Diet Training Week 11

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

Week 11

Day 1 
8/4/2014
Kettlebell Training

1. Sit ups
Sets: 5
Repititions: 20

2. Leg Raises
Sets: 4

Repetitions: 20

3. Kettlebell

Sets: 5

Repetitions: 10-20

4. Triceps 

Sets: 4

Repetitions: 10-20

Total time for workout : 20 minutes

Nutrition

Breakfast: Peanuts, Grapefruit juice
Lunch: Beef bowl

Dinner: Chicken, meatballs, vegies

Day 2
8/7/2014
Kettlebell Training

1. Sit ups
Sets: 5
Repetitions: 20

2. Leg Raises

Sets: 5

Repetitions: 10-20

3. Kettlebell
Sets: 5
Repetitions: 20

4. Teppo

Sets: 3

Repetitions: 30

Total time for work out: 30 minutes

Nutrition

Breakfast: Smoothie
Lunch/dinner: Thai Food


Day 3                                

8/9/2014

Tabata Training

1. Sit ups
Sets: 5 
Repetitions: 20

2. Leg Raises
Sets: 5
Repetitions: 20

3. Tabata Training
Sets: 2
Repetitions: 8 rounds of 20sec workout 10sec rest

4. Stair Training

Sets: 3

Repetitions: 10

Total time for work out: 30 minutes

Nutrition

Breakfast: smoothie
Lunch: Omlette, chicken

Dinner: Tonjiru Soup 

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