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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.
Diet Calendar Entries for 14 June 2016:
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2121 kcal
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Fat: 49.75g | Prot: 165.26g | Carb: 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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Activities & 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) - 3/mph - 30 minutes. more...
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