Week 27 Obese To Fit – Day 1

Wow!  It’s officially been six months since starting my workout routine.  Since then I’ve lost approximately 20 lbs and I’m getting leaner and gainer some muscle mass.  My pants are much more looser and I’m able to wear my skinnier clothes.  I find myself automagically moving and going to the gym even when my body doesn’t want to.  Your momentum will get you there at this point.

TIP: Take baby steps to get started and you will find yourself gaining momentum in weeks 20 and more.

OTF – Week 27 Day #1

Food

  • Breakfast – Coffee & bacon & eggs
    • Caffeine & protein
  • Lunch – Skipped
  • Dinner – Baked chicken & rice
    • Protein and carbs

Supplements

Workout

  • Daily seven stretches (10 – 12 min)
  • Run/Walk (31 min)
    • Walk 5 minutes to warm up (5 min)
    • Run for 8 min (2x) with 5 min break in between (21 min)
    • Cool down walk for 5 minutes (5 min)
  • Stomach exercises
    • 10 x 3 weighted crunches, rest 2 min in between (70 lbs)
    • 10 x 2 weighted oblique/torso rotations (110 lbs)
    • 10 x 3 captains chair knee raises
    • Side stretches (4 count – 10 reps) between crunch sets
  • Weight training
    • 10 x 3 bicep curls (50 lbs)
    • 10 x 3 triceps push down (65 lbs)
    • 10 x 3 Chest press (60 lbs)
    • 10 x 3 Lateral raise (75 lbs)
    • 10 x 3 Lateral pull down (60 lbs)
    • 10 x 3 Leg press (110 lbs)
    • 30 x 1 abductors/adductors (150 lbs)

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