Day 1 - Food & Workout

Day 1 - Logs

 

-1 mile run/warm-up - 8:35 (my pace)

 

-1 minute (non-stop) bicep curls using free weights

-1 minute (non-stop) triceps extensions (using 1 single weight)

-1 min push-up (assisted or unassisted depending on your fitness level and strength)

* Do this set/rotation twice

 

- 1 minute bent over rowers (double weights)

- 1 minute standing overhead dumbbell press

*Do this set/rotation twice

 

-25 back extensions

-1 minute planks

-25 side bridges

-25 sit-ups

-25 crunches

*Do this set/rotation twice

 

*COOL DOWN/STRETCH

 

Remember while doing this workout, try to only take short water breaks and no longer than 30 second rests to keep your heart rate up and burning calories!

 

 

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Bod's Red Mill - Gluten Free Old Fashioned Rolled Oats, 1/2 c dry	190	32g	4g	7g	0mg	0mg	1g	5g
Organic Valley - Milk - Fat Free, 0.25 cup	23	3g	0g	2g	1mg	31mg	3g	0g
Nestle Toll House - All Natural Dark Chocolate Chips, 1 TBS	70	8g	5g	1g	0mg	0mg	6g	1g
Lunch
Nutrition Bar - Nutrition Bar, Chocolate Mint (Zone Perfect), 1 bar (50g)	210	24g	7g	14g	5mg	220mg	13g	3g
Dinner
Bear Creek - Creamy Potato Soup, 2 cup	320	54g	9g	4g	0mg	1,780mg	6g	4g
Avocado (Hass) (Net Carbs) - Medium, 1/2 medium	125	2g	13g	0g	0mg	0mg	0g	5g
Ken's Steak House Dressing - Lite Sweet Vidalia Onion, 2 Tbsp	80	11g	5g	0g	0mg	120mg	10g	0g
Fresh Express 50/50 Mix Bag Salad - Corrected - Spring Mix and Baby Spinach, 2 cups (85g)	20	3g	0g	2g	0mg	55mg	0g	1g
Snacks
Emerald - Cocoa Roast Almonds, Dark Chocolate, 100-calorie Pack (Net Carbs), 1 package (18g)	100	4g	8g	3g	0mg	15mg	1g	2g
Green Giant Fresh - Selected Baby Cut Carrots, 3 oz. (85 g) (about 14 pieces)	35	8g	0g	1g	0mg	65mg	5g	2g
TOTAL:	1,173	149g	51g	34g	6mg	2,286mg	45g	23g