Fatloss Project day 8

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

Breakfast

Smoothie made with the following:
1 cup of unsweetened vanilla almond milk (you may substitute water)
1 cup of frozen berries (blackberries, blueberries, strawberries,
raspberries)
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
other)
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)


Dinner

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
liking

The exercise was:

Cardio

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
or
Stability Ball Pushup 10 reps
Dumbbell Burpees 10 reps
Bench Dips - Feet Up 10 reps
or
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