Hi,
As promised, I would get back to you about the exercises that I have been doing. Right now, I am in the end of week 3 of a 12 week program that I am following from www.bodybuilding.com
The trainer's name is called Kris Gethin, you'll find him on Facebook.
Way of eating
I would like to give you a short summary of the way I have been eating for the past three weeks. I am taking three meals a day on fixed times.
BREAKFAST, usually around 8:00 AM.
LUNCH, between 12 PM and 1 PM.
DINNER, between 5 and 6 PM.
On the days I am going to the gym, which is four times a week, I am eating a small portion of grilled chicken and vegetables after my exercise, which is usually around 9 PM. Other than that I am eating some fruit between the meals to keep my metabolism going. To give you an idea of what I am eating, here's an example of today.
Today's meals
BREAKFAST: 2 boiled eggs with 2 pieces of whole wheat toast.
LUNCH: homemade guacamole (recipe will follow later) on 2 pieces of whole wheat toast.
DINNER: 3 small pieces of grilled chicken breast, mix of vegetables (broccoli, yellow squash, zucchini, carrot) prepared with one tablespoon of olive oil, 1 sweet potato (prepared on the barbecue).
In between snacks were: a banana, 2 apples.
Temptations
I have to be honest with you that while being in the end of week 3, temptations start kicking in. Old bad habits like drinking cola, are things you definitely have to leave behind in your journey to lose wait. But sometimes it is hard, as it's available everywhere...
I do want to encourage you at those moments, including myself, to think about your goal, the transformation you want to achieve, which is having a healthy body and say goodbye to the weight.
So far I have done a pretty good job in dealing with those temptations by choosing to, for example, eat an apple at the moment I am craving for something bad. Also I keep telling myself it's not worth it to drink a glass of cola while I am busting my butt of (yes literally!) in the gym! So we have to stay strong, fight those temptations and choose to live healthy. It all comes down to the choices we make.
If you guys have any suggestions for healthy snacks or healthy recipes, please don't hesitate to share in the comment box below. Thanks!
BTW i weighted my self in the beginning of this week it's 300 lbs after 3 weeks i'll weight my self again.
Week 3 day #20
Now here's the exercise for day #20 (week 3)
As promised, I would get back to you about the exercises that I have been doing. Right now, I am in the end of week 3 of a 12 week program that I am following from www.bodybuilding.com
The trainer's name is called Kris Gethin, you'll find him on Facebook.
Way of eating
I would like to give you a short summary of the way I have been eating for the past three weeks. I am taking three meals a day on fixed times.
BREAKFAST, usually around 8:00 AM.
LUNCH, between 12 PM and 1 PM.
DINNER, between 5 and 6 PM.
On the days I am going to the gym, which is four times a week, I am eating a small portion of grilled chicken and vegetables after my exercise, which is usually around 9 PM. Other than that I am eating some fruit between the meals to keep my metabolism going. To give you an idea of what I am eating, here's an example of today.
Today's meals
BREAKFAST: 2 boiled eggs with 2 pieces of whole wheat toast.
LUNCH: homemade guacamole (recipe will follow later) on 2 pieces of whole wheat toast.
DINNER: 3 small pieces of grilled chicken breast, mix of vegetables (broccoli, yellow squash, zucchini, carrot) prepared with one tablespoon of olive oil, 1 sweet potato (prepared on the barbecue).
In between snacks were: a banana, 2 apples.
Temptations
I have to be honest with you that while being in the end of week 3, temptations start kicking in. Old bad habits like drinking cola, are things you definitely have to leave behind in your journey to lose wait. But sometimes it is hard, as it's available everywhere...
I do want to encourage you at those moments, including myself, to think about your goal, the transformation you want to achieve, which is having a healthy body and say goodbye to the weight.
So far I have done a pretty good job in dealing with those temptations by choosing to, for example, eat an apple at the moment I am craving for something bad. Also I keep telling myself it's not worth it to drink a glass of cola while I am busting my butt of (yes literally!) in the gym! So we have to stay strong, fight those temptations and choose to live healthy. It all comes down to the choices we make.
If you guys have any suggestions for healthy snacks or healthy recipes, please don't hesitate to share in the comment box below. Thanks!
BTW i weighted my self in the beginning of this week it's 300 lbs after 3 weeks i'll weight my self again.
Week 3 day #20
Now here's the exercise for day #20 (week 3)
Leg Workout:
Cardio
20 min
Seated Barbell Twist
150 reps, per side
Leg Extensions
2 warm up sets of 8-10 reps
1 drop set of 100 total reps
Leg Press
2 warm up sets of 8-10 reps
3 rest-pause sets to failure in 30 reps
Standing Leg Curl
1 warm up set of 8-10 reps
3 sets to failure in 20 reps
Hack Squat
2 warm up sets of 8-10 reps
3 rest-pause sets to failure in 30 reps-
Cardio
20 min -
Seated Barbell Twist
150 reps, per side
If you would like to know the exercises I have been doing for the previous weeks, just check it out through this link:
