Fat Loss Project Day 2 Tuesday september 15, 2009, Results

Nutrition
Breakfast 7:30pm
1 cup of oatmeal with grated apple, 1 tbsp of unsalted almonds mixed in, 1 tbsp of ground flax mixed in. Nutmeg and stevia

Morning Snack 10:30pm - 1/2 cup of 0 fat yogurt with blueberries and strawberries, 1/2 cup total

Lunch12:30pm
2 cups of green salad and 1 cup mixed vegs with 4 oz of cooked turkey mixed in. Out of oil so used 1 tbsp mayo thinned with white grape juice.
10 strawberries

Afternoon Snack - Was not hungry at all.

Dinner 6:30pm - 1 cup of steamed vegetables. Still not hungry

Evening Snack 8.pm - 1 cup of fresh sliced vegetables

Had 2 liters of water throughout the day

Exercise
1. 5 min. warmup - 3.5m.p.h.
2. 5 min. warmup - 3.7 m.p.r all done twice

Intervals
high intensity for 2 min - 1 min at 4.5m.p.h and 1 min at 4.4m.p.h Repeated twice
Low intensity for 2.45 min. - 2:45 min. at 3.4m.p.h. Repeated twice

Strength Training
Prisoner Squat - 5 sets and 12 reps
Bench Step-Ups - 5 sets and 12 reps
Pushups (wall) - 5 sets and 12 reps
Burpees ( jump) - 5 sets and 12 reps
Bench Dips(knee bent) 5 sets and 12 reps
Get-Ups(to weight)3 sets and 12 reps