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.