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

Fat Loss Project-Day 18

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

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

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