Workout-saturday 05 dec 2009

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 ENF9EMH3WXQP

• Beginner's Program Home Fat Loss Workout - Monday For UHW Inner Circle Members, here is a video with the Monday fat loss workout...
• Fat Loss Through Goal Setting and MASSIVE Action You want to lose fat. You want to take more vacations. You want to run...