Fat Loss Project Day 17

The meals are second nature now. I don't even really think about eating anymore. I'm feeling pretty energetic.

Came straight home after work tonight and did my workout. Tried to really push myself tonight.

Nutrition -

Breakfast - 7am
1 cup hot oats with 1/4 cup almond milk and stevia
1 T. ground flaxseed
8 almonds
1 apple sliced

AM Snack - 11am
1/2 cup cottage cheese
1/2 frozen berries

Lunch - 1pm
2 cups salad with tomato, cucumbers
1 chicken breast grilled

PM Snack - 4pm
1 apple sliced
1 T. almond butter

Dinner - 8pm
2 cups salad
1 cup tomatoes, cabbage, carrots, cauliflower
1 chicken breast grilled

Night snack - none

Water intake - 3L+

Exercise - 6:10pm

Cardio -
5 min warmup
2 min run @85-90% intensity/2 min. walk x 4

Strength -

Get-ups 15x3 with 5lbs
Push-ups - full on the floor 10x2, 14x1
Burpees with jump - 12x3 with 10 lbs
Walking lunges - 18x3
Standing Band Rotations - 1x15, 2x20 @ 20lbs resistance - Bowflex Revolution
Band Pull downs - 2x15, 1x20 @ 20lbs resistance - Bowflex Revolution

Fat Loss Project Day 16

Good day today. We are trying to get to bed earlier the past couple nights. Being night owls, we typically only get 6-7 hours of sleep each night.

I seem to be getting hungry before snack and meal time.

Nutrition -

Breakfast - 6:50pm
1/2 smoothie per Coach's recipe

AM Snack - 9:50am
2nd 1/2 smoothie

Lunch - 12:30pm
Tuna salad per Coach's recipe - this is such a good salad

PM snack - 3:40pm
5-6 carrots
4 slices deli turkey

2nd PM snack - 6:15pm - was hungry again and needed to eat before workout
5-6 carrots
1 cup popcorn

Dinner - 8:20pm
6oz steak
1 cup steamed veggies - zucchini, carrots, broccoli, mushrooms
1 tomato sliced

Water intake - 3L+

Exercise - 6:55pm

Cardio - treadmill
5 min warmup
2 min run @ 6-6.4mph @ 85% intensity/walk @ 3.5-4 mph x 4

Strength -
Get ups - 16x3
Pushups on knees - 16x3
Burpees with 6lbs - 11x3
Walking Lunges - 16x3
Standing Band rotations - 11x3 @ 15lbs on Bowflex
Band Pull Downs - 11x3 @ 15lbs on Bowflex

Fat Loss Project Day 15

Great day today! After work, our crew did trash clean-up on our adopted street. That took about an hour and then came home to workout. I'm loving the walking lunges. They are one of my favorite exercises. I am able to incorporate our Bowflex Revolution into some of this weeks exercises - standing band rotations and band pull-downs.

Nutrition -

Breakfast - 6:50am
Omelette made per Coach Rylan's recipe
1/2 apple

AM Snack - 9:45am
Quick shake per Coach's recipe

Lunch - 12:30pm
Mexican Salad with chicken per Coach's recipe (thank goodness I pre-made this because I wouldn't have had time to make it on my lunch break)

PM snack - 3:45pm
1 cup edamame with 1/2T olive oil and sea salt

Dinner - 8:30pm
Salmon burger per Coach's recipe (pretty good stuff!)
2 cups salad with tomatoes, cucumbers, carrots

Snack - 9:45pm
1 cup popcorn

Exercise -

Cardio - 7pm
warmup - 5min walking at 3.5 - 4mph
run 2min @ 85% intensity /walk 2 min x4

Strength
Get ups with 3lbs 15 reps x3
Pushups - 15 reps x 3 (all on floor, 1/2 on knees)
Burpees - 10 reps x3 with 6lbs
Walking lunges - 12 reps x 3
Standing Band Rotations - 10 reps x 3 each side (15lbs resistance on Bowflex)
Band Pull-downs - 10 reps x 3 (15lbs resistance on Bowflex)

60 seconds rest between sets

Water intake - 3L+

Fat Loss Project Day 14

Did my cardio today doing hours of housework - mowing the lawn, vacuuming, grocery shopping, laundry. Does that count? Not the funnest but it had to be done and it kept me active. It was a beautiful day here in Central Oregon.

Chopped up all the ingredients for my omelette tomorrow morning and made my mexican salad ahead of time.

Slept in until 10am AGAIN!

Nutrition -

Breakfast - 10:30am
1/2 Smoothie per Coach's recipe (I love this smoothie!)

AM Snack - 1pm
2nd 1/2 of smoothie

Lunch - 3pm
Tuna salad per Coach's recipe
no fruit, too full

PM Snack - 7pm
4 slices deli turkey
6 baby carrots

Dinner - 9pm
6oz fresh salmon grilled
2 cups salad with sliced tomato, cucumber, carrots

Evening Snack - none

Water intake - 3L+

Fat Loss Project Day 13

Spent today catching up on chores that have been put aside during the week.

Slept in until 10am this morning. Wow! Did that feel good!

Breakfast - 10:30am
1 cup hot oats with 1/3 cup almond milk and stevia
8 almonds
1/2 apple

Snack - 1:40pm
1/2 cup cottage cheese
1/2 cup frozen berries

Dinner - 6:00pm
2 cups salad
1 cup tomatoes, cauliflower, carrots and cabbage
1 chicken breast grilled

Snack - 8:50pm
2 oz almonds

Exercise - make up of Day 12

Cardio -
Warmup - 5min
Run 2 min/ walk 2:15 min x3

Strength -
Squats - 14x3 with 6lbs extra
Step ups - 14x3 with 6lbs extra
pushups - on knees 14x3
burpees - 14x3 with 6lbs extra
Bench dips - 14x3
Get ups - 14x3 with 3 lbs extra

Water intake - 2L+

Fat Loss Project Day 12

Took some measurements this evening - I've lost 1-1/4" off my hips and 3/4" off my waist! Woo Hoo!

I was sore working out tonight and my stomach muscles were sore and fatigued all day. The last set of exercises were tough to squeeze out. I wore a heart monitor during work out tonight to see were I was, which was at 85% intensity (about 155bpm) during running and at least half of the strength exercises.

Nutrition -

Breakfast - 6:50am
Smoothie made with Coach's recipe - 1/2

AM Snack - 10:15am
1/2 smoothie

Lunch - 12:30pm
tuna salad made per coach's directions - I love this salad!

PM Snack - 5:30pm (forgot to take my snack to work)
4 slices turkey deli meat
1 cup fresh veggies - broccoli, cauliflower, carrots

Dinner - 8:45pm (not really hungry but made myself eat)
1 chicken breast
2 cups veggies - tomatoes, carrots, red cabbage

Evening snack - none

Exercise - 7:20pm (Day 11's workout) (Making up today's workout on Saturday) ;o(

Cardio -
warmup - 5min
2 min run @ 85% intensity x 3
2:15 min walk x 3

Strength - with 6lbs added weight
Squats - 13 x 3
Step ups - 13x3
Push ups - 13x3
Burpees - 13x3
Bench Dips - 13x3
Get ups - 13x3

Water intake - 3L+

Fat Loss Project Day 11

Great day today. Weighed this morning - down 5lbs. Gave me a huge boost to put out all I have in the exercise. The nutrition plan seems to be second nature now.

Nutrition -

Breakfast - 6:50am
1 cup hot oats with cinammon and stevia
1 T. flaxseed
1/2 apple
8 almonds

AM Snack - 10:30
1/2 cup cottage cheese
1/2 cup frozen berries

Lunch - 1pm
2 cups salad
1 cup cucumbers and cauliflower
1 chicken breast
1 apple

PM Snack - 3:30pm (forgot my apple and almond butter so substituted with what I had at work)
1/2 cup cottage cheese
1/2 cup frozen berries

Dinner - 8:45pm
6oz prawns
2 cups steamed veggies - asparagus, carrots, zucchini, broccoli
2 cups salad with cucumber and tomato

Evening Snack - none

Cardio - 7:15pm - Day 10's schedule
5 min warm up - treadmill 3.7-3.9 mph
2 min run @ 6mph x3
2:15 walk @ 3.7 - 4 mph x3

Strength - with 3lbs

Shoulder Squats - 12x3
Step-ups - 12x3
Push-ups (on knees) 12x3
Burpees 12x3
Bench Dips 12x3
Get ups 12x3

Water intake - 3+L
2 cups green tea

Fat Loss Project Day 10

I felt good today. A pair of pants that were too tight to wear 3 weeks ago slipped on with ease this morning. That gave me a much needed boost and made working out this evening so much easier. I did Day 9's workout. Still one day behind until Saturday.

Nutrition -

Breakfast - 5:50am
1/2 Coach's smoothie recipe - tasted sooooo good!

AM Snack - 10:15am
1/2 Coach's smoothie

Lunch - 12:30pm
Tuna Salad per coach's recipe - I'm not a green and red pepper eater but mixed into this salad with the pickles and beans, I think it's one of my favorites now.
1 apple

PM Snack - 3:30pm
1 cup veggies - carrots, broccoli and cauliflower
4 slices turkey deli meat

Dinner - 8pm
6oz grilled salmon
2 cups salad
1 cup tomato and cucumber
1 T. flaxseed oil and apple cider vinegar

Evening Snack - none

Cardio - 6:45pm
warm up - treadmill - 5 min
2 min high intensity - run 6 mph x 3
2:30 min low intensity - walk 4 mph x3

Strength - 3lb added weight
Shoulder Squat 11x3
Step-ups 11x3
Push-ups 11x3
Burpees 11x3
Bendch Dips 11x3
Get ups 11x3

Water intake 3+L

Fat Loss Project Day 9

Had a great day. No cravings. Put on a favorite pair of shorts tonight that are typically tight and they were LOOSE!! I'm waiting to weigh until Sunday morning.

I made up Day 8's workout tonight since I missed last night. I will be 24 hours behind all week until I work out on Saturday to catch up.

The eating plan is going great. I'm looking forward to a smoothie for breakfast in the morning.

Nutrition -

Breakfast - 6:50am
1 cup of oats with cinnamon and stevia
8 almonds
1/2 apple
1 T. flaxseed

AM snack - 10:30am
1/2 cup cottage cheese
1/2 fresh raspberries

Lunch - 1pm
2 cups salad
1 cup cucumbers, tomatoes, broccoli, cauliflower
1 grilled chicken breast
dressing - flaxseed oil and apple cider vinegar
1/2 cup fresh raspberries

PM Snack - 4pm
1 apple
1 T. almond butter

Dinner - 7:30pm
2 cups salad with dressing
2 cups steamed asparagus, zucchini, carrots
6oz grilled prawns

Evening Snack - none

Cardio - 6:15pm

Warmup - Treadmill 3.5-3.8 mph - 5 min.
Intervals - 2 min/2-1/2 min x 3 6mph/4mph

Strength Training - 3lbs.

Shoulder Squats - 10x3
Step-ups - 10x3
Pushups (on floor on knees) - 10x3
Burpees - 10x3
Bench dips - 10x3
Get-ups - 10x3

Rest 90 seconds between sets

Water intake - 3+L

Fat Loss Project Day 8

The eating plan is going wonderful! No cravings today! I am so excited. Had to work late tonight so I didn't get home until 8:45 pm and still had to cook dinner. Will do my cardio and strength training in the morning.

The smoothie was unbelievably yummy this morning.

Nutrition -

Breakfast -
Smoothie made with Coach's recipe - 1/2

AM Snack -10:15am
2nd 1/2 of smoothie

Lunch - 1pm
1 can tuna
1/4 cup chopped red and green peppers
1 chopped dill pickle
1/4 cup black beans
2 cups salad
dressing - 1 T. flaxseed oil and apple cider vinegar
1/2 apple (couldn't eat a whole apple - too full)

PM Snack -
1 cup broccoli, cauliflower and carrots
4 slices deli turkey meat

Dinner - 9:30pm
4oz grilled salmon
1 cup chopped cauliflower, tomatoes, carrots, cucumbers
2 cups salad
dressing - 1 T. flaxseed oil and apple cider vinegar

Water intake - 3+ L

Cardio & Strength - will do in the morning Day 9, along with Day 9's in evening

Fat Loss Project Day 7

Slept in this morning til 9:30am so it threw my nutrition schedule off a bit. Went for a 2.5 hour to one of the most beautiful places here in Central Oregon. Its a well known worldwide rock climbing mecca with breathtaking views. I've been wanting to get out there for quite awhile now, considering its only 15 minutes away. Thought I would share a couple photos -

Nutrition -

Breakfast - 10am

1 cup hot oats with cinnamon and stevia

1/2 sliced apple

8 almonds

AM Snack - noon

1/2 cup cottage cheese

1/2 cup fresh raspberries

Lunch - 1:30pm

2 cups salad with dressing

1 cup tomatoes and cucumbers

1 can tuna

cup fresh raspberries

PM Snack - 4pm

1 apple sliced with 1 T. almond butter

Dinner - 8pm

4 oz salmon

2 cups salad with drssing

2 cups steamed carrots and broccoli

PM Snack - none

Water intake - 2+L

Fat Loss Project Day 6

Got out of the house today. Went on a road trip (3 hour drive) to do a little shopping for the day. I prepared my snacks and took them with me and figured we would grab a salad bar somewhere for lunch plus took a serving of fruit. The restaurant was very accommodating when I asked for a salad with a grilled chicken breast. They even brought the tomatoes on the side. Had my afternoon snack on the way home and within an hour I was starving again. We still had 2 hours of driving. The only possible thing we had with us to hold me over was almonds, which I ate about 10. Fixed my dinner as soon as I got home and was good to go.

Nutrition -

Breakfast - 6:10am
1 cup hot oats with cinnamon and stevia
1 T. flaxseed
3/4 apple sliced
8 almonds

Morning Snack - 8:30am
1/2 cup cottage cheese
1/2 cup fresh raspberries

Lunch - 11:30am
2 cups salad with carrots and cabbage
1/4 cup tomatoes
1 chicken breast, grilled
1 T. flaxseed oil/apple cider vinegar dressing (took with me on trip)
raspberries

Afternoon Snack - 5pm
7-8 sticks of celery (4" sticks)
1 T. almond butter

Another Snack - 6:15pm
10 almonds

Dinner - 8pm
2 cups salad with dressing
2 cup broccoli, tomatoes, cucumbers
1 chicken breast, grilled

2+L water

Fat Loss Project Day 5

Day 5 is finally over.... been kinda sickly feeling today - stuffy, scratchy throat, sore achey body and diarrhea. Are these signs of detox? Felt so yucky this evening that I didn't exercise until almost 10pm then only got in 2 sets of strength training after cardio. Thank goodness that my husband encouraged me to try cuz I was headed to bed. :'(

Nutrition -

Breakfast - 6:50am
1 cup hot oatmeal with cinnamon and stevia
1 T. flaxseed
8 almonds
1 sliced apple

1 cup green tea

Morning Snack - 9:45am
1/2 cup cottage cheese
1/2 cup blueberries

Lunch - 12:30pm
2 cups salad with dressing
1 can chicken
1 cup chopped tomatoes and cucumbers
1 kiwi

Afternoon snack - 3:30pm
1 apple sliced
1 T almond butter

Dinner - 7:30pm
2 cups salad with dressing
1 cup tomatoes and cucumbers
4 oz prawns

No evening snack

Cardio - 9:55pm

5 min warm up
2 min high intensity 2:45 minutes low intensity x2 (forgot to bump up to 3 min low intensity)

Strength Training -

Prisoner Squats - 2x14 reps
Bench Stepups - 2x14
Pushups (wall) - 2x14
Burpees - 2x14
Bench dips - 2x14
Get ups - 2x14

Water intake - 4+L

Fat Loss Projext Day 4

Nutrition -

Breakfast - 7am
1 cup oats with 1 T. flaxseed, cinnamon and stevia
1/2 sliced apple
8 almonds

Morning Snack - 10:10am
1/2 cup cottage cheese
1/2 cup fresh raspberries

Lunch - 12:20pm
4oz canned chicken
2 cups salad with flaxseed oil and applecider vinegar
1 cup chopped tomatoes
1 sliced pear

Afternoon snack - 3:30pm
1 sliced pear
1 T. almond butter

Dinner - 7:45pm
4oz grilled salmon
2 cups salad
2 cups steamed vegys - zucchini, squash, broccoli and carrots, fresh tomatoes

Water intake - 3+L water

Cardio - 6:30pm

Treadmill - 5 min warmup
2 min high intensity/2:45 min low intensity x 2

Strength Training -

Prisoner Squat - 3x13
Bench Step-ups - 3x13
Push ups - 3x13
Burpees - 3x13
Bench Dips - 3x13
Get ups - 3x13

Fatt Loss Project Day 3

Woohoo!! I'm feeling pretty good! No real cravings today and no headache. I did have 3 cups of green tea today though which could have been why there were no headaches. It felt so go to finish my three sets of 12.

Nutrition -

Breakfast - 6:45am
(1) apple - sliced and diced in oats
1 cup oats with cinnamon and vanilla stevia
1 T. ground flaxseed
8 almonds

9:15am - cup of green tea

Morning Snack - 10:10am
1/2 cup cottage cheese
1/2 cup fresh raspberries

Lunch - 12:30pm
3 cups salad
1 cup tomato and cucumber
1 chicken breast grilled
Dressing - flaxseed oil and apple cider vinegar
1 pear - sliced (yummy!)

Afternoon Snack - 3:10pm
(1) pear - sliced
1 t. organic almond butter

Dinner - 8pm
2 cups steamed broccoli, squash, zucchini, mushrooms and sliced tomatoes
2 cups salad with dressing - flaxseed oil and apple cider vinegar
4 ox grilled salmon (yummy!) (really needed a change from chicken)

Evening Snack (none) (too full)

Cardio - 6:45pm
Treadmill - 5 min. warmup
2 min high intensity running/2:45min fast walking x2

Strength Training

Prisoner Squat - 3x12
Bench Step-ups - 3x12
Pushups - 3x12 (2) sets wall, (1) set bench
Burpees - 3x12
Bench Dips (bent knee) - 3x12
Get-ups - 3x12

Rest 120 seconds between each set

Water intake - 3+L

Fat Loss Project Day 2

Got to bed at a decent time last night so it was a bit easier to get out of bed this morning @ 6:10am! I'm not a morning person, but I'm looking forward to that changing as I gain more stamina and energy with this program. Until then, I will do my workouts in the evening.

I made it through Day 2 quite easily with very few cravings and a slight headache this afternoon. I drank a cup of green tea this morning to ward off any sign of a headache and to give me a little boost.

Nutrition -

Breakfast - 6:45am
1 apple, sliced and cut up
1 cup oats
8 almonds
T. ground flaxseed

1 cup green tea with a few drops of stevia

Morning Snack - 9:30am
1/2 cup cottage cheese
1/2 cup fresh raspberries

Lunch - 12:30pm
2 cups salad
(1) chicken breast - grilled
1 cup mix of cucumber and tomatoes
1 T. olive oil and lemon juice dressing
3/4 cup fresh raspberries

Got the typical craving for something sweet after lunch

Afternoon Snack -
1 Pear (sliced)
1 T. organic almond butter

Dinner -
(1) chicken breast - grilled
(2) cups salad
(2) cups steamed broccoli

Water intake - 3+L

Exercies - 6:15pm

Walk/Run on treadmill
5 min warmup
2 min high intensity/3 min low intensity x2

Strength Training -

Prisoner squats -3 x 11 reps
Bench step-ups - 3 x 11 reps
Push ups - 3 x 11 reps
Burpees - 3 x 11 reps
Bench Dip - 3 x 11 reps
Get ups - 3 x 11 reps

I rested 120 seconds between each set. I was a bit nauseated when I was done, but it went away faster tonight.

Fat Loss Project Day 1

Dragged myself out of bed at 6:20am

Nutrition -

Breakfast @ 7am
1 apple sliced
1 cup old fashioned oats with cinnamon, vanilla stevia, and (1) tablespoon ground flaxseed
8 almonds (1 T sliced almonds)

Morning Snack @10:15am
1/2 cup cottage cheese
1/2 cup fresh raspberries

Lunch @12:45pm
2-1/2 cups salad
1 cup 1/2 brocolli/1/2 grape tomatoes
1 chicken breast - grilled
1 T. olive oil and lemon juice for dressing
3/4 cup fresh raspberries

Afternoon Snack @ 3:45pm
1 sliced apple
1 T. organic almond butter

5:30 - 6:45pm - took a nap (exhausted and headache from no caffeine)

6:55- 7:35pm - workout

Dinner @ 8:00pm
2 cups steamed broccoli
2 cups green salad with Coach's dressing
1 chicken breast - grilled

Water intake -
3+Liters

Exercise:
6:55-7:35pm

Cardio - Air Rower (similar to the Concept 2 Indoor Rower)

5 min warmup - broke sweat at 3 min

2 min high intensity/3 min low intensity x 2

Strength Training -

Prisoner Squat - 10 x 3
Bench Step-ups - 10x3
Pushups (wall) - 10x3
Burpees - 10x3
Bench Dips - 10x3
Get-ups (body weight only) - 10x3

Rested 120 seconds between each set.
I pretty much felt like throwing up when I was done, which lasted until I ate dinner.

I am having caffeine withdrawals so had a slight headache most of the day. And I was very tired. Took an hour nap when I got home from work, then did my workout. The workout was definitely challenging and I was sweating like a pig when I finished. The get-ups were the hardest. It's all worth it though!

setting up account to start my project...

i'm so excited to start this six week program!!! and sooooo ready for a change! thank you rylan for making this possible!