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
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