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!