FLP II - Friday - Day 33

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

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

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

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

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

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

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