Monday, 21 September 2009

Fatloss Project day 8

Today was a good day - i loved the new changes to the menu - details below:


Smoothie made with the following:
1 cup of unsweetened vanilla almond milk (you may substitute water)
1 cup of frozen berries (blackberries, blueberries, strawberries,
1 banana
1/2 cup of whole flake oats (you may blend this separately to get
desired consistency)
4 tbsp of plain low fat yogurt
1 tbsp of flax seed oil (optional - but highly recommended)
2 scoops (equal to 40 grams of protein) of vanilla protein powder
(whey, vegan, hemp or other

This was really ymmy and we had half for brekkie and half for mid morning snack :-))) much preferring this to the porridge with almonds he he

Lunch was Tuna Salad made with the following:

1 can of white flaked tuna canned in water
1 tbsp of olive oil
1/4 cup chopped red and green pepper
1/4 cup of cooked or blanched beans (kidney, black, garbanzo or
Serve on crisp romaine lettuce leaves, or bed of salad greens

1 whole apple or pear

Afternoon Snack 3:30pm

4 slices low fat deli meat (turkey, chicken, ham)


2-3 cups of green salad with:
1 cup of chopped veggies of your choice on salad brocolli, carrots and cauliflower
1 tomato on salad
3 tbsp of oil and lemon juice dressing

1 serving (about 5-6 oz of lean protein) Chicken
preferably fish, but choose any low fat protein source of your

The exercise was:


Warmup: 5 minutes to break a sweat
Intervals: 3 sets of intervals - 2 minutes high intensity - 2
minutes and 30 seconds low intensity
Cooldown: Not needed - immediately begin strength training

Strength Training

Circuit Format - Complete 3 full circuits
Rest 60-90 seconds at the end of each circuit
For pushups and bench dips, chose one of the variations

Exercises Starting Repetitions

Shoulder Squat 10 reps
Step-Ups Weighted 10 reps
Decline Pushup 10 reps
Stability Ball Pushup 10 reps
Dumbbell Burpees 10 reps
Bench Dips - Feet Up 10 reps
Bench Dips - On Ball 10 reps
Get-Ups - Weighted 10 reps
Rest 60-90 seconds

My pc broke yesterday - so am quickly borrowing Sophs laptop to do blog x


  1. Judging by the tone of your blog you really enjoy the food much more now! :-)
    The workouts look great, I will for sure borrow some of them! Do you also have to weigh yourself all the time and keep track of measurements?

  2. It's really interesting reading your blog - I'm so immersed in ED now that my mind says _ "tuna, from a can!" etc... but reading this just before my lunch is making my mouth water.

    You asked about me - I'm on a 6 week personal challenge, working with one of Dax's coaches, Shai. Today is Day 4 so it is early but I have a target in terms of inches, and a dress in my wardrobe. My eldest daughter has just pointed out that we go to Paris for the week-end in week 5 and I would love to have reached my target by then but I am not going to rush this.

    I'm blogging on Dax's ning pretty regularly and will check in to the 30 in 30 group from time to time.

  3. I'm copying you and had almost the same breakfast and will have a very similar lunch. I enjoy tuna on a salad with a little bit of apple cider vinegar and some Santa Fe beans.(Pinto Beans, Small Red Beans, Yellow Kernel Corn & Diced Onion in a Southwestern Sauce). Yum!

    Sounds like all is going well - keep it up!

  4. Hey guys - A yes food is really quite easy which is nice x
    N - Glad you lkek the blog and keep me posted on your challenge too - sounds good - I will check in on your blog posts too x
    P - How are you liking the food? how was your hol? Are u working out?