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  Click To Enlarge. Brian Friedman - Start Of Week 3. Brian's Stats: Start Of Week 3
One of the hardest yet most beneficial parts of starting a transformation is writing down that initial list of body part measurements, weight and bodyfat percentage. The fun part is watching these numbers change drastically over the next twelve weeks.
Please be sure to warm up for 5-10 minutes cardiovascular prior to weight training. Also, warm up for several sets prior to your working sets. Day 1 - Sets x Reps
Incline Barbell Press 3 x 12-15 Flat Barbell Press 3 x 12-15 Flat Flyes 3 x 12-15 Dips 2 x 12-15
Triceps:
Upper abdominals: Day 2 - Sets x Reps
Reverse Grip Pull Down 3 x 12-15 Single Arm Rows 3 x 12-15 Bent Over Rows 3 x 12-15 Hyperextension 3 x 12-15
Biceps:
Calves: Day 3 - Sets x Reps
Leg extension 3 x 15-20 Leg Press 3 x 15-20 Hack Squat 3 x 15-20 Hamstring Curls 3 x 15-20
Shoulders:
Lower abdominals: *Conduct 20 minutes of cardio following breakfast every day. This can range from, power walking, cycling, stepper, or cross trainer
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Increase meals from five to six. This will further shock the body to feed its increasing metabolism. Cut out the carbohydrate on meal four. This will deprive the body of ingesting calories and will instead only give the option of using stored calories (fat) as fuel. One teaspoon of flaxseed oil or one tablespoon of almond butter should be taken with the meals not containing carbohydrates. The second updated example is listed below: Meal 1 (Pre Cardio)
Option 1 - ½ Cup of oatmeal cooked in water, mixed with 35gm of protein powder 
5gm of Glutamine Meal 2
Option 1 - A fist sized portion of fish mixed with ½ cup of brown rice and vegetables 2 glasses of water Meal 3
Option 1 - Meal replacement shake. The CNP products are a great choice and tastes great when mixed in a blender with ice cubes Meal 4 (pre workout)
Option 1 - A palm sized portion of steak with one palm sized baked potato and salad 
5gm of glutamine Meal 5 (Post workout)
Option 1 - 35gm of Whey Protein Powder
5gm of Glutamine Meal 6
Option 1 - One palm sized portion of chicken wrapped in lettuce and salsa
5gm of Glutamine
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Add BCAA's to your supplement program. These should be taken before and after you workout and upon wakening and retiring. Use as bottle recommends. This will provide the body with the amino acids that your body cannot create by itself as it does with other. This will provide the body with the amino acids that assists in preventing catabolism.
5gm of Creatine should be mixed in water and should be taken prior and following workout. This will help with the body's ability to produce an energy called ATP. This allows the muscles energy to increase its staying power and could result in several more essential reps to be attained.
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Print out several of your before pictures and place it on your fridge, on your bedside table and near the T.V. People who have successfully completed the transformation have also revealed that keeping a before picture of themselves in their wallet and on their computer screensaver has also been instrumental in their motivation as a consistent reminder of how they do not want to picture themselves. Use visualization techniques. Picture how life will be in your new body. You will have more energy, confidence and vigor which will more than likely increase your confidence and will establish a more positive outlook on life.
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Check back next week for Weeks 5-6 of this 2008 transformation video series! If you’re following this program you will most likely share Brian's accomplishments. Remember, if you didn't put on your unwanted weight in just four weeks, then you're not going to take it off in just 4 weeks!
"Stick with us in this 12 week transformation and
you will gradually see the new you."
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