Week 5 Obese To Fit – Day 3

Weighed myself.  Looks like progress.  I’m at 223lbs now.  Lost 3 lbs since the last weigh in.  Gotta keep up the salad diets on workout days and find alternative snacks that aren’t too bad calorie-wise.  Popcorn, cheese crackers, and cheese sticks seem to be a better alternative then pork grinds and nachos.

Same workout for the next couple of weeks until all the cobwebs have been shaken off and until I can complete these next to effortlessly.

OTF – Week 5 Day #3

Food

  • Breakfast – Coffee and water
    • hydration/dehydration… lol
  • Lunch – Protein pack (as seen in the pic)
    • Proteins and carbs
  • Dinner – Chili macaroni
    • Carbs and protein

Workout

  • 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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