november 18, 2024 @ 5.07 pm

# I. things i found on [/fit/](https://boards.4chan.org/fit/) 1. [general guide](https://web.archive.org/web/20190122234620/http%3A%2F%2F4chanfit.wikia.com/wiki/Harsh's_Worksheet_(WIP)) - about starting into fitness with many links to other useful info. 2. [read a food label](https://web.archive.org/web/20190420003427/http://www.acaloriecounter.com/food-labels.php) - explains how to read a food label in detail. <hr> # II. workout 1. Routine: - Sunday - rest - Monday - Runs and cardio - Tuesday - Upper body - Wednesday - Runs and cardio - Thursday - Core - Friday - Runs and cardio - Saturday - Lower body 2. Plan: - Upper body - [anabolic aliens](https://youtu.be/1RbdiqZHg3s?si=-eKFHXhtTA8TQrl7) - Core - [anabolic aliens](https://youtu.be/j_YRZ8H8Qs0?si=NOQla1CCS5fHEcu_) - Lower body - [bullyjuice](https://youtu.be/GfUpbhaCK7Y?si=Z9EvflsSTn4O1sfR) - Runs: - 2 minutes dynamic stretching - 1 minute break - 7 minute jog - 2 minute break - 8 minute sprints: (approximate 13 sprints for 100 meter) - 100% pace - 15 second rest - cooldown