FLP - Day 4

Breakfast 10:00am
1 pear grated and mixed into oats
1 cup of large flake oatmeal
1 tbsp of unsalted almonds mixed in
Cinnamon and Stevia to taste

Snack 12:00
1/2 cup of no fat yogurt
1/2 blueberries

Lunch 1:30pm
2 cups of salad green
1 cup of veggies, green pepper, onion. radish, carrot
2 1/2 ozs of turkey
1 piece of apple

Snack 6pm
1 pear with 1 tbsp of Natural Almond butter

Dinner 8pm
2 cups of steamed veggies squash, tomato, onion,green pepper
2 cups of green salad with 1 tbsp of Annie's Natural dressing
21/2 oz of wild salmon

Snack 10pm - 1 oz unsalted almonds

2 liters of water

Cardio Training
Warmup - 5 minutes with incline at "one and"(1 second)@3.3mph
High Intensity - 2min @3.8 and 2 sets
Low Intensity - 2.45min @3.3mph and 2 sets

Strength Training
Prisoner Squat - 13 reps and 3 sets
Bench Step-Ups - "
Pushups (bench)- "
Burpees (with jump) "
Bench Dips(straight leg) " *8 straight
Get-Ups(minus weight) "