Fat Loss Project

FLP II - Days 40-42

2010-01-03T08:42:00.000-08:00

Well, I was all mixed up this week with days and dates! I spent the weekend in the farm lands, which is over the mountains and down in the valley. It was quite a spectacular drive going, but a scary one coming back on winding, 2 lane highways that have tractors, cows and goats crossing . . . and mostly in the dark!

I finished up my exercise hiking through the fields, doing BW squats and lunges.
Friday: Nutrition:
0430 - 1/2 Smoothie w/spinach
0730 - 1/2 Smoothie
1100 - Vegies
1530 - Tuna salad
1800 - Salad, grilled fish, bamboo soup, bitter greens
H2O = 2.3L

FLP II - Thursday - Day 38

2009-12-30T18:50:00.000-08:00

Exercise was really difficult this morning. Dropped like I'd never before done a chin-down! On a positive note, I got the guard to let me into the gym 10 min before opening time, so I could get the 3rd set done!
0550 - CARDIO - Eliptical: 5min @21; 3min @25-27, 2min @15-17 x 5 Intervals
EXERCISES:
Clean & Jerk: 3 x 12 (5kg/2)
Get-Ups: 3 x 16 (2.5kg)
Burpee-Push-Press: 3 x 6 (5kg/2)
Lunge-Torso Rotation: 3 x 18 (5kg)
Ball Pass: 3 x 12
3 Pt Toe Tappers: 3 x 12
Chin Down-Crunch: 3 x 4/3 x 9

Nutrition:
0530 - 1/4 banana, 1/4c papaya, 1/2 scp prt, 400cc coconut water
0745 - 500cc coconut water
0800 - Spinach omelete (1/2 portion), 1/2 orange
1045 - Quick shake w/banana & PB
1300 - 500cc coconut water
1330 - Mexican salad w/chicken breast (1/4 receipe)
1700 - Black beans (No Edamame, sold out until after holiday season)
1930 - Salmon, bok choy, mushrooms, green gourd, green onions
H2O = 2.8L

FLP II - Wednesday - Day 37

2009-12-29T18:24:00.001-08:00

0600 - CARDIO - Eliptical: 5min @21; 3min @25-28, 2min @15-17 x 5 intervals
EXERCISES:
Clean & Jerk - 2 x 11 5kg/2
Get-Up: 2 x 16 2.5kg
Burpee-Push-Up-Press: 2 x 11 5kg/2
Lunge-Torso Rotation: 2 x 16 5kg
Ball Pass: 2 x 11
3 Pt Toe Tappers: 2 x 11
Chin Down-Crunch: 2 x 7

Out of time for 3rd set and out of energy . . . still feel really weak . . . not very good form.

Nutrition:
0545 - 600cc coconut water, 1/4 banana, 1/4c papaya, 1 scp prt
0745 - 1 egg, 1/2c OATS mix, 1 Tb coconut oil
1115 - 1/2c strawberries, 1 oz almonds
1300 - 500cc coconut water
1330 - 1-1/2c lettuce, 1/2 tomatoe, 1/2 carrot, 1/2 chicken breast, leek, EVO/lime
1600 - GS Apple/ PB
1900 - 500cc coconut water
1930 - Salad w/ 1/2 can tuna, EVO/lime

FLP II - Tuesday - Day 37

2009-12-28T18:06:00.000-08:00

Feeling human this morning, but still weak . . . will try to exercise this afternoon???

Nutrition:
0700 - 600cc coconut water (trying to replenish my fluids without using artificial means)
0745 - 1/2c Hot Cereal Mix, green tea
1100 - Quick shake: 1c coconut water, 1/2 scp prt, 1/4 banana, 1/2 c strawberries
1400 - Spinach salad (1/2 portion)
1900 - Stir Fry w/chicken breast (1/2 portion)
H2O = 2.2L

1600 - CARDIO - Eliptical: 5min @21; 3min @25-29, 2min @17 x 5 intervals
EXERCISES:
Clean & Jerk: 3 x 10 5kg/2
Get-Up: 3 x 14 2.5kg
Burpee-Push-Up-Press: 3 x 10 5kg/2
Lunge-Torso Rotation: 3 x 14 5kg
Ball Pass: 3 x 10
3 Pt Toe Tappers: 3 x10
Chin Down-Crunch: 3 x 6
Stretches

FLP II - Sat/Sun - Days 34 + 35

2009-12-28T02:39:00.000-08:00

Spent Saturday afternoon travelling by bus for 4 hours through the mountains of Northern Laos.

Sunday, was spent exploring many Ethnic Tribal Groups.

The sad thing is that I got deathly ill last night . . . I'll spare you the gory details! I'm putting up this blog post so that when I feel better, I can download some pics.

FLP II - Monday - Day 36

2009-12-28T02:19:00.000-08:00

Sick all day and had to travel back home :( Just went to bed once home. Only up to finish this blog!

Nutrition:
0800 - Green Tea
1030 - 1/2 Apple, Green Tea
1300 - 200cc H2O
1545 - 900cc coconut water

FLP II - Thursday- Day 32

2009-12-28T02:12:00.000-08:00

0635 - CARDIO T/M: 5min @5km; 2:45min @8km, 2min @5km x 5 intervals
EXERCISES:
JK-Push-Ups: 3 x 13; 1 x 12
Chin Down: 3 x 13; 1 x 12
Walk Lunge-Curl-Press: 3 x 18; 1 x 16 (5kg weights/2)
Toe Tappers: 3 x 16; 1 x 14Squat-Curl-Press: 3 x 13; 1 x 12 (5kg weights/2)
Front Dual DB Raise: 3 x 13; 1 x 12 (5kg weights/2)
Stretches

Nutrition:
0600 - Coconut water, 1/4 banana, 1/2c papaya, 1 scp prt pwdr
0900 - 1/2 Smoothie: spinach, coconut water + 1/4c flesh, 3Tb yogurt, 1/2c OATS mix, 1/2 banana, 1c strawberries, 1Tb flax il, 2scp prt pwdr
1115 - 1/2 Smoothie
1400 - Tuna salad (1/4 portion)
1500 - Apple
1800 - Salad: spinach, lettuce, tomatoe, cuke, leek, red capsium, carrot, banana pepper, EVO/lime, chicken breast
H2O = 2.4L

FLP II - Friday - Day 33

2009-12-28T02:04:00.000-08:00

CARDIO + EXERCISE:

Climbed 2 peaks and walked the entire city for total of 4 hours . . . no weights or gym available . . . did BW squats and lunges.

Nutrition:
0830 - 2 eggs, 1c OATS mix, Green Tea
1100 - Apple, peanuts
1330 - Salad: lettuce, green beans, carrot, leek, tomatoe, chicken breast, lime
1600 - Jasmine tea
1800 - Beef stea, lots of vegies, 1 glass Italian wine
H2O = 2L

FLP II - Tuesday - Day 30

2009-12-22T19:57:00.000-08:00

No access to Internet, yesterday and I forgot that I didn't post. So you can figure it out, eh?
Tuesday does come before Wednesday.

0600 - CARDIO-T/M: 5min @5km; 2:30min @8km, 2min @5km x 5 intervals
EXERCISES:
JK/Push-up: 3 x 11
Chin Down: 3 x 11
Walk Lunge-Curl-Press: 3 x 12 5kg/2
Toe Tappers: 3 x 13
squat-Curl-Press: 3 x 12 5kg/2
Front Dual DB Raise: 3 x 11 5kg/2

NUTRiTION:
0545 - coconut water, 1/4banana, 1/4c papaya, 1scp prt pwdr
0745 - 1c Oats mix, 2 eggs, green tea ***I forgot to 1/2 portion until lunchtime!
1030 - 1c strawberries, almonds
1330 - 1/2 portion: lettuce, tomatoe, carrot, banana pepper, chick breast, EVO/lime
1630 - Apple, PB
1930 - 1/2 portion: salad with tuna
H2o = 3L

FLP II - Wednesday - Day 31

2009-12-22T19:43:00.000-08:00

0605 - CARDIO - T/M: 5min @5km; 2:45min @8km, 2min @5km x 5 intervals
EXERCISES:
JK-Push-up: 2 x 12
Chin Down: 2 x 12
Walk Lunge-Curl-Press: 2 x 14 5kg/2
Toe Tappers: 2 x 13
Squat-Curl-Press: 2 x 12 5kg/2
Front Dual DB Raise: 2 x 12 5kg/2

**ran out of time for 3rd set! Will make up tomorrow because I don't have to go to work.

Nutrition:
0545 - coconut water, 1/4 banana, 1/2c papaya, 1 scp prt pwdr
0745 - 1/2 spinach omelete, orange, green tea
1100 - Quick shake
1400 - Mexican salad with chicken breast (1/2 portion)
1700 - 1c Edamamae w/EVO
1930 - Salad: Lettuce, tomatoe, cuke, leeks, EV/lme, grilled fish
H2O = 3.05L

FLP II - Monday - Day 29

2009-12-20T19:21:00.000-08:00

0600 - CARDIO - T/M: 5min @5km; 2:30min @8km, 2min @5km x 5 intervals
EXERCISES:
JK-Push-Up: 3 x 10
Chin Down: 3 x 10 (tried 1 chin-up, no WAY)
Lunge-Curl-Press: 3 x 10 5kg weights/2
Toe Tappers: 3 x 12
Squat-Curl-Press: 3 x 10 5kg weights/2
Front Dual DB Raise: 3 x 10 5kg weights/2

Nutrition:
0545 - coconut water, 1/4 banana, 1/4c papaya, 1 scp prt
0745 - Hot cereal mix; Green tea
1030 - Quick shake
1330 - Spinach salad
1630 - Snack
1900 - Stir Fry: purple cabbage, cauliflower, leek, chick breast 1 TBs EVO
H20 = 2.5L

FLP II - Friday - Day 26

2009-12-17T20:10:00.000-08:00

Well, this was certainly a TGIF day! I'm really tired from the exercises!
Weigh-In this morning revealed a 0.4kg weight loss from Mon a.m. to Fri a.m. The tape measure hasn't moved during that period. So, as before, calorie cycling is for me.

0600 - CARDIO - T/M: 5min @5km; 2:30min @8km, 2min @5km x 4 intervals
EXERCISES:
Jackknife: 3 x 14
Chin Downs: 3 x 14
Walk Lunge/Curls: 3 x 20 5kg weights/2
Push-Ups: 3 x 14
DB Press on Ball: 3 x 14 5kg weights/2
Squat-Curl-Press: 3 x 14 4 kg weights/2
Rotations on Ball: 3 x 14 10lb on machine

Nutrition:
0545 - 1/2c papaya, 1/4 banana, 1 scoop prt pwdr, H2O
0730 - 1 c OATS, 2 eggs, 1 Tbs coconut oil, Green Tea
1030 - 1 c frozen strawberries, 15 almonds
1130 - Ginger Tea
1330 - Purple cabbage, cuke, dakon, greens, banana pepper, cilantro, Chicken breast, EVO/lime
**got home for lunch and the lettuce greens in the frig weren't looking so good, so improvised with the above.
1800 - Lettuce, carrot, tomatoe, tuna, green onion, banana pepper, EVO/lime
H2O = 3.6L

FLP II - Thursday - Day 25

2009-12-16T19:30:00.001-08:00

0605 - CARDIO - T/M: 5min @5km; 2:30min @8km, 2min @5km x 4 intervals
**Our eliptical machine display is totally not working, so having to use T/M everday, but I prefer to alternate.
EXERCISES:
Jackknife: 3 x 13
Chin Downs: 3 x 13
Walk Lunge/Curl: 3 x 18 5kg weights/2
Push-Ups: 3 x 13
DB Press on Ball: 3 x 13 5kg weights/2
Squat-Curl-Press: 3 x 13 10lbs on machine

Nutrition:
0545 - 1/2c papaya, 1/2 banana, 1scp prt pwdr, H2O
0730 - 1/2c oats mix, almonds, cinnamon, 1 Tbsp coconut oil (forgot Apple!); green tea
1030 - 1/2c yogurt, 1/2c blueberries **I did not half this because I was hungry!
1100 - Green tea
1300 - 1/2c papaya
1330 - Salad w/chicken breast
1700 - 1/2c mixed fruit, ground peanuts **I was out with friends, closest thing to apple and PB!
1830 - Suki restaurant - grilled fish and liver, lots of greens (could not do regular salad because it was all swimming in various kinds of sauce), Asian salad with fresh herbs and chilies.
H2O = 3.25L

FLP II - Wednesday - Day 24

2009-12-15T18:58:00.000-08:00

0605 - CARDIO - T/M: 5min @5km; 2:30min @8km, 2min @5km x 4 intervals

EXERCISES:
Jackknife: 3 x 12
Chin Downs: 3 x 12
Walk Lunge/Curl: 3 x 16 4kg weights/2
Push-Ups: 3 x 12 on floor
DB Press on Ball: 3 x 12
Squat-curl-Press: 3 x 12 4kg weights/2
Rotation on Ball: 3 x 12 10lb on machine

Nutrition:
0545 - 1/4cpapaya, 1/4 banana, 1 scoop prt pwdr, H2O
0745 - 1/2 Smoothie (1/2 receipe); Green tea
1030 - other portion smoothie
1130 - Green tea
1330 - Tuna Salad on lettuce (1/2 portion), EVO/lime; green tea
1630 - Lao vegies, ginger, cauliflower, chicken breast
1830 - Salmon filet, lettuce, tomatoe, cuke, olives, EVO/lime
H2O = 3.3L

FLP II - Tuesday - Day 23

2009-12-14T20:50:00.000-08:00

0600 - CARDIO - T/M: 5min @5km; 2:15min @8km, 2min @5km x 4 intervals

EXERCISES:
Jackknife: 3 x 11
Chin Downs: 3 x 11
Walk Lunge/Curl: 3 x 14 4kg weights/2
Push-Ups: 3 x 11 floor
DB Press on Ball: 3 x 11 4kg weights/2
Squat-curl-Press: 3 x 11 4kg weights/2
Rotations on Ball: 3 x 11 10lb on machine

Stretches

Nutrition:
0545 - 1/2banana, 1/2c papaya, 1 scp prt pwdr
0745 - Omelete (1/2) still used 3 mushrooms; Green Tea
1100 - Quick Shake: (1/2)
1130 - Ginger tea
1330 - Mexican salad (1/2 receipe) w/chicken breast
1630 - Edamame 1/2c, EVO 1 tsp.
1830 - Salmon filet, greens, onion, tomatoe, banana pepper, EVO
H2O = 2.25L

FLP II - Monday - Day 22

2009-12-13T17:53:00.000-08:00

I cannot believe we are 1/2 way there! I'm not seeing much change on the scale or on the tape measure, but I'm certainly stronger than before. I still cannot imagine that I did 19 push-ups last week!

0605 - CARDIO - T/M: 5min @5km; 2:15min @8km, 2min @5km x 4 intervals

EXERCISES:
Jackknife: 3 x 10
Chin Downs: 3 x 10
Walk Lunge w/curl: 3 x 12 w/4kg weights x 2
Push-Ups/floor: 3 x 10
DB Press on ball: 3 x 10 w/4kg weights x 2
Squat-Curl-Press: 3 x 10 w/4kg weights x 2
Rotation on ball: 3 x 10 w/10lb on machine
Stretches

Nutrition:
0545 - 1/2banana, 1/2c papaya, 1scoop prt pwder, H2O
0745 - 1c oats mix, 2 eggs; Green tea
1100 - 1c frozen strawberries, 2 oz almonds
1330 - Salad w/carrot, tomatoe, grilled chicken breast, EVO/lime
1630 - Apple, 1 Tbs PB
1900 - Salad w/carrot, tomatoe, tuna, EVO/lime
H2O = 2.45L

FLP II - Friday - Day 19

2009-12-10T17:49:00.000-08:00

0600 - CARDIO - Eliptical: 5min @21; 2min @28-31, 2min @16-18 x 4 intervals
EXERCISES:
Get-Ups: 2 x 19 2kg weight
Push-Ups: 2 x 19 decline
Burpees/Jump: 2 x 14 4kg weights/2
Walk Lunge: 2 x 20 4kg weights/2
Rotations: 2 x 14 15lb on machine
Pull Downs: 2 x 14 40lb on machine

**Ran out of time for 3rd set - I work out before work and have been late everyday this week! Cannot start earlier because gym opens at 6a.m.

Nutrition:
0545 - 1/2banana, 1/2c papaya, 1scp prt pwdr
0745 - 1/2 Smoothie: spinach, 1Tb flax oil, 1Tb coconut oil, 1/2c OATS mix, 4 TB yogurt, 1c strawberries, 1 banana, 1c almond milk + water, 2 scoops protein powder, cinnamon
Green Tea
1030 - 1/2 Smoothie
1300 - 3/4 Apple
1330 - Tuna salad on green salad
1630 - Carrot, cauliflower, lean deli ham
1900 - Shrimp; okra, leeks, mushrooms; salad w/tomatoe, EVO/lime
H2O = 3L

FLP II - Thursday - Day 18

2009-12-09T19:05:00.000-08:00

0610 - CARDIO - T/M: 5min @5km; 2min @8km, 2min x 5km x 4 intervals
EXERCISES:
Get-Ups: 3 x 18 2kg
Push-Ups: 3 x 18 decline
Burpees w/Jump: 3 x 13 4kg weights/2
Walk Lunge: 3 x 18 4kg weights/2
Rotations: 3 x 13 15lb on machine
Pull Downs: 3 x 13 40lb on machine

NO TIME FOR STRETCHES!

Nutrition:
0545 - 1/2c papaya, 1/2 banana, 1 scp prt pwdr
0745 - Omelete w/spinach, onion, mushrooms, chilie peppers; Green Tea
1000 - Green Tea
1100 - Quick shake: Almond milk, 1c strawberries, 3/4 scp prt pwdr
1315 - Mexican salad w/grilled chicken breast, EVO/lime
1645 - 1c edamame, 1tsp EVO/salt
1900 - Grilled fish, salad: mixed greens, tomatoe, leeks, green beans, EVO/lime
** I forgot to take out the salmon from the freezer, no canned salmon :(
H2O = 2.65L

FLP II - Wednesday - Day 17

2009-12-08T19:30:00.000-08:00

0600 - CARDIO - Eliptical: 5min @21; 2min @30-32, 2min @16-19 x 4 intervals
EXERCISES:
Get-Ups: 3 x 17 2kg weight
Push-Ups: 3 x 17 deline on bench
Burpees w/Jump: 3 x 12 4kg weights/2
Walk Lunge: 3 x 16 4kg weights/2
Rotations: 3 x 12 15lb on machine
Pull-Downs: 3 x 12 40lb on machine
Stretches

Nutrition:
0545 - 1/2c papaya, 1/2 banana, 1scp prt pwdr
0730 - 1c OATS mix, almonds, apple, cinnamon, 1Tb coconut oil; Green Tea
1000 - Green Tea
1100 - 1/2c yogurt, 1/2c blueberries
1315 - Salad, tomatoes, chicken breast, EVO/vinegar
1630 - Asian Pear, 1Tbsp PB
1830 - Grilled pork, salad w/tomatoe, EVO/vinegar; okra, leeks, chilie pepper
H2O = 2.5L

FLP II - Tuesday - Day 16

2009-12-07T18:07:00.000-08:00

0605 - CARDIO - T/M: 5min @5km; 2min @8km, 2min @5km x 4 intervals
EXERCISES:
Get-Ups: 3 x 16 2kg weight
Push-Up: 3 x 16 decline, feet on bench
Burpees: 3 x 11 4 kg weights, w/jump
Walk Lunge: 3 x 14 4 kg weights
Rotations: 3 x 11 15lb on machine
Pull Downs: 3 x 11 40lb on machine
NO TIME FOR STRETCHES!

Nutrition:
0545 - 1/2 banana, 1/2c papaya, 1 scp protein powder
0730 - 1/2 Smoothie: 1/2 banana, 1/2c raspberries, 1/2c strawberries, 2 scp prt pwd, 4 Tb yogurt, 1/2c OATS mix, 1 Tb flax oil, 1/2 Tb coconut oil, spinach; Green Tea
1100 - 1/2 Smoothie
1300 - Apple; Salad greens; Tuna salad w/chilie pepper, EVO/lime; Green tea
1700 - Carrot, cauliflower, ham
1915 - Shrimp, leek, carrot, mushroom, smoked paprika; pumpkin squash; salad greens, tomatoe, 1Tb coconut oil
H2O = 3L

FLP II - Monday - Day 15

2009-12-06T18:34:00.000-08:00

0605 - CARDIO - Eliptical: 5min @23; 2min @28-31, 2min @18 x 4 intervals
EXERCISES:
Get-Ups: 3 x 15 2kg weight
Push-ups: 1 x 10 on ball; 2 x 15 on bench (couldn't really get the balls of my feet on the ball)
Get-Ups: 3 x 10 4kg weights w/jump
Walk Lunge: 3 x 12 4kg weights
Rotations: 3 x 10 15lb weight on equipment
Pull-downs: 3 x 10 40lb weight on machine
Stretches

Nutrition:
0545 - 1/2c papaya, 1/2 banana, 1 scoop protein powder
0745 - omelete w/greens, capsium, chilie pepper, mushrooms, onion; Green tea
1100 - Quick shake: water, 1/2 scoop protein powder, 1/2 banana, 1Tb PB
1300 - Mexican Salad: leek, capsium, cilantro, tomatoes, cuke; chicken breast, EVO/lime
1600 - 1c Edamme w/EVO
1800 - Salmon filet, leek, straw mushrooms, capsum, chilie pepper, ginger on lettuce greens, tomatoes.
H2O = 2.3L + several cups tea

FLP II- Day 13 - Saturday

2009-12-04T22:15:00.000-08:00

Saturday, 13 December, 2009

0850 - CARDIO - T/M: 5min @5km; 2min @8km, 2:15min @5km x 3 intervals
EXERCISES:
Squats: 3 x 14 4 kg weights
Bench Step-Ups: 3 x 14 4kg weights
Push-Ups: 3 x 14 Bench declne
Burpees: 3 x 14 4kg weights
Bench Dips: 3 x 14 feet on ball
Get-Ups: 3 x 14 2kg weight
Stretches
I cannot believe the difference in my ability to perform the exercises now and during the FLP 1st round! During round 1, I could barely get up off the floor during Get-Ups, and the burpees were pathetic! Although these exercises still challenge me, at least I can perform them. Thanks, Coach!
The item that is still a challenge for me is Fun Cardio Sunday. Most of my Sundays are spent "working", so I'm usually on the road.

FLP II - Friday - Day 12

2009-12-04T16:49:00.001-08:00

Friday, 04 December, 2009
0610 - CARDIO - Eliptical: 5min @23; 2min @28-32, 2:15min @18 x 3 intervals
EXERCISES:
sQUATS: 3 X 13 4kg weights
Bench Step-Ups: 3 x 13 4kg weights
Push-Ups: 3 x 13 decline
Burpees: 3 x 13 4kg weights
Bench Dips: 3 x 13 feet on ball
Get-Ups: 3 x 13 2kg weights
Stretches
Nutrition:
0545 - 1c papaya + dragonfruit, 1scoop protein powder
0745 - 1/2 Smoothie w/handful of spinach and 2 scoops protein powder; Green tea
1030 - 1/2 smoothie
1330 - Salad w/vegies, chicken breast
1530 - Small orange
1730 - Asian Pear, Peanuts
2000 - Salmon, leeks, asparagus
H2O = 3.2L

FLP II - Thursday - Day 11

2009-12-02T18:48:00.000-08:00

Thursday, 03 December, 2009

0600 -CARDIO - T/M: 5min @5km; 2min @8km, 2:15min @5km x 3 intervals
EXERCISES:
Squats: 3 x 12 4kg weights
Bench Step-Ups: 3 x 12 4kg weights
Decline Push-Ups: 3 x 12
Burpees: 3 x 12 4 kg weights
Bench Dips: 3 x 12 feet on ball
Get-Ups: 3 x 12 2kg weight
Stretches

Nutrition:
0545 - 1c papaya, 1 scoop protein powder
0730 - 1c OATS Mix, 1 apple, 1Tb almonds, cinnamon; green tea
0930 - green tea
1030 - 1/2c yogurt, 1/2c raspberries
1200 - Green Tea
1330 - Salad: lettuce, cuke, carrot, dakon radish, dandelion greens, banana pepper, green capsium, cilantro, 1Tb coconut oil/vinegar; chicken breast
1730 - Asian Pear, almond butter
2000 - Salad (same as lunch), chicken breast, spinach, pumpkin squash
H2O = 3.8L

FLP II - Day 10 - Wednesday

2009-12-02T05:28:00.000-08:00

Not a good day for the program :( Had to drive out of the country to pick up my husband who returned from USA, so no time for exercise this morning. Friends came in the afternoon to see him and play table tennis and badminton, then table games. Will make up the exercise missed on Saturday. Although the badminton was quite a workout!

Nutrition:
0630 - 1/2 Smoothie w/spinach; Viet Tea
1000 - 1/2 Smoothie
1400 - Tuna salad on lettuce; Viet Tea
1630 - Peanuts, ripe papaya, dragonfruit
1830 - Vegies and grilled pork
H2O = 2L

FLP II - Tuesday - Day 9

2009-11-30T17:56:00.000-08:00

Tuesday, 01 December, 2009 - Had a rough morning! Went to gym, came home and had no water! There is a BIG event coming up in 1 week, so power and water are being diverted. AGH! So, I have arrived at work and discovered that I forgot my morning snack! :(

0605 - CARDIO - T/M: 5min @5km; 2min @8km, 2:30min @5km x 3 intervals
EXERCISES:
Squats: 3x 11 4kg weights
Step-Ups: 3 x 11 4kg weights
Push-Ups: 3 x 11 decline, feet on bench
Burpees: 3 x 11 4kg weights
Dips: 3 x 11 feet on ball
Get-Ups: 3 x 12 2kg weight
Stretches

Nutrition:
0545 - 1/2c papaya
0730 - 1c OATS mix, apple, cinnamon, 1Tbs coconut oil, 1Tbs almonds; Green tea
0930 - Green tea
1030 - Macadamia Nuts, Pineapple (not these are not good choice, but either this or nothing)
1100 - Green Tea
1300 - Salad: lettuce, cuke, banana pepper, carrot, dakon radish, 1Tb coconut oil/lime
1900 - Asian pear, 1Tb Almond butter
2000 - Salad same as lunch, grilled fish, spinach, green tea
H2O = 2.6L

FLP II - Monday - Day 8

2009-11-29T21:19:00.001-08:00

Wow! One week gone, already . . . Walked for fun cardio . . . out in the rurals for the weekend.

0620 - CARDIO - Elipitical: 5min @23; 2min @29, 2:30min @18 x 3 intervals
EXERCISES:
Squat: 3 x 10 4kg weights
Step-Ups: 3 x 10 4kg weights
Push-up: 3 x 10 feet on bench
Get-ups: 3 x 10 4kg weights
Bench Dips: 3 x 10 feet on ball
Get-Ups: 3 x 10 2kg weight
Stretches

Nutrition:
0600 - coconut water w/1/2banana, blended
0745 - 1/2 Smoothie: 1/2c papaya, 1/2c strawberries, 1/2banana, 1/2c OATS mix, 4Tbs Yogurt, 1Tbs flax oil, 1Tbs coconut oil, water (won't have protein until Wednesday afternoon)
1100 - 1/2 smoothie
1330 - Tuna salad on bok choy
1700 - carrot, pork loin
1900 - Salad w/vegies, grilled fish
2130 - hazelnuts, cuke
H2O = 2L

FLP II - Friday - Day 5

2009-11-26T20:23:00.000-08:00

Friday, 27 November, 2009

0605 - CARDIO - Eliptical: 5min @23; 2min @2-31, 2:45min @18 x 2 intervals
EXERCISES:
pRISONER sQUATS: 3 X 14
Bench Step-Ups: 3 x 14
Push-Ups: 3 x 14
Burpees w/jump: 3 x 14
Bench Dips: 3 x 14
Get-Ups: 3 x 14
Stretches
I am so glad that it is Friday! Getting through the exercises, today, was really difficult!

Nutrition:
0545 - Coconut water, 1/2 Apple
0745 - 1 c OATs Mix, 1 Tb coconut oil, 1Tb Almonds, 1/2 Apple, cinnamon; Green Tea
1030 - 1/2c yogurt, 1/2c raspberries
1300 - 1c melon (not sweet, not sure of the variety, light yellow)
1345 - Salad letuce, cuke, carrot, strawmushrooms, cilantro, banana pepper, ylw/red capsium, (3) olives, EVO/lime, S & P
1800 - Apple, 1Tb PB
2000 - Salad lettuce, cuke, red capsium, carrot, EVO/lime, S&P; spinach, pumpkin squash, straw mushrooms w/smoked paprika
H2O = 2.8L

FLP II - Day 4 - Thursday

2009-11-25T20:17:00.000-08:00

Thursday, 26 November, 2009

0600 - CARDIO - T/M: 5min @5km; 2min @8km, 3min @5km x 2 intervals
** I didn't get the info about decreasing the time until after**
EXERCISES:
Prisoner Squats: 3 x 13
Bench Step-Ups: 3 x 13
Push-Ups: 3 x 13
Burpees w/jump: 3 x 13
Bench Dips: 3 x 13
Get-Ups: 3 x 13 each side
My own stretches

Nutrition:
0545 - 1/2 Apple, water
0730 - 1 coconut water (feel really faint and weak after work-out today, so had this)
0745 - 1c OATS mix, 1/2 Tbsp coconut oil, 1/2 Apple, 1 Tbsp Almonds, cinnamon; Green tea
1100 - 1/2c yogurt, 1/2c raspberries
1300 - 1 c papaya (ripe)
1315 - Salad: lettuce, cuke, grn onion, cilantro, banana pepper, 4 olives, EVO/lime, S & P
1800 - Apple, 2oz peanuts
2000 - Gilled liver & beef, multi green vegies @4 cups, lots of garlic and chilies
H2O = 3L

FLP II - Day 3 - Wednesday

2009-11-24T20:16:00.000-08:00

Wednesday, 25 November, 2009
0605 - CARDIO - Eliptical: 5min warm-up; 2min @28-34, 3min @19 x 2 intervals

EXERCISES:
Prisoner Squat: 3 x 12
Bench Step-Ups: 3 x 12
Pushups: 3 x 12
Burpees: 3 x 12
Bench Dips: 3 x 12
Get-Ups: 3 x 12 each side
My own stretches

Nutrition:
0545 - 1/2 Apple, water
0730 - 1 c OATS MIX, 1/2 apple, 1Tb Almonds, 1/2Tb coconut oil, Cinnamon; Green Peppermint Tea
1100 - 1/2 c yogurt, 1/2 c raspberries
1130 - Tea w/ginger
1315 - Salad: lettuce, grn onion, tomatoe, straw mushrooms, cuke, celery tops, banana pepper, EVO/lime S&P, Chicken breast, 1/2 pomegrante
1630 - 1/2 Asian Pear, 1/2 Apple, 1Tb Almond Butter
1730 - Salad: Bok Choy, cuke, onion, ylw capsium, grated ginger, banan pepper, EVO/lime, S&P; Pumpkin squash, ginger, snow peas; Green Tea
H2O = 3L +

FLP II - Day 2 - Tuesday

2009-11-24T03:07:00.000-08:00

Tuesday, 24 November, 2009

0610 - CARDIO - T/M: 5min @5km; 2min @8km, 3min @5km x 2 intervals

EXERCISES:
Prisoner Squat: 3 x 11
Bench Step-Ups: 3 x 11
Push-Up (floor): 3 x 11
Burpee w/jump: 3 x 11
Bench Dips(straight): 3 x 11
Get-Ups: 3 x 11 each side
My own stretches

Nutrition:
0545 - 1/2 Apple
0730 - 1 c OATs mix, 1Tb Almonds, 1/2 Apple, Cnnamon; Green Peppermint Tea
1030 - 1/2 c yogurt, 1/2 c raspberries
1300 - 1 c ripe papaya
1330 - Grilled chicken beast, lettuce, snow peas, cuke, tomatoe, straw mushrooms, banana pepper, EVO/lime, S&P - only ate 1/2, not at all hungry
Green peppermint tea
1645 - Asian Pear, 1 Tb PB
1830 - other 1/2 of lunch + 4 green olives
H20 = 2L

FLP II - Day 1 - Monday

2009-11-23T05:21:00.000-08:00

Monday, 23 November, 2009 - Day 1 - FLP II

0600 - Arrived at Gym and gate was locked :( . . . walked and jogged up the street and back until the guard opened the gate!
0620 - CARDIO - Eliptical 5min warm-up; 2min high intensity, 3min low x 2 (speed indicator works sometimes, but mostly not)
EXERCISES:
Prisoner Squat: 3 x 10
Bench Step-Ups: 3 x 10
Burpee w/jump: 3 x 10 *these are still tough, I have to rest 1/2 way because I feel dizzy
Push-Up: 3 x 10
Bench Dips: 3 x 10
Get-Ups: 3 x 10 each side
**And I was thinking "what? no weights!" I forgot how tough this is because I've just been doing the WOTM routine . . .

Nutrition:
0545 - 1/2 Apple
0730 - 1 cup OATS MIX (has flax seeds), 1 Tbsp Almonds, 1/2 Apple, Cinnamon; Green peppermint tea
1100 - 1/2 c yogurt, 1/2c raspberies and blueberries
1300 - 1 cup ripe papaya
1330 - Grilled Chicken breast; Salad: lettuce, celery tops, cuke, carrot, culiflower, staw mushrooms, green onion, banana peppers, EVO/lime, S&P
1700 - Asian Pear, 1 Tbsp Almond butter
1930 - Lettuce, celery tops, banana pepper, snow peas, pumpkin squash, grilled pork, EVO/lime, S&P
H2O = 2.5L

FAT LOSS PROJECT - ROUND 2!

2009-11-16T06:30:00.000-08:00

I'm quite excited! I'll be starting round 2 of the FLP on 23 November.

So, I'm going to take some time off from blogging until that time. I'm really looking forward to even better results than the first round.

FLP - Friday - Day 61

2009-11-14T03:12:00.000-08:00

Still recupping from FLU, so no exercise :(

Nutrition:
0700 - Guava
0730 - Oats mix
1100 - Yogurt (1/4c), 1/2c blueberries
1230 - French Restaurant: pumpkin soup, fish on bed of rice w/asparagus, tiramisu, white wine
1630 - 1 Tb almon butter, sian pear
1700 - Salmon, salad greens, tomatoe, EVO/vinegar
water and tea throughout the day

FLP - Thursday - Day 60

2009-11-12T04:15:00.000-08:00

No exercise because still have FLU, but no fever today, so managed to go to work.
Actually, I did get up and do 10 prisoner squats :)

Nutrition:
0730 - papaya; egg w/spinach, mushrooms, onion, green peppers; Green peppermint tea
1000 - H2O, 350cc
1030 - Quick shake
1330 - Vegie restaurant: various vegie dishes and salad w/cuke, tomatoe
1400 - H2O, 300cc
1630 - Red beans
1700 - H2O, 500cc
1830 - Salmon filet, greens, ginger, mushrooms, EVO/lime
2000 - H2O, 500cc

FLP - Wednesday - Day 59

2009-11-11T04:29:00.000-08:00

Still sick at home - Stretches upon rising

Nutrition:
0730 - H2O, 500cc
0830 - 1/2 Smoothie: almonds (1/4c), raspberries (1/2c), papaya (1c), 1/2 banana, 1/2c Oats mis, 4 Tbsp yogurt, 1 Tb flax oil, 1 Tb cocont oil, spinach
1130 - 1/2 smoothie
1430 -1/2 Tuna salad: 1 can tuna, oives, beans, grn onion, celery leaves, EVO/lime
1830 - 1/2 Tuna salad
Tea/H2O throughout day

FLP - Tuesday - Day 58

2009-11-11T04:24:00.000-08:00

No exercise - sick with flu - upper respiratory type - home
Stretches upon rising

Nutrition:
0700 - H20, 400cc
0730 - Hot cereal mix (1/2 c dry)
1030 - Quick shake: 1/2 banana, papaya, raspberries, almonds
1300 - Spinach salad w/boiled egg, 1/2 chicken breast, mushrooms, EVO/lime
1630 - 1/2 Stir Fry: broccoli cauliflower, chilies, 1/2 chicken breast
1830 - 1/2 Stir Fry
Tea/H2O throughout day

FLP - Monday - Day 57

2009-11-08T19:39:00.000-08:00

0555 - CARDIO - T/M: 2min @5km; 2min @8km, 1min @5km x 4 intervals

EXERCISES:
Prisoner Squat: 10 x 2
Knees Push-Up: 10 x 2
Crunch/Hold: 10 x 2
Pulldown: 10 x 2 (40lb)
Bench Step-Up: 10 x 2
Over/Unders: 10 x 2
Ball Roll: 10 x 2
Stretches (my own)

Nutrition:
0530 - 1/2 guava
0730 - Shake: 1/2 c raspberries, 1/4c papaya, 1/2 banana, 1/2 carrot, handful greens, almonds (2oz)
1040 - cuke, pomegrant, almonds (2oz)
1330 - Vegies: cauliflower, broccoli, dakon, w/hummus
1630 - Vegies as above, hummus, chicken breast, lettuce leaves; hot ginger water
1900 - Salmon, spinach,mushrooms, ginger, chili, lime; hot ginger water
H2O, 1.5L

FLP - Sat & Sun - Day 55-56

2009-11-08T19:27:00.000-08:00

Saturday:
0800 - Yogurt, rasp/blueberries, walnuts; GreenTea/Peppermint x 3
1200 - cuke, 1Tbs PB
1500 - 1/2 chicken breast
1830 - Sea mussels, greens, mushrooms
H2O, 600cc ** lost track of water consumed

Sunday:
0700 - H2O, 300cc
0800 - 2eggs, 1/4c dry OATS mix
0900 - Green peppermint Tea
1130 - Papaya, Viet Tea
1230 - 2oz walnuts
1430 - Salad greens, tomatoe, carrot, salmon, mushrooms, grn onion, ginger, banana pepper EVO/lime
1800 - 1/2 guava, 1Tbsp PB
2000 - 1 teaspoon PB
H2O w/lime, 1L

Bathed dogs and repotted orchids, so lots of bending, moving and lugging things around!

FLP-Friday-Day 54

2009-11-05T18:46:00.000-08:00

0700 - Stretches
Nutrition:
0700 - H2O, 200cc
0745 - Oats Mis, Apple, Almonds; viet Tea
0930 - H2O, 350cc
1030 - Yogurt (1/2c), Raspberries (1/2c)
1330 - Mexican salad w/chicken, EVO/lime (ate only 1/2)
1530 - Asian Pear, almond butter (1Tbsp)
1900 - Greens, onion, tomatoe, straw mushrooms, chicken breast

1600 - Cardio: T/M: 5min @5km; 3min @8km, 2min @5km; 2min @8km, 1min @5km x 4 intervals
EXERCISES:
Clean & Jerk: x 12 (4kg)
Get-Up: x 9 (2kg)
Burpee-Push-Press: x 8 (4kg)
Lunge-TORSO: x 8 ea (4kg)
Ball Roll: x 12
3 Pt Toe Tappers: x 13 ea
Chin-Down/Sit-Ups: x 10
Stretches **don't exercise well in afternoon, so only did one set

FLP - Thursday - Day 53

2009-11-04T18:41:00.000-08:00

No exercise this morning. Out very late last night.

Nutrition:
0700 - H2O, 200cc
0730 - Juice: carrot, apple, ginger, orange
0745 - 2eggs, spinach, onion, straw mushrooms, EVO
0800 - Viet Tea
0930 - H2O, 350cc
1130 - Quick Shake: juice, spinach, almonds, 1/2banana, raspberries
1330 - Mexican salad w/ chicken breast, EVO/lime (ate 1/2)
1630 - Coconut/pineapple shake
1700 - Hazelnuts
1930 - Fish LAP, beef LAP, chicken salad, sausage, fish w/seaweed, fish soup, pork in chillie sauce; H2O (ate out with friends-Asian style)

FLP-Wednesday-Day 52

2009-11-03T18:17:00.000-08:00

0600 - CARDIO-Eliptical: 5min warm-up; 3min High Intensity; 2min Low Intensity x 3 Intervals (display for speed not working)

EXERCISES:
Clean & Jerk: 2 x 11 (4kg)
Get-up: 2 x 8 ea (2kg)
Burpee-Push-Press: 2 x 7 (4kg)
Alt Lunge-TORSO: 2 x 8 ea (4kg)
Ball Roll: 2 x 11
3 Pt Toe Tapper: 2 x 11 ea
Chin Down/Crunch: 2 x 9
Stretches

Nutrition:
0545 - Kiwi
06-0700 - H2O, 1L
0730 - Juice: carrot, apple, ginger, orange
0800 - 1/2 Smoothie: juice as above, raspberries, 1/2 banana, papaya, oats mix, flax oil, yogurt (4T), spinach, almonds (2T); Viet Tea
1000 - H2O, 350cc
1130 - 1/2 smoothie
1400 - Asian Pear, HwO, 100cc
1700 - Hazelnuts, 3oz
2000 - Wine x 2 glasses, lamb, mushroom soup, 1/4 cooked apple, H2O
2200 - Chocolate cake w/creme, giner ice cream
A decadent cheat evening with friends!

FLP-Monday-Day 50

2009-11-02T19:24:00.001-08:00

NO EXERCISE TODAY-BEEN AWAY FOR 3 WEEKENDS IN A ROW-STAYED AT HOME FOR HOLIDAY

NUTRITION:
0800 - 1/2c Yogurt, 1cup Raspberries/Blueberries, 2oz pecans
0830 - Viet Tea
1230 - Hummus w/ 2oz port, carrots, purple cabbage, lettuce
1300 - Tea
1730 - Salad w/tomatoe, EVO/lime; Fish soup
1800 - Tea
2030 - Salad w/tomatoe, EVO/lime, Fish soup w/herbs added
2100 - H2O w/lime

FLP-Tuesday-Day51

2009-11-02T18:59:00.000-08:00

Well, my weight and inches are back up this morning. Guess my body didn't like the extra items over the weekend and the day off, yesterday :(

0610 - CARDIO - T/M: 5min @5km; 3min @8km, 2min @5km x 3 intervals (LATE AGAIN!)
Clean & JerK: 2 x 10 (4kg)
Get-Up: 2 x 7 ea (1kg)
Burpee-Push-Up-Press: 2 x 6 (4kg)
Alt Lunge-Torso: 2 x 7ea (4kg)
Ball Pass: 2 x 10
3 Pt Toe Tappers: 2 x 10ea
Chin-Down/Crunch: 2 x 8
Stretches
(could have done another set, but ran out of time)

Nutrition:
0600 - Papaya
06-0700 - H2O, 1L
0745 - Oats Cereal Mix (1/4c dry)
0800 - Viet Tea
0945 - H2O, 350cc
1030 - Quick shake: 2oz alminds, 1/2c raspberries, 1/2 banana, 1c spinach
1300 - Spinach salad w/ boiled egg, banana pepper, green capsium, EVO/lime
1530 - carrot
1930 - Roasted chicken, H2O
Had to take my husband to the airport across the border and afterwards did shopping, so wasn't able to eat properly. Munched on food while driving!

FLP - Day 46 - Thursday/Day 47-49

2009-10-28T20:12:00.000-07:00

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

2009-10-27T18:50:00.000-07:00

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

2009-10-26T19:11:00.000-07:00

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

2009-10-26T06:50:00.001-07:00

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

2009-10-25T20:20:00.000-07:00

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

2009-10-25T08:46:00.000-07:00

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

2009-10-25T08:27:00.000-07:00

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

2009-10-21T20:46:00.000-07:00

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

2009-10-20T21:59:00.000-07:00

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

2009-10-19T21:46:00.001-07:00

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

2009-10-19T19:14:00.000-07:00

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

2009-10-18T07:12:00.000-07:00

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

2009-10-15T19:53:00.000-07:00

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

2009-10-14T19:52:00.001-07:00

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

2009-10-13T18:48:00.002-07:00

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

2009-10-12T19:08:00.002-07:00

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

2009-10-11T18:47:00.000-07:00

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

2009-10-09T16:17:00.000-07:00

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

2009-10-08T19:08:00.000-07:00

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

2009-10-07T18:42:00.000-07:00

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

2009-10-06T18:46:00.000-07:00

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

2009-10-05T18:46:00.000-07:00

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

2009-10-04T20:22:00.000-07:00

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

2009-10-04T17:22:00.000-07:00

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

2009-10-01T19:05:00.000-07:00

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

Fat Loss Project-Day 18

2009-09-30T19:23:00.000-07:00

Not much difference in the resting times, although I'm usually a day behind with the changes because of the time zone difference. I had to incease the weight for my pull-downs because I just wasn't feeling it.

0600 - CARDIO:
T/M: 5.5min @5km; 2min @8km; 2min @5km; 2min @8km; 2min @5km; 2min @8km; 2min @5km; 2min @8km; 2min @5km I got carried away by the river, so an extra 1/2min :)
EXERCISES:
Get-Ups: 2kg x 14 x 14 x 14
Floor push-ups:
Toe: bw x 6 x 6 x 6
Knees: bw x 8 x 8 x 8
Burpees: 2.5kg x 12 x 12 x 12 I have to rest 1/2 way in order to get this many
Lunges: 2.5kg x 14 x 14 x 14 Didn't get the instructions in time to know to add
Rotations: 15lbs x 14 x 14 x 14
Pull Downs: 40lbs x 14 x 14 x 14
Stretches

Nutrition:
06-0700 - H2O, 1L
0730 - Small orange
0745 - Omelette: Spinach (1c), Eggs, mixed peppers (1/2c), straw mushrooms, onion
0900 - Herb Tea
1000 - H2O, 350cc
1030 - Smoothie - Coconut water, coconut flesh (1/4c), Almonds (1/4c), banana
1100 - H2O, 200cc
1200 - H2O, 350cc
1315 - Mexican salad, grilled fish
1430 - H2O, 240cc
1530 - H2O, 200cc
1630 - H2O, 200cc
1700 - Almonds (1 Tbsp)
1800 - Garbanzo beans, EVO
1930 - Chinese cabbage, tomatoe, cuke, pickle, onion, Salmon steak
2030 - H2O, 400cc

Fat Loss Project-Day17

2009-09-29T18:48:00.000-07:00

0600 - Cardio:
Eliptical: 5min @19, 2min @26; 2min @18; 2min @27; 2min @18; 2min @28; 2min @18-19; 2min @26-28; 2min @18
Exercises:
Get-Ups: 2.5kg x 14 x 14 x 14
Floor Push-Ups: bw x 6 x 8 x 10
No jump Burpees: 2.5kg x 8 x 6 x 8 (These were really hard, today)
Walking Lunges: 2.5kg x 14 x 14 x 14
Rotations: 15lbs x 14 x 14 x 14
Pull-Downs: 15lbs x 14 x 14 x 14
Stretches

Nutrition:
06-0700 - H2O, 700cc
0745 - Oat Mix,Apple, Almonds (2Tbsp)
0800 - Herb Tea, H2O, 300cc
1000 - Black Ginger Tea
1030 - Yogurt, raspberries
1100 - H2O, 350cc
1200 - H2O, 350cc
1245 - Ripe Papaya
1315 - Chinese cabbage, Dakon radish, Cuke, Tomatoe, Onion, mushrooms, EVO/Lime, Chicken Breast
(could only eat 1/2)
1600 - Almonds (2Tbsp)
1630 - H2O, 240cc
1730 - Pear
1915 - Grilled fish, Green beans w/smoked paprika (2c), Eggplant & Tomatoes w/Italian seasoning (2c)
2030 - H2O, 600cc

Fat Loss Project-Day 16

2009-09-28T18:49:00.000-07:00

I didn't get the posting last night, so just anticipated any changes to the workout . . . Glutes are really tight, today . . .

0600 - Cardio
Treadmill: 5min @5.7; 2min @8; 2min @5; 2min @8; 2min @5; 2min @8; 2min @5; 2min @8; 2min @5
Exercises:
Get ups: 2kg x 13 x 13 x 13 Yes, I am getting up!
Floor Push-ups: bw x 6 x 7 x 8
No jump Burpees: 2.5kg x 8 x 10 x 12 Had trouble with these today, dizzy, so rest 1/2 way
Walking Lunges: 2.5kg x 13 x 13 x 13 Guess 1 of my legs is going to look better than the other
Rotations: 15lb x 13 x 13 x 13
Pull-Downs: 30lb x 13 x 13 x 13
Stretches
Nutrition:
06-0700 - H2O, 1L
0740 - 1/2 Smoothie: Almonds (1/2c), Spinach (1c), Papaya (1/2c), Raspberries (1/2c), Oats Mix (1/2c), Banana, Water (forgot flax oil, but oats mix has flax seeds)
0945 - Black Ginger Tea
1015 - H2O, 350cc
1030 - 1/2 Smoothie
1245 - Yogurt (4Tbsp), Pear (forgot to put it in smoothie :)
1315 - Tuna salad, Chinese cabbage, capsiums, pickle, onion, black beans (1/4c)
1400 - H2O, 400cc
1600 - H2O, 600cc
1700 - Crrot, Broccoli, Cauliflower, 1/2 chicken breast
1930 - Salmon steak, mushrooms, onion, Chinese cabbage, snow peas, tomatoe, EVO/lime
2100 - H2O, 500cc

Fat Loss Project - Day 15

2009-09-27T21:38:00.000-07:00

Well, I couldn't find my resistance bands, and I think I might have left them in USA. And, I couldn't finish watching the end of the video because the Internet went down last night. Anyway, I improvised and did my workout this morning.

0600 - CARDIO
Eliptical: 5min @18; 2min @26; 2min @17; 2min @27; 2min @18; 2min @28; 2min @18; 2min @29; 2min @19
Exercises:
Get-ups: 1kg x 12 x 12 x 12 Good idea putting these first, easier that way!
Floor push-ups: bw X6 x 6 x 6 Couldn't get all the way down to the floor, about 1/2 way
Xjump Burpees: 2.5kg x 12 x 12 x 12
Walk Lunges: 2.5kg x 12 x 12 x 12
Rotation: 15lbs x 12 x 12 x 12 Did this on the weight stack instead of band
Pull Downs: 30lbs x 12 x 12 x 12 Used weight stack instead of band
stretches
Nutrition:
06-0700 - H2O, 1L
0730 - ripe Papaya; Omelet, 1-1/2c Spinach, green onion, straw mushrooms (no capsiums)
1045 - Smoothie: Coconut water; 1/4c coconut flesh; 1/2 banana; 1/4c Almonds
1130 - H2O, 350cc
1200 - Black Ginger Tea
1300 - Ripe Papaya
1330 - Mexican salad, chicken breast
1530 - H2O, 240cc
1700 - Garbanzo beans (1/2c), Cilantro, EVO
1900 - H2O, 300cc
1930 - Salmon steak, lettuce, tomatoe, cuke, celery top, EVO/lime

Fat Loss Project-Day 14

2009-09-27T06:17:00.000-07:00

Up early, had to travel out of the country, today. Packed my food, so was able to eat according to the program and schedule, but NO TIME for fun cardio :( Thought I would be able to go for a swim upon returning, but am very tired and decided that eating dinner would be more of a priority . . .

Nutrition:
0730 - 1/2 Smoothie added 1c spinach
0830 - Hot water with lemon
1030 - 1/2 Smoothie
1230 - Tuna salad per receipe, Asian pear
1530 - Vegies with 1/2 chicken breast
1930 - Salmon steak, straw mushrooms, green capsium, snow peas, cuke
H2O, 2L

New Grandson

2009-09-26T06:51:00.000-07:00

New Grandson:

Sean Javier
Born 0300, 25 September, 2009
Seattle, WA, USA
WT: 7.14 lbs.

Fat Loss Project-Day 13

2009-09-25T21:39:00.000-07:00

Well, it's Saturday! I still woke up early, but didn't have to go sweat at the gym.

Nutrition:

0630 - Oat Mix (1cup); Apple; Almonds; Herb Tea

0730 - H2O, 600cc

1000 - Yogurt (1/2c), Raspberries (1/2cup)
1200 - Ripe Papaya
1300 - Salad with chicken breast
1615 - Asian Pear, Peanuts
1700 - H2O, 600cc
1845 - Salad: lettuce, cuke, onion, carrot, olives, snow peas, EVO, chicken breast
2030 - H2O, 400cc
2100 - H2O, 400cc

Fat Loss Project-Day 12

2009-09-24T19:25:00.002-07:00

Well, the day we are allowed to weigh ourselves and I am up 0.4kg! I'm doing the workouts and have not deviated from the program except one day eating less! No skipping snacks, no eating "forbidden" foods! So, I don't know what's up???
From the day we started, I am only down 0.5kg! I will measure when I go home.

Felt a little more energetic, today, but that was quickly squashed as I did my workout.
Exercise:
0600 - Cardio: Eliptical: 5min @18; 2min @29; 2min @18; 2min @28; 2min @17; 2min @29; 2min @18 I anticipated a change in the low intensity timing, but you didn't change it.
Exercises:
Squats: 2.5kg x 17 x 17 x 17
Step-Up: 2.5kg x 17 x 17 x 17
Push-Up: bw x 17 x 17 x 17 I tried "real" push-ups on the floor but cannot get 1 rep!
Burpees: 2.5kg x 10 x 10 x 10 Still cannot get these in proper form. I'm dizzy when I stand up and today, felt a little nauseous. I do not have B/P issues.
Bench Dips: bw x 17 x 17 x 17
Get-Ups: 2kg x 10 x 10 x 10
Stretches

Nutrition:
06-0700 - H2O, 1L
0730 - Smoothie: Water, Almonds (1/2c), Oat Mix (1/2c), Rasperries (1c), banana, spinach (1c), yogurt (4Tbsp) Forgot flax seed oil :(
0930 - Black Ginger Tea
1030 - 1/2 Smoothie
1100 - H2O, 350cc
1200 - H2O, 350cc
1300 - Asian pear
1330 - Tuna, red/green/banana peppers (1/4c), onion, dill, olives(3), black beans (1/4c), lettuce
1600 - Broccolli, cauliflower, carrot, dakon, 1/2 chicken breast
1700 - H2O, 600cc
1900 - Salad, vegies, tomatoe, EVO/Lime, 1/2 chicken breast
1930 - H2O, 600cc

Fat Loss Project-Day 11

2009-09-23T20:20:00.000-07:00

Better today, not so stiff.

0605 - Cardio
Treadmill: 5.5min @5km; 2min @7km; 2.25min @5km; 2min @7km; 2.25min @5km; 2min @7km; 2.25min @7km.
Exercises:
Squat: 2.5kg x 16 x 16 x 16
Step-Up: 2.5kg x 16 x 16 x 16
Push-up: bw x 16 x 16 x 16
Burpees: 2.5kg x 12 x 12 x 12
Bench Dips: bw x 16 x 16 x 16
Get-ups: 2kg x 10 x 10 x 10 Yahoo! I'm getting up!

Stretches

Nutrition:
06-0700 - H2O, 600cc
0800 - Herb Tea, Oats Mix - Apple - Cinnamon - Almonds
1045 - Yogurt (1/2c), Fz Raspberries (1/2c)
1130 - H2O, 350cc
1300 - jackfruit
1400 - Salad: lettuce (2c), carrot, banana pepper, tomatoe, snow peas, celery tops, olives, EVO/lime; Chicken breast
1500 - H2O, 240cc
1700 - Asian pear, peanuts (2Tbsp); H2O, 300cc
1930 - Salad (2c), + cuke, tomatoe, green beans, Pork Loin
2000 - H2O, 300cc

Pictures from Fun Cardio Sunday, 20 September

2009-09-22T21:10:00.000-07:00

Fat Loss Project-Day 10

2009-09-22T19:10:00.000-07:00

Well, it was difficult getting up and out to exercise early. I didn't get my Day 10 instructions, so not quite with the program, today, but close enough . . .

0600 - Cardio
Treadmill: 5min @5km; 2min @7km; 2.5min @5km; 2min @7km; 3min @5km; 2min @7km; 2.5min @5km I got distracted by the river, again, so one low interval was too long, but as I found out later this morning, all of the low intervals were too long, oh well.

Strength Training:
Squats: 2.5kg x 16 x 16 x 16
Step-Up: 2.5kg x 16 x 16 x 16
Push-up, straight: bw x 16 x 16 x 16
Burpee: 2.5kg x 12 x 12 x 12 Form not good with these!
Bench Dips, st: bw x 16 x 16 x 16
Get-Ups: 2kg x 8 x 8 x 10 Getting up and getting there!
Stretches

Nutrition:
0545 - H2O, 700cc
6-0700 - H2O, 1L
0730 - Smoothie: H2O(2c), JackFruit(3 pc), Raspberries(1c), Banana, Oats mix(1/2c), Spinach(2c), Almonds(1/2c), Yogurt(4Tbsp), Flax Oil (1Tbsp) - drink 1/2
0945 - Herb Tea
1000 - H2O, 350cc
1030 - 1/2 smoothie
1200 - H2O, 350cc
1315 - Tuna salad, red/grn/banana peppers, dill, green olives (3), black beans (1/4c), lime
(could only eat 1/2, most days I just stuff all of the food in, but could not, today)
1430 - H2O, 300cc
1600 - 1/2 lunch with broccoli, cauliflower, carrot; H2O, 300cc
1900 - H2O, 400cc
1930 - Salad - lettuce, snow peas, cuke, onion, pepper, tomatoe, EVO/lime, grilled fish
20:30- H2O, 1L

Fat Loss Project-Day 9

2009-09-21T18:56:00.000-07:00

Still tired from the weekend, and did my exercise late in the day, yesterday, so slept in again.
Felt very emotional, yesterday. I didn't really have a reason except a very busy weekend and not much sleep.
0645 - Stretches

0715 - H2O, 900cc
0730 - Oatmeal (1c), Apple, Cinnamon, Almonds (1Tbsp)
0800 - Herb Tea
0930 - 2O, 250cc, Herb Tea
1115 - Yogurt (1/2c), Melon (1/2c) Couldn't stop on time for snack @work.
1200 - Herb Tea, H2O, 350cc
1300 - Jackfruit
1345 - Salad (4c): lettuce, chinese cabbage, banana pepper, cuke, onion, mushrooms, snow peas, tomatoe, EVO/lime, Chicken breast
1430 - H2O, 350cc
16-17:00 - H2O, 1L
17:00 - Asian Pear, Pecans (2Tbsp)
19:30 - Salad (2c), Pork Loin, Eggplant (2c)
20:30 - H2O, 1L

Fitness:
16:00 - Eliptical: 5min @18; 2min @25; 2.5min @18; 2min @26; 2.5min @17; 2min @26; 2.5min @18
Exercises:
Squats: 2.5kg x 15 x 15 x 15
Step-ups: 2.5kg x 15 x 15 x 15
PushUps-bench bw x 15 x 15 x 15
Burpees: 2.5kg x 11 x 11 x 11 Still not good form on these!
Bench Dips: bw x 15 x 15 x 15
Get-ups: 2kg x 6 x 6 x 6 Back to not being able to Get UP!
Stretches
Felt really exhausted after exercising! Don't even want to eat, just want to go to bed!

Fat Loss Project-Day 8

2009-09-20T19:55:00.001-07:00

Sunday, 21 September, 2009
Well, I arrived home late last night and was upset to find that protein powder was on the list because I thought we were only using nonprocessed whole foods and I have tried to get protein powder here before, but could only find very expensive kind with sugar in it!
I also have not been able to find any berries! I love to eat them, but they are just not available here. I was in Thailand last week and tried to buy them, but they had run out! So, I am frustrated that I cannot follow the nutrition portion of the program exactly.
Here is what I have eaten so far this morning:
Smoothie:
0730 - 1-1/4 water, 1c frozen peaches, 1/2c oats, 4 Tbsp Yogurt, 1 Tbsp Flax Seed Oil, 3 pc jackfruit, 28 almonds
Herb tea

I only have the almonds and flax seed oil because I bring them over with me when I visit USA. I know that I'm probably the only one on the program with limited supplies of products, but I would like to know what to substitute when something cannot be found. So, how does this morning's "meal" look?

Thanks for reading my ranting!
I'm at the end of my day, now, but still don't know if what I ate was acceptable or not???
Here's the remainder . . .

. . . Continued . . .
0800 - Herb Tea
1000 - H2O, 350cc
1030 - 1/2 Smoothie
1200 - H2O, 240cc
1315 - Apple
1400 - Tuna (1can), Red/Green Capsiums (1/4c), Banana Pepper (1/4), Onion (1/4c), Dill pickle (1), Black Beans (1/4c), Lettuce (1c), Spicy mustard (1tsp), Lime
1700 - Carrots-Broccoli-Cauliflower-Celery Tops (2c), Pork Loin, EVO/Lime
1800-1900 - H2O, 1-1/2L
2000 - Lettuce (2c), Vegies (1c), EVO/Lime, Smoked Fish
2130 - H2O, 1L
Exercise:
0630 - Stretches

1800 - Treadmill: Warm-up 5min @5km; 2min @7km; 2.5min @5km; 2min @7; 2.5 @5km; 2min @7km; 2.5min @5km
Exercises:
Shoulder Squat: 2kg x 12 x 12 x 12
Step-Ups: 2kg x 12 x 12 x 12
Push-up, bench: bw x 15 x 15 x 15 (could only do 1 on the floor, so stick with these)
Dumbell Burpees: 2kg x 10 x 12 x 12 (still not fast with these)
Bench Dips, straight legs: bw x 12 x 12 x 12
Get-Ups, wt: 2kg x 6 x 6 x 6 (still struggle with get-ups, left knee hurts)
Had to rest more than 90 seconds between sets.
Stretches

Fat Loss Project-Day 7

2009-09-20T08:44:00.001-07:00

Fitness:

I hiked through 4 rice fields, crossing the river in between. Probably about 1 hour total time.

Nutrition:
0730 - Herb tea
0830 - Oatmeal (1/2c), Apple (1), H20
1000 - Yogurt (1/2c)
1200 - Guava, H2O, 1 L
1330 - Chicken breast, Cucumber
1600 - Papaya salad, Dakon radish (1/2), Chinese cabbage (2c)
1700 - H2O, 1L - Almonds (2tbsp)
1900 - Smoked fish
2130 - H2O, 1L

Again, this was another day of road travel. I had my food with me, but the timing was a bit off and I had other people with me, so was not exact.

Fat Loss Project-Day 6

2009-09-20T08:24:00.000-07:00

Today was quite challenging because I am travelling. I couldn't get my food in the correct times or quantities. I had to pack food to take with me!
I was quite thankful to not have to exercise!

Nutrition:
0730 - H2O, 400cc
0845 - Oatmeal (1c), Apple (1), Almonds (1tbsp), Herb tea, Dragon fruit (1/4c)
1230 - Pomello (1/2)
1300 - Yogurt (1/2c), Apple (1)
1330 - Fish (7-1inch), Greens, Papaya salad (1/4c), H2O, 500cc
1500 - Chicken breast, Chinese Cabbage (3cups)
1700 - Peanuts (2tbsp), Guava (1)
1900 - Pork Loin, grilled, Cucumber (1), Tomatoe (1)
2000 - H2O, 1 L

Fat Loss Project - Day 5

2009-09-17T22:01:00.000-07:00

Well, I thought today was going to be not so good because I wiped out on my motorbike, yesterday - it was raining and the truck in front of me stopped suddenly, but I was able to walk away without injury. But, I woke up at 0330 and blogged and went to work out.

0600 - Elipitical: 5 min @18; 2 min @26-28; 2.45 min @18-19; 2 min @26-28; 2.45 min @18-19
Exercises:
Prisoner Squats: bw x 15 x 15 x 15
Bench Step-ups: bw x 15 x 15 x 15
Push-Up-bench: bw x 15 x 15 x 15
Burpee w/jump: bw x 10 x 10 x 8
Bench Dips: bw x 15 x 15 x 15
Get-ups: bw x 10 x 10 x 12 YES, I actually got up all those times!
Stretching

Nutrition:
0400 - H2O, 1L
0600-0700 - H20, 1L
0715 - Coconut Water
0730 - Oatmeal (1c), Apple (1), Almonds (2tbsp), Cinnamon
0800 - Herb Tea
0900 - H2O, 350cc
1030 - Yogurt (1/2c), Melon (1/2c)
1130 - Herb Tea
1200 - H2O, 350cc

I'm publishing this now, because I will leave out of town after I leave work. Will continue as possible . . .

1330 - Salad (like Thurs), Chicken breast
1400 -H2O, 600cc
1600 - Pomello (1/2), Peanuts (2tbsp)
1900 - Salad - Chicken breast - broccoli
2000 - H2O, 120cc

Fat Loss Project, Day 4

2009-09-16T20:17:00.001-07:00

Well, I cannot believe it's Day 4, already! I had a tough time getting out of bed, today.

I'm still not too fast with those Burpees and Get-ups, but I'm at least doing them.

0605 - Eliptical: 5.5min @18 (I was distracted by the river and not looking at my time), 2min @26-28, 2.45 min @19-20, 2 min @26-28, 2.45 min @19-20

Exercises:

Prisoner Squats: bw x 13 x 13 x 13

Bench Step-ups: bw x 13 x 13 x 13

Push-up, bench: bw x 13 x 13 x 13

Burpees w/jump: bw x 10 x 10 x 10

Bench Dips: bw x 13 x 13 x 13

Get-Ups: bw x 10 x 10 x 10

I did some stretches again, today, because on Day 2 they seemed to help ease the soreness.

The fact that these exercises cause soreness, it still mystifying!

Nutrition:

0530-0700 - H2O, 1 Liter
0715 - Coconut Water
0730 - Apple (1), Oatmeal (1c), Almonds (2tbsp), cinnamon
0800 - Herb tea
0930 - H2O, 350cc, Herb tea
1030 - Melon (1/2c), Yogurt (1/2c)
1200 - HwO, 350cc - Herb tea
1300 - Guava fruit
1330 - Lettuce (2c), Cuke (1/2), Tomatoe (1), Dakon (1/4), Asian Herbs (1/2c), Banana Peper (1/4), Onion (1/4), Celery greens, Tuna (1/2can), Flax Oil/Lime
1600 - Guava, Peanuts (2tbsp)
1900 - Chicken breast (2), Pumpkin Squash (1/4c), Salad (2c), EVO/lime, Broccoli
(This was my first attempt at eating out and I'm not sure what they cooked the chicken in, but it was either roasted or grilled. Big problem here with MSG and I was very thirsty afterward)
2100 - H2O, 1 L

FLP-Day 3

2009-09-15T18:58:00.000-07:00

Well, the headache has subsided somewhat, but I had to take Ibuprofen before going to bed.

It was pouring rain this morning, but I pushed out to exercise . . . Still cannot get those burpees and get-ups . . . I'll keep trying . . .

0615 Cardio:

Elipitical: 5min @20.5; 2min @27-28; 2.45min @19-20; 2min @28.7; 2.45min @19-20; 0.5min @28 (extra bonus, the 15 sec less was throwing me off)

Exercises:

Prisoner Squats, bw x 12 x 12 x 12

Bench Step-Ups, bw x 12 x 12 x 12

Push-ups-bench, bw x 12 x 12 x 12

Burpee w/jump, bw x 6 x 6 x 6 (These are still a big issue for me, cannot do them fast and this morning was dizzy after only 6 reps)

Bench Dips, bw x 12 x 12 x 12

Get-ups, bw x 7 x 6 x 6 (left knee was painful upon the 7th, so I stuck with 6)

Nutrition:

0545-0700 - H20, 900cc

0715 - Coconut water (I know this is not on the list, but it helps me recover when overheated)

0730 - Apple (1), Oatmeal (1c), Almonds (1tbsp), cinnamon, Herb tea

0930 - H2O, 350cc

1030 - Yogurt Plain (1/2c), Melon (1/2c)

1100 - H2O, 350cc

1130 - Herb tea

1200 - H2O, 350cc

1300 - Pomello (1/2)

1330 - Lettuce (2c), Cuke (1/2), Dakon radish (1/2), Asian Herbs (1c), Tomatoe (1), Bannana Pepper (1/2), Celery greens, Tuna (1/2 can), Lemon, Flaxseed Oil

1500 - H2O, 120cc

1630 - Apple (1), Peanuts (2oz), H2o, 120cc

1900 - Pork loin, onion, garlic, Bitter Gord (1c), Small Spinach (1c), leftover salad (1/2c), EVO/lemon

2000 - H2O, 900cc

FLP-Day 2

2009-09-15T05:13:00.000-07:00

I have had a raging headache ALL DAY! Awful!

15 September, 2009 . . . Day 2

0600- Eliptical: 5min @20.5; 2min @25-28; 3min @20.5; 2min @25; 3min @20.5
Exercises:
Prisoner Squats: bw x 11 x 11 x 11
Bench Step-Ups: bw x 11 x 11 x 11
Push-Ups,bench: bw x 11 x11 x 11
Burees w/jump: bw x 11 x 11 x 5 I don't go very fast with these . . . difficult!
Bench Dips: bw x 11 x 11 x 11
Get-ups: bw x 11 x 11 x 1 My get-up went, only 2 sets
I did some stretching while I was laid out, trying to get-up . . .

Nutrition:
0530-0630 H2O, 700cc
0730 - Apple (1), Oatmeal (1cup), Almonds (1 tbsp), cinnamon, Herb tea
0900 - Herb tea, H2O, 350cc
1030 - Yogurt (plain-1/2 cup), Melon (1/2 cup), Herb tea, H2O (350cc)
1315 - Lettuce (2 cups), Cucumber (1/2), Tomatoe (1), Carrot (1/2), Chicken breast (1), Pomello (1/2), Bananna pepper (1/2), EVO-Lemon
1700 - Coconut water, peanuts (2oz)
1800 - Grilled Fish (1/2), Lettuce (1c), Asian herbs (1cup), Cucumber (1/2), Tomatoe (1), Carrot (1/2), Banana pepper (1/2), EVO/Lemon, Bitter melon (1/2cup)
1930 - H2O, 950cc

FatLossProject-Day1

2009-09-14T05:03:00.000-07:00

Monday, 14 September, 2009
0600 - Cardio - Eliptical: 5min @20.5 - 1.5 min @3-31 - 3 min @20.5 - 1.5 min @ 30 - 3 min @ 20.5
I just couldn't get that last 1/2 min with the high interval!
Strength Training -
Prisoner Squats bwx10
Bench Step Ups bwx10
Push-Ups-bench bwx10
Burpees w/jump bwx10
Bench dips bwx10
Get-Ups bwx10
I was sweating profusely and feeling exhausted after the first set, so couldn't complete it. Not to mention humiliated with those Get-ups! (I've fallen down and I can't get up!)

NUTRITION
0530-0630 - H2O, 750cc
0730 - Apple (1) - Oatmeal (1cup) - Almonds (1tbsp)
0800 - Herbal Tea
0900 - H2O, 350cc
1030 - Yogurt (1/2cup) sorry, it was Vanilla, bought it quickly this morning
Melon (1/2cup) - Herb Tea
1200 - H2O, 350cc
1315 - Lettuce (3cups) - Cucumber (1) - Tomatoes (2) - Carrot (1/2) - Chicken Breast (1) - EVO (1tbsp) - Lime - Banna Pepper (1/2)
1700 - Apple (1) - Almonds (2oz) No natural nut butters available (I was napping @1530)
1730 - H2O, 950cc
1930 - Letuce (2cups) - Mustard greens (1/2cup) - Carrot (1/2) - Banna Pepper (1/2) -
EVO (1tbsp) - Lime

I will probably drink more water before retiring for the night.

FLP-Day 1

2009-09-13T20:35:00.000-07:00

Well, I looked at the Strength Training Program for the day, and thought, how easy! After the cardio, I was only able to get through one set of the exercises. But, I will try to go again this evening and whip them out!

I came back home and starting preparing my breakfast. I'm thinking that I only eat 1/4 cup of oatmeal and Rylan wants me to eat a whole cup! So, I compromised and made 3/4 cup. Well, that's when I figured that he means 1 cup of cooked oatmeal, not a cup of raw.

Then, I went to eat my 10:30 snack (yes, I'm 11 hours ahead of most of you) and my yogurt was Vanilla, NOT plain. I had a choice, eat it or eat only the fruit . . . so, I ate it.

I hope the rest of the day doesn't go on like this!

2009-09-08T21:37:00.000-07:00

Oh, yeah. Forgot to put this link so you can find out more about the project!

http://www.gosleeveless.com

So, go ahead . . . check it out!

Here I go . . .

2009-09-08T21:21:00.000-07:00

Well, I'm about to embark on a fat loss project that is guaranteed to WORK! That means that I will lose weight, inches, look and feel better.

So, please wish me well. It all begins on Monday, September 14, 2009.

Be patient with me because I have never blogged!

Cheers!