oz Almonds instead of the butter)
1115 - H2O, 350cc
1145 - Herb Tea
1315 - Mexican Salad w/chilies & garlic (1/4 of mix), 1/2 grilled chicken breast, EVO/lime
1430 - H2O, 300cc
1630 - Black beans (1/2c), celery, peppers, onion
1845 - Tuna burger on greens, tomatoe, cuke, 3 green olives
1930 - H2O, 900cc

Fat Loss Project-Day 23

0600 - CARDIO
Eliptical: 5min @19; 2:15min @28-29; 2min @18; 2:15min @27-28; 2min @17-18; 2:15min @26-28; 2min @18-19; 2:15min @26-29; 2min @18

EXERCISES:
Ball Jacknife: bw x 12 x 12 x 12
Chin Down: bw x 5 x 5 x 5 Still dropping like a rock!
Squat w/curl: 4kg x 14 x 14 x 14
Push-up, floor: bw x 12 x 12 x 12
Ball Bench Press: 4kg x 12 x 12 x 12
Squat-Curl-Press: 4kg x 12 x 12 x 12
Rotations, old: 15lbs x 14 x 12 x 12
Stretches

Nutrition:
06-0700 - H2O, 1L
0745 - Smoothie: Spinach (1c), banana, Raspberries (1/2c), Papaya (1/2c), Oats mix (1/2c), Flax Oil (1Tbsp), Yogurt (4 Tbsp), water - 1/2
0815 - Herb Tea
1030 - 1/4 Smoothie
1100 - Herb Tea
1130 - 1/4 Smoothie
Slept thru lunch
1445 - Pear
1530 - Tuna salad w/lettuce (1/2 portion)
1800 - Mixed greens (2c), tomatoe, 1/2 carrot, Grilled Pork
1830 - Herb Tea
1900 - H2O, 900cc

Fat Loss Project-Day 22

Just arrived back on the bus this morning, so I will do the exercises after I have rested a bit.

Nutrition:
0700 - H2O, 600cc
0800 - 2 eggs, Oats Mix (1c), Cinnamon; Herb Tea
1100 - Papaya (1c), 2oz pecans
Slept through lunch.
1500 - Apple, 2oz Peanuts
1745 - Grilled chicken breast, carrot, tomatoe, 3cups mixed greens

1545 - CARDIO:
T/M: 5min @5km; 2:15min @8; 2min @5; 2:15min @8; 2min @5; 2:15min @8; 2min @5; 2:15min @8; 2min @5
EXERCISES:
Jackknife: bw x 5 x 10 x 10
Chin Down: bw x 3 x 3 x 3 I absolutely could not do these, I just dropped like a lead weight!
Squat w/Curl: 2.5kg x 12 x 12 x 12
Push-up, floor: bw x 10 x 10 x 10
Ball Bench Press: 2.5kg x 10 x 10; 4kg x 10
Squat-Curl-Press: 2.5kg x 10 x 10; 4kg x 10
Rotation on ball: 15lbs x 5 I still don't have a band and couldn't manage these my old way
Old Rotations: 15lbs x 10 x 10

Sat-Sun FLP-Days 20-21

This was a very difficult couple of days. I packed my food with the exception of meat, which I figured I could easily buy grilled fish, chicken, etc. Well, it was a holiday weekend and most of the vendors were at the other end of town for the festivities :( And, because I was a guest, I was expected to eat some of the local food. I chose carefully and think I did OK.

Saturday - Nutrition
0230 - 4 long beans, raw; H2O, 240cc
0830 - Green Tea; Apple; Oats mix (1c); Almonds (1Tbsp)
1000 - Yogurt, Raspberries (1/2c)
1230 - Green Papaya Salad, Raw vegies, Fish Lap
1530 - Tuna salad 1/2 from Friday's lunch
1730 - Banana, Almonds (1 Tbsp)
1930 - Grilled chicken leg & thigh (yard bird, so lean); Celery, green beans, snow peas, carrot, dakon radish
Total water intake about 2-3L

Sunday - Cardio: lugging my cooler up and down the steep stairs and getting in and out of the back of tuk-tuks! I did enjoy a local sauna with herbal steam, in for about 15 min, twice.

Nutrition:
0730 - Green Tea, 1/2 Pomello; 2 boiled eggs; 1cup Spinach; 1cup chopped bell peppers, onion, celery
1030 - Pear, Almonds (1Tbsp)
1300 - Green Papaya Salad, Grilled Chicken, Fresh Greens (raw), Tomato
1700 - Black Beans (1/2cup)
2000 - Grilled thin sliced beef, about 2cups green vegies, few slices of carrot, black mushrooms
Water intake for the day was about 2-3L

Fat Loss Project - Day 19

Hard getting up and out this morning. We are still getting the effects of the typhoon that is slamming SE Asia. But, we only have a little rain and it has made the weather cooler!

0600 - CARDIO:
Eliptical: 5min @19; 2min @28; 2min @18; 2min @26-30; 2min @18; 2min @26-28; 2min @18; 2min @28; 2min @18-19
EXERCISES:
Get-Ups: 2kg x 16 x 16 x 16
Push Ups, Toes: bw x 8 x 8 x 8
" Knees: bw x 8 x 8 x 8
Burpees: 2.5kg x 6 x 8 x 12
Squats: 2.5kg x 20 x 20 x 20
Rotations: 15lbs x 14 x 16 x 16
Pull-Downs: 40lbs x 14 x 16 x 16
Stretches

Nutrition:
06-0700 - H2O, 1L
0745 - 1/2 Smoothie: Papaya (1/2c), Raspberries (1/2c), Banana, Coconut water, Oats mix (1/2c), Yogurt (4Tbsp), Flax Oil, Spinach (1c), Almonds (1/4c), water
0945 - Black Ginger Tea
1030 - 1/2 Smoothie
1330 - 1/2 Tuna salad w/Garbanzo beans
1430 - Pomello 1/2
1630 - Snack w/fish
2030 - Chinese cabbage, grilled chicken breast (1/4)
Water throughout afternoon/evening about 1.5L