Fat Loss Project Day 36 Monday

Cardio

5 min. warmup 4.2 mph
High Intensity - 3:00 min @ 4.8 mph x 5 sets
Low Intensity - 2:00 min @ 4.2 mph x 5 sets

Strength Training - 3 circuits
1. Clean and Jerk - 10 reps x 3 circuits
2. Get-Up 7 reps each arm and 14 total x 3 circuits
3. Burpees, Pushup, Press 10 reps x 3 circuits
4. Alternating Lunge and Torso Rotation 7 reps each direction and 14 total x 3
5. Ball Pass 10 reps x 3 circuits
6. Point Toe Tappers 10 reps each leg x 3 circuits
7. Chin down and Crunch 8 reps x 3 circuits

Partial catchup for Sunday assignment 1/2 hour water exercise done today

Breakfast 8:00am
No breakfast had to go to the dentist. Got some pills and appointment with specialist.

Morning Snack - 11:30 am
as per the recipe no changes

Lunch 1:30pm
1 cup of vegetables
1/4 cup of hummus
1 apple
I like this lunch

Afternoon Roll-ups 3:30pm
50 grams of fat free deli turkey
chopped veggies
2 tsp fat free dressing. (don't know why I did not see and use the hummus)

Dinner 6pm
4 oz of Wild salmon
saute 1 cup of spinach in 2 tsp of oil and lemon juice

Evening Snack 8:50
Chai Smoothie as the recipe. I love this drink!

2 liters of water consumed

Note: I copied and pasted this from another blog that could not be published according to Mozilla Firefox, so I had to use the other one.