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)
