Week 13 Obese To Fit – Day 1

Felt strong today.  Did a complete workout and felt that I could have done more but I didn’t want to over exert myself.  First day back since taking some much needed time off due to my body recuperating.

OTF – Week 13 Day #1

Food

  • Breakfast – Pork soup
    • Hydration & Carbs
  • Lunch – McDonald’s Big Mac
    • Protein & carbs
  • Dinner – Baked chicken & rice
    • Protein & carbs

Supplements

  • Old School Labs Vintage Boost (2 morning 1 before workout)

Workout

  • Daily seven stretches (10 – 12 min)
  • Run/Walk (34 min)
    • Walk 5 minutes to warm up (5 min)
    • Run for 4 min 4 times with 2 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)