Thursday March 31st - Day 5

Weight 162.5
Gym :
weights 100x 70 lbs =7000
6 minutes elliptical at 10 for 5 mins and 15 for one minute
Pull ups/swinging etc own weight 5 minutes
Swimming 5 laps (1 lap = there and back in pool
Jump rope - with help from Yoli Margolese skipping on alternating feet "Thanks for the help Yoli" One day i will be an expert thanks to you.

Breakfast:
60 grams of cooked brown rice
250 grams salad and can of tuna

Lunch
250 grams of salad


Dinner:
Pizza ? or Rice and meat again ?

Wednesday March 30th

165 ponds No change from Tuesday (Too much fruit I bet)
Gym in the morning

40 minutes + on the elliptical - 10 resistance
No weight lifting
Some stretch exercises
3 laps of the pool in just under 2 minutes (have to check how fast ...I may be wrong)

Breakfast
350 grams salad and can of tuna ( no oil added - just spices)

Lunch - just a can of carrots with a little butter and spices - delicious snack

Dinner: 200 grams cut up london broil 1/2 cup dried brown rice , i cup frozen veges and half an onion.
I grapefruit and one apple

EOD

Tuesday March 29th Day 3

Weight 163 Hooray
Gym
15 minutes on elliptical at 10-15 resistance
bench press 5200 lbs 78 x 65lbs
jump rope 3 minutes
stretching exercises

Breakfast
250 grams of salad with my 5 oz can of Bumble tuna Alabacore -150 calories

Lunch 150 grams of salad and one Morning Star Garden Veggie patty - 110 calaories

banana

can of no salt carrots from Wegmans 105 calories

Dinner: 9" pizza pie (laffa style) whole wheat - 3 oz mozzarella cheese, some olives and onions and spices. Heated oven to 500 on a pizza stone and put pizza in at 425 . Comes out just so good
Total calories - about 650

Then I ran into trouble and gorged myself on fruit(should have only had 1 fruit
I navel orange
I fuji apple
1 Florida grapefruit

Monday March 28 - Day 2

Weight: 165
Today at the gym weighed in at 165.

Bench press 5670 lbs

58 x 65 = 3770
20 x 95 =1900

Total: 5670

Elliptical - new ones With Heshy Cutler
15 minutes 1.5 miles
Pressure: 11 minutes at 10
4 minutes at 13-15
no swimming today
Some stretching.

Breakfast 1 5oz can of tuna 120 calories
4 oz of salad = 100 calories
no oil just vinegar / lemon juice and spices

Lunch : can of low salt Wegmans corn 280 cals
1 banana

Dinner:
6 oz steak no fat
Brown rice 1/2 cup raw 350 calor4ies
3 oz of frozen veges with the rice and steak bits Enjoyed it added curry and fried in a little olive oil/garlic and half a sweet onion
1 apple

Sunday March 27th - Start of 13 lb weight loss.

Weighed in at 168 - 13 lbs to go
1 mile on the elliptical in 6:06 minutes at level 10
2 miles completed in 14 minutes
Bench pressed 65lbs 78 times = 5070 lbs
Swum 2 laps in just over 1 minute.
jump rope and hulu hoop - no time specified

Food: Breakfast: 350 grams salad - no oil - just added spices/vinegar/lemon juice
plus 5 oz can of no salt tuna
Lunch - 425 grams of salad

1 banana
10 baby carrots

Nighttime:
Home made pizza total 650 calaroies
3 oz cheese i small whole wheat pie crust
some olives and spices
I orange