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