FLP# 32 Thursday

Breakfast- 0900

ate 1/2 and shared 1/2 Smoothie

Raspberries, almond milk,banana,1/2 c oat flakes,1T flax seeds, 2 scoops protein powder

No AM snack

Lunch- 1200

Tuna salad with

white tuna, olive oil,ch. dill pickle, 1/4 c black beans, romaine lettuce

1 pear

Pm snack- 1330

1 cup carrots/celery/broccoli

4 slices deli ham

Dinner-1900

2 c salad, 1 c carrots/celery/cauliflower

1 tomato, olive oil/lemon jusice

1 chicken breast

Eve snack- 2 oz almonds

1 c celery/ carrots

Warm ups- 5 mins elliptical

4 sets- 2:45 high intensity and 2:00 low intensity- elliptical

Jacknife/push up- 3/13

chin downs- 3/13

lunge/curl/press- 3/18

toe tappers- 3/16

squat/curl/press- 3/13

front dual db raise- 3/13 5# weight(s) used for exercises. 60 sec rest in between sets