Coach Rylan's Fat Loss Project Day 5

Nutrition

Breakfast (7:00 am.)

1 cup steel cut oatmeal
1 Honey Crisp apple cut up and mixed in oatmeal
1 tbsp of sliced raw almonds (mixed in)
1 tbsp of ground flax seed (mixed in)
pinch of stevia

Morning Snack: 10:30 am.

1 scoop vanilla whey protein Powder -- Dr. Mercola's brand with aminogen
1/3 cup frozen organic blueberries
1/2 cup home-made almond milk

Lunch (12:45 p.m.)

2 cups of green salad
1 cup of raw veggies mixed (carrots, purple cabbage, green onions, red & yellow peppers, )
4 oz of chicken
1 tbsp olive oil & 1 tbsp fresh lemon juice as dressing for salad
3/4 cup of pineapple pieces

Afternoon Snack (3:30 p.m.)

1 apple & 1 tbsp raw almond butter

Supper (6:30 p.m.)

2 steamed cups of cauliflower with onions mixed in
2 cups of green salad with 1 tbsp olive oil and 1 tbsp of fresh lemon juice
4 oz of loin pork

Evening snack after workout (9:30 p.m.)

2 oz of mixed raw nuts (cashews, pecans and brazil nuts)
1 cup of mixed veggies (the same from lunch --- made a huge bowl)

Exercise (started at 8:30 p.m.)

5 minutes of warm up on elliptical machine
2 minutes of high intensity and 2.45 minutes of low intensity
repeated 2x

Circuit Training

14 reps of Prisoner Squat
14 reps each leg of Bench Step-Ups
14 reps of Pushups (countertop)
14 reps of Burpees (with jump) --- took a couple of short breathers a couple of times
14 reps of Bench dips (bent knee)
14 reps of Get-Ups
90 seconds rest between circuits
Did this circuit 3 times through

Coach Rylan's Fat Loss Project Day 4

Nutrition

Breakfast (7:00 am.)

1 cup steel cut oatmeal
1 Honey Crisp apple cut up and mixed in oatmeal
1 tbsp of sliced raw almonds (mixed in)
1 tbsp of ground flax seed (mixed in)
pinch of stevia

Morning Snack: 10:30 am.

1 scoop vanilla whey protein Powder -- Dr. Mercola's brand with aminogen
1/3 cup frozen organic blueberries
1/2 cup home-made almond milk

Lunch (12:45 p.m.)

2 cups of green salad
1 cup of raw veggies mixed (carrots, purple cabbage, green onions, red & yellow peppers, )
4 oz of chicken
1 tbsp olive oil & 1 tbsp fresh lemon juice as dressing for salad
3/4 cup of pineapple pieces

Afternoon Snack (3:30 p.m.)

1 apple & 1 tbsp raw almond butter

Supper (6:30 p.m.)

2 steamed cups of cauliflower with onions mixed in
2 cups of green salad with 1 tbsp olive oil and 1 tbsp of fresh lemon juice
4 oz of loin pork

Evening snack after workout (9:30 p.m.)

2 oz of mixed raw nuts (cashews, pecans and brazil nuts)
1 cup of mixed veggies (the same from lunch --- made a huge bowl)

Exercise (started at 8:30 p.m.)

5 minutes of warm up on elliptical machine
2 minutes of high intensity and 2.45 minutes of low intensity
repeated 2x

Circuit Training

13 reps of Prisoner Squat
13 reps each leg of Bench Step-Ups
13 reps of Pushups (countertop)
13 reps of Burpees (with jump) --- took a couple of short breathers a couple of times
13 reps of Bench dips (bent knee)
13 reps of Get-Ups
90 seconds rest between circuits
Did this circuit 3 times through

I was so worn out tonight from some health problems that I have been experiencing ongoing that I took extra time to rest between every 3-4 burpees.

Coach Rylan's Fat Loss Project Day 3

Nutrition

Breakfast (7:00 am.)

1 cup steel cut oatmeal
1 Honey Crisp apple cut up and mixed in oatmeal
1 tbsp of sliced raw almonds (mixed in)
1 tbsp of ground flax seed (mixed in)
pinch of stevia

Morning Snack: 10:00 am.

1 scoop protein Powder -- Sun Warrior Protein
1/3 cup frozen organic blueberries
1/2 cup home-made almond milk

Lunch (12:00 p.m.)

3 cups of green salad
1 cup of raw veggies mixed (carrots, purple cabbage, green onions, red & yellow peppers, )
4 oz of beef sirloin roast
1 tbsp olive oil & 1 tbsp fresh lemon juice as dressing for salad
3/4 cup of pineapple pieces

Afternoon Snack (3:00 p.m.)

1 apple & 1 tbsp raw almond butter

Supper (6:00 p.m.)

2 cups of red & yellow pepper with carrots mixed in
2 cups of green salad with 1 tbsp olive oil and 1 tbsp of fresh lemon juice
4 oz of haddock

Evening snack after workout (9:30 p.m.)

2 oz of mixed raw nuts (cashews, pecans and brazil nuts)
1 cup of mixed veggies (the same from lunch --- made a huge bowl)

Exercise (started at 8:30 p.m.)

5 minutes of warm up on elliptical machine
2 minutes of high intensity and 2.45 minutes of low intensity
repeated 2x

Circuit Training

12 reps of Prisoner Squat
12 reps each leg of Bench Step-Ups
12 reps of Pushups (countertop)
12 reps of Burpees (with jump) --- took a couple of short breathers a couple of times
12 reps of Bench dips (bent knee)
12 reps of Get-Ups
90 seconds rest between circuits
Did this circuit 3 times through

I felt really tired tonight when doing the 3rd circuit. I felt like giving up but I kept on going.

Coach Rylan's Fat Loss Project Day 2

Nutrition

Breakfast (7:00 a.m.)

1 cup steel cut oatmjeal
1 Honeycrisp apple cut up and mixed in oatmeal
1 tbsp of sliced raw almonds (mixed in)
1 tbsp of ground flax seed (mixed)
a pinch of stevia

Morning Snack (10:00 a.m.)

1 scoop Sun Warrior protein powder
1/3 cup frozen blueberries
1/2 cup home-made almond milk

Lunch (12:20 p.m.)

3 cups of green salad
1 cup of raw veggies mixed (tomatoes, carrots, purple cabbage, green onions, red & yellow peppers)
4 oz of chicken
1 tbsp olive oil & 1 tbsp fresh lemon juice as dressing for salad
1 pear

Afternoon Snack (3:20 p.m.)

1 Honeycrisp & 1 tbsp raw almond butter

Snack (6:30 p.m.) -- couldn't eat my normal meals tonight on time as I have a Spanish class from 5-6:30 p.m.

2 oz of mixed raw nuts (pecans and brazil nuts)
1 cup of mixed veggies (same as lunch)

Supper (9:00 p.m. after workout)

2 cups of mixed steamed carrots and onions
2 cups of green salad with 1 tbsp olive oil and 1 tbsp of fresh lemon juice
4 oz of lean sirloin beef

EXERCISE (started at 8:20 p.m.)

5 minutes of warm up on elliptical machine
2 minutes of high intensity and 3 minutes of low intensity
repeated 2x

Circuit Training

11 reps of Prisoner Squats
11 reps (each leg) of Bench Step-Ups
11 reps of Pushups (countertop)
11 reps of Burpees (with jump)
11 reps of Bench Dips (bent knee)
11 reps of Get-Ups

90 seconds rest between circuits
Completed circuit 3 times through

Tonight I feel even better after completing this workout. I am starting to feel like I can do anything.

Coach Rylan's Fat Loss Project Day 1

Nutrition

Breakfast (7:15 am.)

1 cup steel cut oatmeal
1 Honey Crisp apple cut up and mixed in oatmeal
1 tbsp of sliced raw almonds (mixed in)
1 tbsp of ground flax seed (mixed in)
pinch of stevia

Morning Snack: 10:15 am.

1 scoop protein Powder -- Sun Warrior Protein
1/3 cup frozen organic blueberries
1/2 cup home-made almond milk

Lunch (12:15 p.m.)

3 cups of green salad
1 cup of raw veggies mixed (tomatoes, carrots, purple cabbage, green onions, red & yellow peppers, )
4 oz of chicken (white meat only)
1 tbsp olive oil & 1 tbsp fresh lemon juice as dressing for salad
1 kiwifruit

Afternoon Snack (3:15 p.m.)

1 pear & 1 tbsp raw almond butter

Supper (6:00 p.m.)

2 cups of steamed green cabbage
2 cups of green salad with 1 tbsp olive oil and 1 tbsp of fresh lemon juice
4 oz of lean sirloin beef

Evening snack after workout (9 p.m.)

2 oz of mixed raw nuts (cashews, pecans and brazil nuts)
1 cup of mixed veggies (the same from lunch --- made a huge bowl)

Exercise (started at 8 p.m.)

5 minutes of warm up on elliptical machine
2 minutes of high intensity and 3 minutes of low intensity
repeated 2x

Circuit Training

10 reps of Prisoner Squat
10 reps each leg of Bench Step-Ups
10 reps of Pushups (countertop)
10 reps of Burpees (with jump) --- took a couple of short breathers a couple of times
10 reps of Bench dips (bent knee)
10 reps of Get-Ups
Rested 2 minutes by accident the first time through (not paying attention)
Did this circuit 3 times through

The first time I did the circuit I forgot to include the Bench dips so I actually did a fourth circuit at the end of bench dips only.

It felt really good to get this workout done although I found it hard since I am so deconditioned right now. I know I will only get stronger as the weeks progress and hopefully will not have to take as many short breathers between reps like the burpee. God, I hate burpees! LOl

Originally, I was not going to eat the evening snack but I was so famished after working out that I thought that I should have something.