Amy Lopez Fat Loss Project

Fat Loss Project Day 8

2009-09-21T20:37:00.000-07:00

Woke up late today, recuperating from my trip, so got a late start. Also still doing menu from last week since I haven't had a chance to go grocery shopping yet.

Workout @ 12 p.m.:

3 sets of each:

Prisoner squats w/10 lb dumbbell in each hand - 20 reps, 20 reps, 15 reps
Bench stepups w/10lb dumbbell in each hand - 30 reps, 20 reps, 20 reps
Pushups on floor - 20 reps, 15 reps, 15 reps
Burpees w/10 lb dumbbell in each hand - 12 reps each set
Bench dips w/straight legs - 10 reps, 10 reps, 12 reps
Getups w/ 5 lb dumbbell - 10 reps each set

Breakfast @ 10 a.m.:

1 cup oatmeal w/chopped apple mixed in
Cinnamon & stevia

Lunch @ 1 p.m.:

Chicken kabobs w/squash, zucchini, red pepper, onion
Asparagus

Snack @ 4 p.m.:

1 cup cottage cheese w/ 1 chopped nectarine mixed in
Stevia

Dinner @ 7 p.m.:

Salad greens w/cucumber, tomato, carrots, 4 oz. tuna
Olive oil, balsamic vinegar, dill, pepper

Fat Loss Project Day 7

2009-09-21T20:17:00.000-07:00

Being on vacation makes it tough to get oatmeal, so I had to improvise on breakfast.

Breakfast @ 10 a.m.:

2 over-medium eggs
1 whole apple

Lunch @ 1 p.m.:

Salad greens w/cucumber, carrots, tomato, ham

Snack @ 4 p.m.:

2 oz. unsalted nuts

Dinner @ 7 p.m.:

Chicken kabobs w/squash, zucchini, red peppers, onion
Asparagus

Fat Loss Project Day 5

2009-09-21T20:08:00.000-07:00

Workout @ 11 a.m.

3 sets of each:

Prisoner squats- 20 reps
Bench stepups - 20 reps
Pushups - 15 reps
Burpees - 14 reps, 12 reps, 12 reps
Bench dips - 14 reps
Getups - 14 reps

Breakfast @ 7 a.m.:

1 whole nectarine
1 cup oatmeal w/1% milk, cinnamon, stevia

Snack @ 10:30 a.m.:

Unsalted nuts, 2 oz.

Lunch @ 1 p.m.:

Salad greens w/tomato, cucumber, carrots, chicken
Mango

Snack @ 4 p.m.:

Banana

Dinner @ 8 p.m.:

Mahi mahi, Tuna steak, shrimp
Asparagus

Fat Loss Project Day 4

2009-09-17T19:45:00.000-07:00

Workout @ 9:30 a.m.:

Cardio - 5 min warmup, 2 sets of 2 min 45 sec low intensity, 2 min 15 sec high intensity on treadmill

3 sets of each:

Prisoner Squats - 15 reps each set
Pushups - 16 -17 reps each set
Bench stepups - 20 reps each set
Burpees - 11 reps, 11 reps, 10 reps
Bench dips - 13 reps each set
Getups - 13 reps each set

Breakfast @ 8:00 a.m.:

1 cup oatmeal w/1% milk, sliced strawberries, vanilla
1 tbsp ground flaxseed
stevia

Snack @ 11 a.m.:

1/2 cup 1% cottage cheese and sliced strawberries, stevia

Lunch @ 1 p.m.:

Mixed greens salad
cucumbers, tomatoes, olives
few almonds
2 boiled eggs
olive oil, balsamic vinegar, dill, pepper

Dinner @ 5 p.m.:

4 oz. baked pork loin in balsamic vinegar and olive oil, rosemary and thyme
1 cup mixed veggies - cauliflower, broccoli, carrots, zucchini
1 cup mixed green salad w/cucumbers and tomatoes and carrots, olive oil & balsamic vinegar

Snack @ 7 p.m.:

Apple slices w/cashew butter

Fat Loss Project Day 3

2009-09-17T07:11:00.000-07:00

Workout @ 9:30 a.m.: 3 sets, 10 reps each: Prisoner squats, Pushups on floor, Bench step-ups, burpees, bench dips, and get-ups.

Breakfast @8:30 a.m.:

1 cup oatmeal and 1/2 apple, chopped, mixed in
1 tbsp ground flax seed
stevia and cinnamon
water

Snack @ 10:30 a.m.:

1/2 cup 1% cottage cheese w/canteloupe
stevia
water

Lunch @ 1:00 p.m.:

Mixed greens salad
Kalamata and green olives
Artichoke hearts
tomatoes
herbal tea

Snack @ 4 p.m.:

2 oz mixed nuts
water

Dinner @ 8:00 p.m.:

4 oz. baked pork loin
2 cups mixed veggies: zucchini, carrots, cauliflower, broccoli
Water
Herbal tea

Fat Loss Project Day 2

2009-09-15T19:01:00.000-07:00

Workout @ 8:30 a.m.: 3 sets, 11 reps of each: Prisoner Squat, Bench Step-Ups, Pushups, Burpees, Bench Dips, and Get-Ups.

Breakfast @ 8 a.m.:

1 cup oatmeal w/water & 1% milk
Stevia
Cinnamon
1/2 Chopped Apple
1 tbs ground flax seed

Snack @ 10:30 a.m.:

1/2 cup 1% cottage cheese w/sliced strawberries and stevia

Snack @ 12:30 p.m.: (Was shopping and didn't get lunch yet)

2 oz. mixed nuts, unsalted

Lunch @ 3:30 p.m.:

3 cups spinach and romaine salad
1 cup veggies: carrots, cucumbers, tomatoes
4 oz. tuna
olive oil and balsamic vinegar

Dinner @ 7 p.m.:

4 oz. pork tenderloin, baked w/olive oil and balsamic vinegar
8 asparagus spears
1 cup salad w/cucumbers, carrots, tomatoes
Decaf herbal tea

Fat Loss Project Day 1

2009-09-14T17:59:00.000-07:00

Workout @ 9:00 a.m.

Cardio: 5 min warmup, 2 sets of 2 min high intensity, 3 min low intensity

3 sets, 10 reps each: Pioneer squats, pushups on bench, Bench Dips, Burpees w/jump, Get-Ups, Bench Step-ups.

Breakfast @ 8:30 a.m.

1 cup oatmeal made w/water, cinnamon, Stevia
1/2 apple, chopped and mixed in w/oatmeal
Water

Snack @ 10:30 a.m.

2 oz. mixed unsalted nuts (pecans, peanuts, almonds, cashews)

Lunch @ 1 p.m.

4 oz. tuna on 3 cups mixed greens (spinach and romaine)
1 cup carrots, cucumbers, and tomatoes
sprinkle slivered almonds
1/2 avocado
olive oil and lemon juice for dressing
Water

Snack @ 4:30 p.m.

1 apple w/cashew butter
Water

Dinner @ 6:30 p.m.

4 oz rotisserie chicken breast
2 cups steamed veggie medley: carrots, broccoli, squash, zucchini, cauliflower
1 cup salad greens w/cucumber and tomatoes, olive oil and lemon juice
Lemonade (stevia and lemon juice)