Week Three
Monday

Nutrition
Breakfast - Omelete as prescribed, but could only eat about 1/2 - that's huge amount!
grapefruit
Snack - Quick shake as prescribed w/ almond milk & strawberries
Lunch - Mexican Salad as prescribed
Snack - Edamame as prescribed (yum)
Dinner - Salmon Burger on Greens (made with fresh salmon)

Exercise
5 min. Treadmill
3 sets intervals - 2 min high - 2 min low

Get-Ups w/ 5 lbs - 10 reps, 2 sets
Push-Ups - 10 reps, 2 sets
Burpees w/ 5 lbs w/o jump (knees) -10 reps, 2 sets
Alternating Lunges - 10 reps, 2 sets
Standing Band Rotations - on lats machine (free range) - 10 reps, 2 sets
Pull Downs - on free range of motion machine - 10 reps, 2 sets

Tuesday
Nutrition
Breakfast - Smoothie as prescribed w/ strawberries, ground flaxseed
Snack - 1/2 Smoothie
Lunch - Chicken Salad - made as prescribed except chicken for tuna
Snack - turkey deli meat w/ broccoli & cauliflower
Dinner - Salad w/veggies, oil & lemon dressing, salmon

Exercises
Exercise
5 min. Treadmill
3 sets intervals - 2 min high - 2 min low

Get-Ups w/ 5 lbs - 11 reps, 2 sets
Push-Ups - 11 reps, 2 sets
Burpees w/ 5 lbs w/o jump (knees) -11 reps, 2 sets
Alternating Lunges - 11 reps, 2 sets
Standing Band Rotations - on lats machine (free range) - 11 reps, 2 sets
Pull Downs - on free range of motion machine - 11 reps, 2 sets

Wednesday
Nutrition
Breakfast - oatmeal w/almonds, ground flaxseed, apple
Snack - cottage cheese w/ strawberries
Lunch - salad w/ veggies, salmon leftovers
Snack - apple w/nat. peanut butter
Dinner - grilled chicken, salad w/veggies, squash

Exercises
Exercise
5 min. Treadmill
3 sets intervals - 2 min high - 2 min low

Get-Ups w/ 5 lbs - 12 reps, 2 sets
Push-Ups - 12 reps, 2 sets
Burpees w/ 5 lbs w/o jump (knees) -12 reps, 2 sets
Alternating Lunges - 12 reps, 2 sets
Standing Band Rotations - on lats machine (free range) - 12 reps, 2 sets
Pull Downs - on free range of motion machine - 12 reps, 2 sets


Thursday
Nutrition
Breakfast - 1/2 Omelet as prescribed
grapefruit
Snack - Quick shake as prescribed w/ almond milk & strawberries
Lunch - Mexican Salad as prescribed
Snack - Edamame as prescribed
Dinner - Salmon Burger on Greens (made with fresh salmon)

Exercise
5 min. Treadmill
3 sets intervals - 2 min high - 2 min low

Get-Ups w/ 5 lbs - 13 reps, 2 sets
Push-Ups - 13 reps, 2 sets
Burpees w/ 5 lbs w/o jump (knees) -13 reps, 2 sets
Alternating Lunges - 13 reps, 2 sets
Standing Band Rotations - on lats machine (free range) - 13 reps, 2 sets
Pull Downs - on free range of motion machine - 13 reps, 2 sets

Friday
Nutrition
Breakfast - Smoothie as prescribed w/ strawberries, ground flaxseed
Snack - 1/2 Smoothie
Lunch - Chicken Salad - made as prescribed except chicken for tuna
Snack -ham deli meat w/ broccoli & cauliflower & carrots
Dinner - Salad w/veggies, oil & lemon dressing, grilled chicken w/ cajun seasonings

Exercises
5 min. Treadmill
3 sets intervals - 2 min high - 2 min low

Get-Ups w/ 5 lbs - 14 reps, 2 sets
Push-Ups - 14 reps, 2 sets
Burpees w/ 5 lbs w/o jump (knees) -14 reps, 2 sets
Alternating Lunges - 14 reps, 2 sets
Standing Band Rotations - on lats machine (free range) - 14 reps, 2 sets
Pull Downs - on free range of motion machine - 14 reps, 2 sets

Week Two
Wednesday

Nurtition
Breakfast - Smoothie as prescribed (with almond milk, strawberries, ground flax seed)
Snack - remaining 1/2 of above smoothie
Lunch - Chicken salad made as Tuna salad recipe, 1 apple
Snack - turkey deli meat w/carrots & celery
Dinner - salad w/ veggies & evoo & lemon, Chicken breast, zucchini

Exercise
Shoulder Squat w/ 5 lbs - 12 reps, 2 sets
Step-Ups w/5lbs - 12 reps, 2 sets
Push-Ups on bench - 12 reps, 2 sets
Bench Dips - 12 reps, 2 sets
Get-Ups - 12 reps, 2 sets


Thursday
Nutrition
Breakfast - 1 C oatmeal, sliced almonds, ground flax seed, stevia
Snack - 1/2 c cottage cheese, strawberries
Lunch - salad w/veggies, l.o. chicken, orange
Snack - apple w/ peanut butter
Dinner - tuna steak, salad w/veggies, summer squash

Exercise
Shoulder Squat w/ 5 lbs - 13 reps, 2 sets
Step-Ups w/5lbs - 13 reps, 2 sets
Push-Ups on bench - 13 reps, 2 sets
Bench Dips - 13 reps, 2 sets
Get-Ups - 13 reps, 2 sets


Friday
Nutrition
Breakfast - Smoothie as prescribed (with almond milk, fresh strawberries, ground flax seed)
Snack - remaining 1/2 of above smoothie
Lunch - Chicken salad made as Tuna salad recipe, 1 apple
Snack - turkey deli meat w/carrots & celery
Dinner - salad w/ veggies & evoo & lemon, l.o. tuna, and summer squash


Shoulder Squat w/ 5 lbs - 14 reps, 2 sets
Step-Ups w/5lbs - 14 reps, 2 sets
Push-Ups on bench - 14 reps, 2 sets
Bench Dips - 14 reps, 2 sets
Get-Ups - 14 reps, 2 sets

Week Two
Tuesday

Nutrition
Breakfast - 1C oatmeal, sliced almonds, stevia (forgot flaxseed)
Snack - 1% cottage cheese, strawberries
Lunch - 2 C salad w/veggies with evoo & lemon, left over pork chop, 1 apple
Snack - apple w/peanut butter
Dinner - grilled chicken w/rosemary, salad w/veggies, broccoli

Exercise
15 minutes on treadmill warm up
3 sets of 2 min high intensity, and 2.5 min of low intensity

Shoulder squat w 5 lbs - 11 reps, 2 sets
Step Ups w/ 5 lbs - 11 reps, 2 sets
Push - ups, bench - 11 reps, 2 sets
Burpees w/ 5 lbs - 11 reps, 2 sets
Bench Dips - 11 reps, 2 sets
Get ups - 11 reps, 1 set, 4 reps, 1 set

Week Two
Monday

Nutrition
Breakfast - Smoothie (as prescribed with almond milk, strawberries, ground flax seed)
Snack - second 1/2 of Smoothie
Lunch - Tuna Salad made with canned chicken instead of tuna, black beans rolled in romaine
lettuce leaves
Snack - grilled chicken with carrots & celery
Dinner - center cut pork chop (trimmed), salad w/veggies, squash

Exercise
on Treadmill
5 min warm up, 2 min high intensity, 2.5 min low intensity x3

Shoulder Squat w/5 lbs - 10 reps, 2 sets
Step-Ups w/ 5 lbs - 10 reps, 2 sets
Push-ups on bench - 10 reps, 2 sets
Burpees w/ 5 lbs - 10 reps, 2 sets
Bench Dips - 10 reps, 2 sets
Get Ups w/ 5 lbs - 10 reps, 1 sets

Week One
Nutrition

Saturday
Breakfast - 1 C oatmeal w/sliced almonds, flaxseed, stevia, and 1 apple
Snack - 1 C 1 % cottage cheese, strawberries
Lunch - 2 C salad w/veggies, olive oil & lemon, grilled chicken, 1/2 grapefruit
Snack - 1 apple w/natural peanut butter
Dinner - lean tenderloin, salad w/veggies & olive oil & lemon dressing, asparagus

Sunday
Breakfast - 1 C oatmeal w/ sliced almonds, flaxseed, stevia
Snack - 1C 1% cottage cheese, strawberries
Lunch - 2 C salad w/veggies & olive oil & lemon, left over tenderloin, apple
Snack - 1 apple w/ natural peanut butter
Dinner - pork chop, salad w/veggies & evoo & lemon, asparagus

Exercise
Sunday
1 1/2 hour bike ride

Week One
Nutrition:

Monday (Out of town)
Brkfst - oatmeal w/walnuts, apple
Snack - plain yogurt w/strawberries
Lunch - salad (at Wendy's) w/grilled chicken (lemon juice only for dressing)
Snack - apple, walnuts (driving)
Dinner - grilled chicken, salad
Snack - walnuts

Tuesday
B - oatmeal w/almonds, flax seed, apple
sn - yogurt w/strawberries
L - salad w/grilled chicken (EVOO & lemon juice)
sn - apple w/ natural peanut butter
D - grilled chicken, asparagus, salad w/squash, red & green peppers, onion

Wednesday
B - oatmeal w/almonds & stevia, & apple
sn - cottage cheese w/strwbrries & blueberries
L - (left overs) salad w/veggies, chicken
sn - apple & peanut butter
D - grilled chicken, asparagus, salad w/veggies (same)

Thursday (Thanksgiving Day) (out of town College Football Tailgate)
B - oatmeal w/almonds, flaxseed, & apple
sn - cottage cheese w/strawberries & blueberries
L - salad w/veggies & grilled chicken
4:00 -turkey, green beans, cranberry salad,sausage stuffing, brussels sprouts cooked w/bacon,
no dessert, no alcohol
(football game w/no food or drink)
11:30pm - turkey

Friday
B - (at restaurant unexpectedly) oatmeal w/almonds, hot tea
sn - (in car) apple w/nuts
L - salad w veggies
sn - apple w peanut butter
D - turkey, cranberry salad, green beans, sweet potatoe casserole, sausage stuffing, small piece chocolate pie

Workouts

Monday
20 min treadmill (hotel)
Prisoner Squats - 2 sets, 10 reps
Bench Step-Ups - 1 set - 10 reps, 1 set - 3 reps
Push ups - (bench) - 1 set - 10 reps, 1 set - 4 reps
Burpees - 1 set - 10 reps
Bench Dips - 1 set - 10 reps
Get-Ups - 1 set - 10 reps

Tuesday
5 minutes Norditrac ski machine
(did sets one at a time at different times to get thru them)
Prisoner Squats - 2 sets, 11 reps
Bench Step Ups - 2 sets, 11 reps
Push Ups - 2 sets, 11 reps
Burpees - 2 sets, 11 reps
Bench Dips - 2 sets, 11 reps
Get Ups - 2 sets, 11 reps

Wednesday
5 minutes Norditrac ski machine
(did sets one at a time at different times to get thru them)
Prisoner Squats - 2 sets, 12 reps
Bench Step Ups - 2 sets, 12 reps
Push Ups - 2 sets, 12 reps
Burpees - 2 sets, 12 reps
Bench Dips - 2 sets, 12 reps
Get Ups - 2 sets, 12 reps

Thursday
5 minutes Norditrac ski machine
(did sets one at a time at different times to get thru them)
Prisoner Squats - 2 sets, 13 reps
Bench Step Ups - 2 sets, 13 reps
Push Ups - 2 sets, 13 reps
Burpees - 2 sets, 13 reps
Bench Dips - 2 sets, 13 reps
Get Ups - 2 sets, 13 reps

Friday
5 minutes Norditrac ski machine
(did sets one at a time at different times to get thru them)
Prisoner Squats - 2 sets, 14 reps
Bench Step Ups - 2 sets, 14 reps
Push Ups - 2 sets, 14 reps
Burpees - 2 sets, 14 reps
Bench Dips - 2 sets, 14 reps
Get Ups - 2 sets, 14 reps