Fat Loss Project Day 8 Monday - complete

Wake up 6.40am
Breakfast 7.45am 1c whole oats, 1TBSP sliced almonds, 1 TBSP flax seed, little cinnamon, 1x apple. 1x golden kiwifruit tea

10.45 Morning tea
1/2c plain low fat yoghurt + 1/2 c frozen blueberries

12.30 Lunch
2 c lettuce with 3/4 c tomato, 1/4 c carrot grated, Coachs dressing, 95 grams tinned tuna. 1x apple.

2.45 Afternoon tea
1 apple,

4.45 1tsp peanut butter

Dinner 6.10 pm 150grams fish (gurnard), 1.5 c lettuce, 1 tomato, 1.5c brocolli

FLUIDS 3.2 litres + herbal teas

Exercise 9am-9.50am
Cardio (power walking up hills). 5 min warm up. High power for 2 mins, medium power for 2.30 mins
x3
No warm down, straight to strength after a glass of water

Shoulder Squat (with 2.5 kg weights) (taking elbows to knees) 15,15,15
Step Ups (with 2.5 kg weights) using alternate legs 15,15,15
Push Ups (real push ups on toes) 8,8,8
(I have never been able to do a "real" push up before so this was a first I have been trying to get to for some time now, but the form was weak and not especialy deep in the elbow bending, but none the less very challenging which is the whole point. I was thrilled to 8, will work on getting the form better and pushups deeper this week)
Burpees with dumbells (no jump) done with 1 kg weights 10,10,10
Bench Dip (feet uncrossed on chair) 10, 10 (to failure), 10 (to failure)
Get ups with 1x 2.5 kg weight with straight arm up, alternating arms 15,15,15

rest 60 seconds

QUESTION ON WEIGHTS Coach, you mention in your email, if you can do more, to increase your weights. My bigger weights are those round plates you put on a bar, not dumbell style. Do you think I should do the squats with more weight using the bar on the back of neck? In Pump I was doing 10kgs a side for the squat track, but I dont have that much weight at home and I could not afford to buy it (you'd think the plates were gold..). The max I can got to is 7kgs a side with the weight I have at home, or hopefully borrow more even more weight from my friend who owns a gym. I am squatting more deeply than I normally do in Pump though, could not see me being able to touch elbows to knees with 10kgs on each side, I'd fall over. I could also hopefully borrow the dumbell bars from my friend and add my borrowed plates to that as well. i'd love to buy some as I know I'd use them, but just not financially possible right now. What would be best? I will try to make it happen.