extraordinary results. extraordinary effort.
So far so good. I’m down an absolutely amazing 14 lbs in 28 days. If you don’t believe it, BELIEVE IT! I knew going into this that where the results and why the results will come is and will be from how I eat and what I eat.
For 96% of the population, sticking to a effective eating plan is difficult for most. There’s so much temptation out there to eat garbage. Consistantly, I have eaten right for 28 days in a row. I think I’m not getting enough protien into my diet and I need to make those adjustments via supplementation, but at the end of the day I am achieving un believeable results.
MY DESIRE MY WHY~ ME, MYSELF AND I
My desire to be in shape is higher now than ever before. My desire to be lean and fit is higher now than ever before. My desire not to be fat and overweight is higher now than ever before. The way I was going, I new I needed to make a change. 235 lbs was the heaviest I’d ever been. There were so many things wrong. I could grab chunks in spots on my body that were embarassing. Regardless. I couldn’t nor would any excuse (change of jobs, time, injuries, scheduling) hold me back from what I wanted.
And that Is to be Fit. Lean and inshape and able to play and run with my Son and Daughter. for the next 50 years. I figure, If I want to be able to play BBall with my son in a competitive mens league and not be a big fool doing it, then I needed to get in shape starting now, change my habits starting now and keep consistant going forever starting now.
Does this mean that I won’t eat fast food, chineese food, butter chicken any more? No, but what it does mean is that those are treats. And they should be enjoyed and not MY main diet. Once in a while and at most once every two weeks.
great results thus far.
CARDIO - 10 Movements in 10 Minutes
2:00 – 0:00 Warm-Up (I’d reccomend)
10:00 – 9:00 Combo Run
9:00 – 8:00 Warrior Lunges
8:00 – 7:00 Tires
7:00 – 6:00 Off The Line
6:00 – 5:00 Charlestown Kick
5:00 – 4:00 Circle Run
4:00 – 3:00 “The Gretch”
3:00 – 2:00 Defensive Slide
2:00 – 1:00 Side Lunge – Side Kick
1:00 – 0:00 Hop Squat – Run Home
2:00 – 0:00 Cool down (i’d reccomend)
“Start Strong, Finish Stronger”
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My second workout – at about 8:30 to 8:40 am
10 Minute “ABS” workouts 20 movements / 10 minutes.
2:00 Warm-up (recommended)
10:00 – 9:30 Cross Crunch
9:30 – 9:00 Bridge Crunch
9:00 – 8:30 Iso Bike
8:30 – 8:00 Speed Bike
8:00 – 7:30 Golden Gate
7:30 – 7:00 Side arm “O” crunch
7:00 – 6:30 Switch sides – Side arm “O” crunch
6:30 – 6:00 Hip lift kick
6:00 – 5:30 Switch sides – Hip lift kick
5:30 – 5:00 Plank “O” crunch
5:00 – 4:30 3-point Plank Crunch
4:30 – 4:00 Switch Sides – 3-point Plank Crunch
4:00 – 3:30 Lolasana (this is a cool movement)
3:30 – 3:00 the Dawn
3:00 – 2:30 Mountain Climber
2:30 – 2:00 Superman Crunch
2:00 – 1:30 Tic-Toc-Lift
1:30 – 1:00 Peek-a-Boo
1:00 – 0:30 Scissor Crunch
0:30 – 0:00 Scissor Lift.
2:00 Cool-Down (recommended)
EATING PLAN – ” Plan my meals for the day and I will be ok”
DRINK 1 - WATER WITH LEMON JUICE
DRINK 2 – ANATOR P70
DRINK 3 – PROTEIN SHAKE WITH BERRY MIX (RASPBERRIES, BLACK BERRIES, BLUE BERRIES) www.fivestarmuscle.com
MEAL 1 – PEAR LARGE
DRINK 4 - WATER w. www.realemon.com
MEAL 2 - 1 RED PEPPER, 1 YELLOW PEPPER, 4 SMALL ITALIAN TOMATOS, 1/2 AVOCADO
MEAL 3 - 1 SOLE FILLET w. 1/2 cup white rice.
DRINK 4 – WATER w. realemon
MEAL 4 - 1 cup oatmean with 2 scoops of protein powder www.fivestarmuscle.com
DRINK 5 - WATER W. realemon added
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