Day 2 - Food & Workout

Day 2 - Logs

 

-1 mile warm-up - 8:45 (your pace may be different)

 

 

YOU WILL NEED A CHAIR

- 1 minute single leg lunges w/ chair and 10# plate (each leg) *2 minutes total*

- 1 minute weighted step-ups onto chair w/ 10# plate (make sure it is secure against a wall) - each leg *2 minutes total*

- 1 minute weighted forward lunges (using 10# free weights in each hand) - alternating legs *2 minutes total*

 

With or without weighted bar

 

-1 minute squats

-1 minute down and hold squats

-1 minute bottom half squats

-1 min wall sits

 

-25 Russian twists (twice)

-25 V-ups (twice)

 

*COOL DOWN - walk and stretch

 

 

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
General Mills - Kix, 30 g (1 1/4 cups)	110	25g	1g	2g	0mg	180mg	3g	3g
Stonyfield Organic - Plain Greek Yogurt 0% Fat, 5.3 OZ	80	6g	0g	15g	5mg	60mg	6g	0g
Honey - Clover, 1 Tablespoon	60	16g	0g	0g	0mg	0mg	16g	0g
Lunch
Strawberries - Frozen, unsweetened, 0.5 cup, unthawed	26	7g	0g	0g	0mg	1mg	3g	2g
Optimum Nutrition - Gold Standard Natural 100% Whey Protein Powder Vanilla, 1 rounded scoop (29.4 g)	120	3g	1g	24g	30mg	130mg	1g	0g
Horizon - Organic Fat-Free Milk, 0.25 cup	23	3g	0g	2g	1mg	33mg	3g	0g
Silk - Unsweetened Organic Soy Milk, 1 cup (240 ml)	80	3g	4g	7g	0mg	70mg	1g	2g
Dole - Dark Sweet Cherries (Frozen), 3/8 C	55	6g	0g	0g	0mg	0mg	5g	1g
Dinner
Avocado (Hass) (Net Carbs) - Medium, 1/2 medium	125	2g	13g	0g	0mg	0mg	0g	5g
Cottage Cheese - Cottage Cheese Breakstone's - Small Curd Fat Free, 1/2 Cup (120g)	80	8g	0g	11g	10mg	360mg	6g	0g
Rudis - Gluten Free Multigrain Bread, 2 slice	180	34g	7g	2g	0mg	300mg	6g	4g
Tyson - Canned Chicken Breast, 0.5 container (10 oz.s ea.)	150	0g	1g	33g	75mg	500mg	0g	0g
Best Foods Mayo - Light Mayo, 1 tbsp	35	1g	4g	0g	5mg	125mg	0g	0g
Snacks
Apples - Raw, with skin, 1 medium (2-3/4" dia) (approx 3 per lb)	72	19g	0g	0g	0mg	1mg	14g	3g
TOTAL:	1,196	133g	31g	96g	126mg	1,760mg	64g	20g