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