FLP@ Days 8-13

Salads are becoming less appetizing this time around, any suggestions Coach? I seem to get full faster and can't eat as much.

One thing I did like better in FLP #1 was reporting in each night. I felt held more accountable with you in contact with us on a daily basis.

Nutrition -

Mon, Wed -

Breakfast - 6:45am
1/2 Smoothie per Coach's recipe

AM Snack - 9:30am
2nd 1/2 of smoothie

Lunch - 12:30am
tuna salad per coach's recipe
1 apple

PM Snack - 3pm
vegy's and 3-4 slices of deli turkey meat

Dinner - 6:30pm
2-3 cups salad with tomatoes, carrots, cabbage, cucs
1 grilled chix breast
apple cider vinegar and flaxseed oil

Tues, Thurs, Fri (out of habit I made oats for breakfast this morning so stayed with the menu for the day)

Breakfast - 6:45am
1 cup hot oats with almond milk and stevia
1 T. ground flaxseed
1/4-1/2 apple

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

Lunch - 12:30pm
2-3 cups salad with carrots, tomatoes, cucs and cabbage
apple cider vinegar and flaxseed oil
1 pomegranite

PM Snack -
1 apple
1 T almond butter

Dinner - 6:30pm
2-3 cups salad with tomatoes, cucs, carrots and cabbage
6oz grilled steak

Water intake - 2L+

Monday
Cardio - 8pm
5 min warmup - walking on treadmill
high intensity 2min/low intensity 2:30min x 3

Strength
Shoulder squats - 10x2 with 10lb weights/ 10x1 with 5lbs
Step-ups - 10x3 with 5 lbs weights
ball push ups - 10x3
burpees - 10x3 with 5lb weights
ball bench dips - 10x3
get ups with 3lb weights - 10x3

Tuesday -8pm
Cardio
5 min warmup on treadmill
high intensity 2 min/low intensity 2:30min x3

Strength -
Shoulder Squat - 11 x3 with 5 and 10lb weights
Step-Ups - 11x3 with 5lbs
Ball Pushup - 11x3
Dumbbell Burpees - 11x3 with 10lbs
Bench Dips - On Ball - 11x3
Get-Ups - 11x3 with 3lbs

Wed. - 7:30pm
Cardio -
5 min warmup walking
high intensity 2min/low intensity 2:15min x 3

Shoulder Squat - 12x3 with 5 and 10lbs
Step-Ups - 12x3 with 5lbs
Stability Ball Pushup - 12x3
Dumbbell Burpees - 12x3 with 10lbs
Bench Dips on ball - 12x3
Get-Ups - 12x3 with 3lb and 5lbs

Thursday -
Cardio - 7:45pm
5min warmup
high intensity 2 min/low intensity 2:15 x3

Strength -
Shoulder Squat - 13x3 with 10lbs
Step-Ups - 13x3 with 5 lbs
Stability Ball Pushup - 13x3
Dumbbell Burpees - 13x3 with 10lbs
Bench Dips on ball - 13x3
Get-Ups - 13x3 with 5 and 3 lbs

Friday -
feeling wimpy tonight so will make up workout in the morning.