Diet Training Week 12

Oh no! I've gain more than 10kg in the last year! 
It's time to shape up! 

Week 12

Day 1 
8/12/2014
Stair Training

1. Sit ups
Sets: 5
Repititions: 20

2. Leg Raises
Sets: 4

Repetitions: 20

3. Stairs

Sets: 4

Repetitions: 13 steps 10 rounds

Total time for workout : 20 minutes

Nutrition

Breakfast: Smoothie
Lunch: Meat and veggies sautéed 

Dinner: Vegitable nabe

Day 2
8/14/2014
Stair Training

1. Sit ups
Sets: 5
Repetitions: 20

2. Leg raises

Sets: 4

Repetitions: 20

3. Stairs
Sets: 5
Repetitions: 10 rounds (13 steps

4. Push ups

Sets: 5

Repetitions: 20

Total time for work out: 30 minutes

Nutrition

Breakfast: Smoothie
Lunch: French Toast

Dinner: Meat, Okonomiyaki, vegies


Day 3                                

8/15/2014

Stair Training

1. Sit Ups
Sets: 5
Repetitions: 20

2. Stairs
Sets: 6
Repetitions: 10 rounds (13 steps)

3. Push ups
Sets: 5
Repetitions: 20

Total time for work out: 30 minutes

Nutrition

Breakfast: smoothie
Lunch: Salmon, cabbage yaki

Dinner: chicken, veggies, rice

6/26/2014

プニョプニョお腹

ライザップ並みの3ヶ月

ダイエットに

挑戦中