Week 9 Obese To Fit – Day 1

OTF – Week 9 Day #1

Food

  • Breakfast –Fried eggs, fried rice, and fried bacon (use paper towel to suck oil)
    • Protein, carbs, and kryptonite
  • Lunch – Ikea Swedish meat balls with vegetables
    • Carbs and veggies
  • Dinner – Barbecue chicken and mashed potato’s
    • Protein and carbs

Workout

  • Daily seven stretches (10 – 12 min)
  • Run/Walk (30 min)
    • Walk 5 minutes to warm up (5 min)
    • Run for 2.5 min 4 times with 2.5 min breaks in between (20 min)
    • Cool down walk for 5 minutes (5 min)
  • Stomach crunches
    • 10 x 3 weighted crunches, rest 2 min in between (60lbs)
    • 10 x 2 weighted oblique/torso rotations (100lbs)
    • Side stretches (4 count – 10 reps) between crunch sets
  • Weight training
    • 10 x 3 Chest press (60lbs)
    • 10 x 3 Lateral raise (60lbs)
    • 10 x 3 Military shoulder press (60lbs)
    • 10 x 3 Leg press (100lbs)

1 Comment

  1. Hey… I’ve been looking for a blog of such that gives update on workouts and meal plans. However, I stumbled to the week 9 and I’m interested in the workouts. Where do I start from?

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