Change of plans once again. A friend of mine has asked for help with losing weight and getting back in shape. He joined my gym and I helped him set up his eating plan. So I have decided that instead of giving him a workout plan to follow and sending him on his merry way, that I will be doing the workouts with him to keep him motivated.
He needs to lose around 40 lbs.
So I guess I'm headed to 165 lbs. a little earlier than expected!
Last night I put him through a pretty grueling leg workout after walking to the gym, followed by 30 minutes on the treadmill plus the walk back to my house. He took it like a champ and I think he will be successful.
Last nights workout:
Superset:
Leg press: sets of 25,20,15,10,5 Calf Press: Sets of 25, 20, 15, 10,5
Superset:
Hack squat: sets of 5,10,15,20,25 Bodyweight lunges: 10,20,30,30,30
Superset:
Leg extensions: 4 sets of 15 Lying leg curls: 4 sets of 15
Seated calf raises: 4 sets of 15
30 minute brisk walk on the treadmill on 10 incline.
Tonight is chest and triceps followed by 40 mins. on the stairs.
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2121 kcal
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Fat: 49.75g | Prot: 165.26g | Carbs: 234.54g.
Breakfast: Blue Diamond Almond Breeze Original Unsweetened Almond Milk, Starbucks Espresso Shot, Chobani Nonfat Vanilla Greek Yogurt, Raspberries, Harris Teeter Blueberries, Strawberries, Quaker Simply Granola Oats, Honey & Almonds. Lunch: Shadybrook Farms Seasoned Turkey Patties, Birds Eye Protein Blends California Style. Dinner: Kidney Beans (Canned), Garbanzo Beans, Birds Eye Steamfresh Mixed Vegetables, Light Cream, Venison/Deer, Brown Rice (Long-Grain, Cooked). Snacks/Other: Nature's Best Perfect Low Carb Isopure Whey Protein Isolate - Dutch Chocolate. more...
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3204 kcal
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Exercise:
Stair Climber (Stepper) - 40 minutes, Weight Training (moderate) - 45 minutes, Resting - 6 hours and 5 minutes, Sleeping - 8 hours, Desk Work - 8 hours, Walking (moderate) - 5/kph - 30 minutes. more...
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