Week 13 Obese To Fit – Day 3

Haven’t been eating too much bad food but then again I haven’t been eating too many healthy foods either.  I can however, feel the difference after eating either one.  If you wanna feel good, eat good – vice versa.

OTF – Week 13 Day #3

Food

  • Breakfast – Scrambled eggs and bacon
    • Protein
  • Lunch – Hot dog
    • Protein & carbs
  • Dinner – Spaghetti and meatballs
    • 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)

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