Day 116- Fat terminator workout

Meal 1: (6:30 AM - BREAKFAST)

*make key lime protein squares*

1 Gluatmine

1 Green tea

1 Biotin
Huevos ranchoes with 2 pieces of Ezekiel toast

Ingredients:

• Diced tomatoes
• 1 cup egg whites
• 1/4 cup small onion, quartered
• Cilantro leaves, plus more for garnish
• 2 tbs Green chili's
• Cooking spray
• 7 large eggs, lightly beaten
• Salt and pepper
• 2 tbs black beans, rinsed
• 2 slices of Ezekiel toast
• 2 tbs feta cheese
• 1/4 cup light sour cream 
• minced garlic 
• 1.5 T mango salsa

Post workout: (8:30 AM)

1 Gluatmine

4 egg whites

PB&J Protein Shake

Ingredients:

• 1 scoop Vanilla Whey Powder
• 1/2 cup almond milk
• 6 ice cubes
• 1 Tbsp. Natural (smooth) Almond butter
• 1 Tbsp. Flax meal
• 1 Tsp. No sugar Strawberry Jam
•  1/2 cup fat free cottage cheese

Meal 3: (11:30- LUNCH)
1/4 cup mixed veggie salad (Left overs)

1 cup roasted cauliflower

Easy Dijon-Ginger Pork with Apples & Onion

Ingredients:

• 4-6 loin pork chops, fat removed (or however many chops you need)
• 
Garlic powder

• 1/2 large onion, chopped

• 1 small apple, chopped

• Pepper to taste
• 
1/2 tsp dried sage
• 
1 cup low sodium chicken stock
• 
1 tsp jarred minced ginger (or fresh)

• 4 Tbsp grainy dijon mustard
• 
4 packets stevia

 Directions:

1. In a small bowl mix together dijon, krisda stevia, chicken stock and ginger.  
2. In a large skillet on medium, midst pan with cooking spray or lightly brush with oil.
3. Sprinkle pork chops with garlic powder.  
4. Brown pork chops on both sides.  Remove from pan.  In the same pan, add onion and apple and cook until soft (adding sage and mixing in when its almost done).  
5. Pour in the dijon/broth mixture as well as the pork chops and cook uncovered for 10 minutes, then cover for 6-8 minutes if needed until cooked through. The chops I had were SUPER thick, so I needed to cover them so they cooked through.
   Serve with some sauce spooned over top. 
6. I served with roasted cauliflower (cut cauliflower into small pieces, tossed with seasoning and bit of olive oil and baked at 425 degress for 25 minutes).

Meal 3: (2:30 PM)

Turkey meatloaf burger

1/2 cup edamame saute`

Ingredients:



• 1 tsp ground mustard
• 1 sp chopped fresh oregano

• 1 sp chopped fresh basil

• 1 tsp ground black pepper

• 1/2 tsp BRAGG organic seasoning

• 1 1/3 lb 99% lean ground turkey breast

• clove minced garlic

• 1/4 cup chopped onion
• sauteed mushrooms
• 1 T walden farms chipotle dressing
• 1 T feta cheese
• Shredded zucchini
 

Meal 4: (5:30 PM - DINNER) 

4 Key Lime Protein Bars

Makes 16 squares

by JenFit

Ingredients:

• 8 oz fat free cream cheese, softened
• ½ cup instant nonfat dry milk
• 1 whole egg
• 2 egg whites
• 1 tsp fresh lime zest (an entire lime)
• 2 tbs fresh lime juice
• ¼ cup unsweetened almond milk
• ¾ cup Isopure Zero Carb Vanilla Protein Powder
• ¾ cup Stevia Granular (or sweetener of choice)
• 2 tbs reduced-fat shredded coconut
• 1 tbs cornstarch

Directions:

1. Whisk eggs together in a small bowl.
2. Mix cream cheese along with all other ingredients with blender. Once blended, add eggs and blend until mixed through.
3. Coat 8x8 pan with cooking spray. Add batter.
4. Bake in a preheated 350 degree oven for 35 minutes or until toothpick comes out clean in center.

Meal 5: (9:00 PM)

Almond Joy Protein Shake



Ingredients:



• 1 scoop Isopure Zero-Carb Vanilla Protein Powder

• 1 tsp unsweetened cocoa powder

• 1/2 tsp coconut extract
• 1/2 tsp almond extract 
• sugar sweetener of choice if needed
• 4-6 ice cubes
•  3/4 cup water
• Fish oil



Directions:



Combine the above in a blender. If you like it really chocolaty, start with chocolate protein powder or add more Hershey's cocoa powder.

Fat terminator workout:

In this workout you will be doing 10 different exercises. You need a chair, and something that will allow you to do pull ups. I am using my portable gymnastic rings. For each exercise you will do 4 rounds of 15 seconds of intense work and 15 seconds of rest. This means that you will have 2 minutes for each exercise. On your timer you have to set up 2 intervals of 15 seconds and 40 rounds. I am using my Gymboss Interval Timer which automatically keeps track of my intervals and lets me keep 100% of my focus on my workout rather than constantly checking my watch.

Try to do as many reps as you can during the 15 seconds of work and write down your reps in your exercise log. You won’t have time for anything else, maybe just a sip of water. This workout is so dynamic that you certainly won’t be bored and the 20 minutes of brutal intensity will go by really fast.

1. Low Jacks

2. Dynamic Push Ups

3 . Jump Squats

4. Half Burpees

5. One leg side jump lunge

6. Pull Ups

7. Step Jumps

8. Dancing Crab

9. Butt Lift and Toe Touch

10. Twist Jump

Remember that these are not regular jumping jacks, so try to stay really low with your knees bent at all times.

Dynamic push ups. Jump your feet apart as you lower your body towards the ground. Jump your feet together as you push up.

Jump Squat. When you squat down, push your hips back, keep the weight on your heels, chest up, and your back straight. You have to get to rock bottom squat so that your hips are lower then your knee caps. Then push off of the heels and jump up just a few inches off of the ground. Land softly on the balls of your feet and get immediately into the squat.

Half Burpees. Get into plank and make sure that all of the muscles in your body are tight. Your body should be in one line. Don’t drop your hips down and don’t push your bum up in the air either. Pull your abs in, squeeze your buttocks.

Jump with your feet forward and now stick your bum in the air. Look forward and don’t round your back. Land on the balls of your feet and jump immediately back into the plank.

Get into the side lunge. Keep your weight on the heel of the standing leg and make sure that the other leg is completely straight and the foot is on the ground. Push off of the heel and jump up few inches off of the ground kicking yourself in the butt with the other leg. Don’t really kick yourself in the butt, it’s just a figure of speech :)

Pull Ups. You can use a chair for support if you need to.

Step Jumps. It’s just like step ups except that this exercise is more dynamic, because you are switching the legs as soon as you step up on the chair and you can also do a little jump switch to make it faster and more intense.

Dancing Crab. Keep your weight on the heels and start lifting the opposite arm and leg simultaneously as you push your hips up.

Lift you butt just a few inches off of the ground, bring it back down on the mat and then touch your toes as you lift your upper back off of the mat.

Twist Jumps. Stand with your feet together and bend your knees. Jump just few inches off of the ground twisting your lower body.