Week 4 Obese To Fit – Day 1

Today I felt pretty confident about working out.  I knew I would have to do more than the previous three weeks but I felt ready to take it a step further.  I think I’ve prepped my body enough for some light weight training.  I didn’t get salad today so I’ll just have to suck it up if I start feeling like crap during the workout.

OTF – Week 4 Day #1

Weight

  • Starting – 230lbs OTF Week #1 Day #1
  • As of 9/3/2017 – 226lbs

Food

  • Breakfast – 2 Fried eggs & rice
    • Protein & carbs
  • Lunch – Baked pork loin & rice
    • Proteins & carbs
  • Dinner – BBQ Chicken, mashed potatoes, and corn on the cob
    • Proteins and carbs and veggies

Workout

  • Daily seven stretches (10 – 12 min)
    • Neck stretches (1 min)
    • Bicep stretches (1 min each side)
    • Shoulder stretches (1 min each side)
    • Toe touches (1 min)
    • Spread legs shoulder width and touch toes (1 min each side)
    • Lunges stretching both sides (1 min each side)
    • Sitting outer thigh stretches (1 min each side)
  • Run/Walk (34 min)
    • Walk 5 minutes to warm up (5 min)
    • Run for 2 min 6 times with 2 min breaks in between (24 min)
    • Cool down walk for 5 minutes (5 min)
  • Stomach crunches
    • 10 x 3 weighted crunches, rest 2 min in between (50lbs)
    • 10 x 2 weighted oblique/torso twists (90lbs)
    • Side stretches (4 count – 10 reps) between crunch sets
  • Weight training
    • 10 x 3 Chest press (50lbs)
    • 10 x 3 Military shoulder press (50lbs)
    • 10 x 3 Leg press (90lbs)

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