Day 27 & 28

Day 27
Breakfast
Omelets made with:
2 whole eggs and 1/3 of cup of liquid egg whites
1 c spinach
1/2 cup bell peppers
sliced white mushrooms
2 green onion
1 apple

Snack
15 grams of protein powder
1/2 cup of water
1/2 c of raspberries
1 tbsp natural peanut butter

Lunch
Mexican Salad
1/2 red onion
1/2 red and green pepper
radishes
1 tbsp parsley
1 tbsp cilantro
3 medium tomatoes
1/2 cucumber
1 chopped grilled chicken breast
lime juice, and 1 tbsp of olive oil

Snack
apple with a tbs of natural peanut butter

Dinner Salmon Burger On Greens
one tin of canned salmon
with
1 egg and 1 tbsp of olive oil
1/4 cup red bell pepper
2 green onions
with dill
2 cups of mixed greens with 2-3 slices each of tomoto and cucumber, and 2 pickles

Evening Snack
no snack

Jackknife - 3 sets, 14 reps
Single Arm Band Pull Downs - 3 sets/ 14 reps
Alternating Lunges with Curl - 3 sets/20 reps with 10lbs
Pushups (superset with below) - 3 sets/14 reps
Dumbbell Bench Press on Ball - 3 sets/ 14 reps with 10lbs
Squat, Curl, Press - 3 sets/ 14 reps with 10lbs
Band Rotations on Stability Ball - 3 sets/ 14 reps each direction


This is to make up for Tuesday's workout but I kept the same reps as Friday.

Day 28
Breakfast
Smoothie
1 cup of water
1 cup blueberries
1 banana
1/2 cup of whole flake oats
4 tbsp of plain low fat yogurt
1 tbsp of ground flax seed
40 grams of vanilla protein powder

Morning Snack

other half of smoothie

Lunch
Tuna Salad
1 can tuna
1 tbsp olive oil
1/4 cup red and green pepper
2 dill pickles
1/4 cup of cooked black
romaine lettuce leaves
1 orange

Snack
4 slices turkey deli meat

Dinner
2 cups of green salad
1 cup chopped veggies
1 tomato
5 oz. chicken breast with spices

no snack.

I was playing with my nieces in the snow today for some fun cardio and also had to make up for wednesdays workout but again i kept the same reps as friday.

Jackknife - 3 sets, 14 reps
Single Arm Band Pull Downs - 3 sets/ 14 reps
Alternating Lunges with Curl - 3 sets/20 reps with 10lbs
Pushups (superset with below) - 3 sets/14 reps
Dumbbell Bench Press on Ball - 3 sets/ 14 reps with 10lbs
Squat, Curl, Press - 3 sets/ 14 reps with 10lbs
Band Rotations on Stability Ball - 3 sets/ 14 reps each direction