December 5th, 2009 → 6:35 pm @ Claus // View Comments
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From today on I have decided to write a daily overview of my training. So you folks can see what I do and you can join my diet and workout plan. As you know I have written this ebook “eBook Quick Guide – How to lose fat and shape your body” and this blog is a good medium to add more info to the topics described in the ebook.
So you will see my progress and comment on it. And off course it should animate you to start with your daily workout plan to achieve a healthy lifestyle.
I will not everyday write a detailed message, but plan to write as much as possible.
Here is my diet and work out from today.
7:00 – 1st breakfast: oats and bran flakes, fat free milk, multivitamin, Omega 3 fish oil
10:00 – 2nd breakfast: 2 roll, 1 cup of coffee
10:30 – 1 hour walk in the mountains with dog
12:30 – whey protein shake
14:30 – workout in gym
leg press (warm up) – 2 sets x 20 reps
leg – extensions (warm up) – 2 sets x 15 reps
squats – 4 sets, 1 x 10, 1 x 8, 1 x6, 1 x 4 with increasing weight
standing calf raises – 2 x 15reps
hanging leg raises – 3 x 20
sit ups at machine with weight – 2 x 30
Sauna
16:00 – lean chicken sandwich
19:00 – dinner (not sure yet)
And that was it. You see I eat often, but small portions and I try to drink lots of water.
Some info from the scale: 83,5 kg with 15% body fat. My next goal is 13% body fat, but not dropping more weight.
Stay tuned and join me on my journey.
Out 
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