Week 5 Obese To Fit – Day 1

Week 5, slow and steady.  Today I indulged in some Ikea food.  You would never think Ikea would be a place to get food but it is.  Nice place to go especially after church.  The family loves it and you’ll be walking off the food because that place is like a maze – good luck trying to get out.

I had a good workout today.  Wasn’t dreading it, wasn’t looking forward to it either, but it seemed like just another every day activity… which is good.  It’s starting to become a part of my weekly routine.  Like I said, slow and steady is key.  This week’s workout is the same as last week.  Next week, we’ll change up the run and add a little more weights to our routine.

OTF – Week 5 Day #1


  • Breakfast – Coffee and water
    • hydration/dehydration… lol
  • Lunch – Salad, Swedish meatballs, and slice of almond pie
    • Proteins, veggies, and sugar
  • Dinner – Fried pork, white rice, and tomato/onions
    • Proteins and carbs and veggies


  • Daily seven stretches (10 – 12 min)
    • Neck rotation (1 min)
    • Arm stretches (1 min each side)
    • Shoulder stretches (1 min each side)
    • Torso rotations (1 min)
    • Alternating toe touches (1 min each side)
    • Lunges stretching both sides (1 min each side)
    • Hamstring 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 rotations (90lbs)
    • Side stretches (4 count – 10 reps) between crunch sets
  • Weight training
    • 10 x 3 Chest press (50lbs)
    • 10 x 3 Lateral raise (50lbs)
    • 10 x 3 Military shoulder press (50lbs)
    • 10 x 3 Leg press (90lbs)

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