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.

FLP #2 - Day 8

Good to have temptations out of the house, sent everything home with the family after Thanksgiving weekend.

Nutrition -

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

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

Lunch - 12:30pm
tuna salad per coach's recipe
1/2 apple

PM Snack - 3:15pm (forgot snack at home so had to substitute what I had a work)
1/2 cup cottage cheese
1/2 cup frozen berries

dinner - 7pm
3 cups salad with carrots, cucs, cabbage, tomatoes, apple cider vinegar and flaxseed oil
1 grilled chix breast

Evening snack (after workout)
1 oz almonds

Water intake - 2L+

Exercise - 8:30pm

Cardio - treadmill
5 min warmup
2 min high intensity/2:30 min low intensity x 3

Strength -
Prisoner Squats - 10 x 2 with 10lbs weights, 1x10 with 5lbs weights
step ups - 10x2 with 5lbs weights, 1x10 with 3lbs weights
full push ups on stability ball - 10x3
burpees - 10 x2 with 5lbs weights, 10x1 with 10lbs weights
bench dips - 10x1 on ball, 10x2 raised feet
gets ups - 10x3 with 3lb weight

FLP#2 Days 6 and 7

Had company over the weekend that enjoys eating junk food and drinking alcohol so had a challenging weekend.

Days 6 and 7 - same meals and times

Nutrition -

Breakfast - 9am
1 cup hot oats with 1 T. ground flaxseed, almond milk and stevia
1/2 apple

AM Snack - 11:30am
1/2 cup cottage cheese
1/2 frozen berries

Lunch - 2pm
3 cups salad with carrots, cabbage, tomatoes, apple cider vinegar and flaxseed oil
4 oz turkey
1 pomegranite

PM Snack - 4:30pm
1 apple
1 T. almond butter

Dinner - 7pm
3 cups salad with carrots, cabbage, tomatoes, cucs, apple cider vinegar and flaxseed oil
1 grilled chix breast

Water intake - 2L+

Saturday - day off from conditioning
Sunday - 1 hour cardio - walking

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

FLP2 Day 2

Days 2 went pretty smooth.

Day 2
Nutrition -

Breakfast - 7am

1 cup hot oats with ground flaxseed, almond milk and stevia
8 almonds
1/2 apple

AM Snack - 10:00am

1/2 cup cottage cheese
1/2 frozen berries

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

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 - 9:15pm (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 11 with 5lb weights, 1 set x11 with 10lb weights
Step ups - 3x12 with 5 lbs weights
Push ups - 11x3
Burpees with jump - 11x3
Bench Dips - 11x3
Get ups - 12x3

FLP#2 Day 1

I'm so excited to start FLP#2! Not sure what it is but until I have started the program, I have cravings for crap like a Snickers bar. Once I start the program, I don't have any problems. Go figure.

Still doing my workouts in the evening. I'm so not a morning person so find it difficult to get up early to try to get them in first thing. I can barely get up early enough to get to work on time. Blech!

Nutrition -

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

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

Lunch - 12:30
2 cups salad with cucs, tomatoes, and mushrooms
1 grilled chix breast
1 pomegranite

PM Snack - 3:30
1 small apple
1 t. almond butter

Dinner - 7pm
2 cups salad/ 1 cup spinach with cucs, tomatoes, mushrooms, cabbage and carrots
1/2 grilled lg chix breast

PM Snack - 9:15pm (after workout)
2 oz almonds

Water intake - 2L +

Exercise - 8pm

Cardio -
5 min warmup - walking at 8% incline
2 min high intensity running/ 3 min low intensity walking x 2

Strength -

Prisoner Squat - 2 x 10 with 5lbs weights, 1x10 with 10 lbs weights
Bench Step-Ups - 3 x 10
Full Pushups - 3 x10
Burpees with jump - 3 x 10
Bench Dips -straight leg - 3 x 10
Get-Ups - 3 x 10

FLP v2 starts next monday! Woo Hoo!

I signed up for the second FLP today! I'm so excited! I had such great results with FLP1 that I'm so looking forward to this one.