Week 10 Obese To Fit – Day 1

Well I’m feeling pretty good because I’ve reached the double-digit weeks.  I’m eating healthier but I’m also allowing myself cheat days.  Today I had fried pork chops with rice so it was much needed protein and carbs.  My body is ready to take it another level so this week I will add more run time and an extra body part for weight training.

OTF – Week 10 Day #1

Food

  • Brunch –Bacon, eggs and rice
    • Protein and carbs
  • Dinner – Pork and rice
    • Protein and carbs

Supplements

  • Old School Labs Vintage Boost
  • Old School Labs Vintage Burn

Workout

  • Daily seven stretches (10 – 12 min)
  • Run/Walk (34 min)
    • Walk 5 minutes to warm up (5 min)
    • Run for 3 min 4 times with 3 min breaks in between (24 min)
    • Cool down walk for 5 minutes (5 min)
  • Stomach exercises
    • 10 x 3 weighted crunches, rest 2 min in between (60 lbs)
    • 10 x 2 weighted oblique/torso rotations (100 lbs)
    • 10 x 3 captains chair knee raises
    • Side stretches (4 count – 10 reps) between crunch sets
  • Weight training
    • 10 x 3 bicep curls (25 lbs)
    • 10 x 3 triceps push down (30 lbs)
    • 10 x 3 Chest press (60 lbs)
    • 10 x 3 Lateral raise (60 lbs)
    • 10 x 3 Military shoulder press (60 lbs)
    • 10 x 3 Leg press (100 lbs)

1 Comment

  1. Hi Artemis, I’ve been following the series “Obese to Fit” and I’m feeling very good so far. With your articles I’ve tried to stay focused on my health. Still I’m far from my health goals but I’m confident I’ll achieve them. Keep inspiring us!

Leave a Reply

Your email address will not be published.


*


This site uses Akismet to reduce spam. Learn how your comment data is processed.