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