I understand that this is not at all easy but that is what separates you from everyone that just says they want a better body instead of working for it. I told you before that to get what you want in life and to accomplish any goal you have set for yourself hard work is necessary. That means the exercises you do as well as the food you eat, which in some cases are more important than anything when losing weight. Just remember STAY FOCUSED! & work your butt off! YOU CAN DO IT, TRUST ME!
Below is the diet for the rest of the week and workouts through Friday.
Diet
Wednesday: baked salmon and a salad with light dressing
Thursday: roasted chicken breast, baked beans and wheat bread roll
Friday: taco salad with light Catalina dressing and sliced green apples
Saturday: veggie burgers with wheat buns and corn on the cob
Sunday: Fruit salad with meat of choice(baked, grilled, or roasted)
Workout
Wednesday: 10 minute treadmill run, back squats 4 sets 10 reps, box step-ups 4 sets 5 reps each leg, stretch
Thursday: 2 mile jog, dumbell bench press 3 sets 8 reps, push-ups 5 sets 20 reps, crunches 5 sets 20 reps
Friday: 20 minute treadmill run, dumbell lunges 3 sets 5 reps each leg, jump squats 3 sets 10 reps, wall sits 2 sets 45 seconds, stretch
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