FLP #2 - Days 3,4,5

Day 3

Nutrition -

Breakfast -6:45 am
1 cup hot oats with ground flaxseed, almond milk and stevia
8 almonds
1/2 apple

AM Snack - 10:15am
1/2 cup cottage cheese
1/2 frozen berries

Lunch - 12:30pm
2 -3 cups salad with carrots, cabbage, tomatoes and cucs
1 pomegranite

PM Snack - 3:30pm
1 apple
1 T almond butter

Dinner - 7pm
2 cups salad with carrots, cabbage, tomatoes and cucs
1 steak

Evening snack - 9:45pm (after workout)
1 oz almonds

Water intake - 2L +

Exercise - 8pm

Cardio - treadmill - 3-8% incline

Warmup - 5min
High intensity 2min/Low intensity 3 min x2

Strength -Prisoner Squats - 2 sets x 12 with 5lb weights, 1 set x12 with 10lb weights
Step ups - 3x12 with 5 lbs weights
Push ups - 12x3
Burpees with jump - 12x3
Bench Dips - 12x3
Get ups - 12x3


Day 4

Nutrition -

Breakfast - 7am
1 cup hot oats with ground flaxseed, almond milk and stevia8 almonds
1/2 apple

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

Lunch - 12:30pm
2 -3 cups salad with carrots, cabbage, tomatoes and cucs
1 apple

PM Snack - 3:30pm
1 apple
1 T almond butter

Dinner - 7pm
2 cups salad with carrots, cabbage, tomatoes and cucs
1 grilled chix breast

Water intake - 2L +

Exercise - 8:15pm

Cardio - treadmill - 3-8% incline
Warmup - 5min
High intensity 2min/Low intensity 3 min x2
Strength -Prisoner Squats - 2 sets x 13 with 5lb weights, 1 set x13 with 10lb weights
Step ups - 3x13 with 5 lbs weights
Push ups - 13x3
Burpees with jump - 13x3
Bench Dips - 13x3
Get ups - 13x3


Day 5

Nutrition -
Breakfast - 7am
1 cup hot oats with ground flaxseed, almond milk and stevia
8 almonds
1/2 apple

AM Snack - 10:15am
1/2 cup cottage cheese
1/2 frozen berries

Lunch - 12:30pm
2 -3 cups salad with carrots, cabbage, tomatoes and cucs
1 apple

PM Snack - 3:30pm
1 apple
1 T almond butter

Dinner - 7pm
2 cups salad with carrots, cabbage, tomatoes and cucs
1 steak

Water intake - 2L +

Exercise - 8pm
Cardio - treadmill - 3-8% incline
Warmup - 5min
High intensity 2min/Low intensity 3 min x2

Strength -
Prisoner Squats - 2 sets x 14 with 5lb weights, 1 set x14 with 10lb weights
Step ups - 3x14 with 5 lbs weights
Push ups - 14x3
Burpees with jump - 14x3
Bench Dips - 14x3
Get ups - 14x3