Weeks 3 & 4: Busting Our Hump!

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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.

Download video here (201 MB). Click The Play Button Above To Start The Video. More Episodes:   Weeks 1-2 | Weeks 3-4 | Weeks 5-6 | Weeks 7-8 | Weeks 9-10 | Weeks 11-12

Weeks 3-4: Your Program

Training:

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

Chest:
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:
French Press 3 x 12-15
Overhead Dumbbell Press 3 x 12-15
Cable Pushdowns 3 x 12-15

Upper abdominals:
Crunches on an incline 3 x 12-15

Click Here For A Printable Log Of Day 1.

Day 2 - Sets x Reps

Back:
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:
Barbell Curls 3 x 12-15
Alternate Dumbbell Curls 3 x 12-15
Hammer Curls 3 x 12-15

Calves:
Seated Calve Press 3 x 15-20

Click Here For A Printable Log Of Day 2.

Day 3 - Sets x Reps

Legs:
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:
Arnold Press 3 x 12-15
Rear raises 3 x 12-15
Side Raises 3 x 12-15

Lower abdominals:
Lying leg raises 3 x 12-15

Click Here For A Printable Log Of Day 3.

*Conduct 20 minutes of cardio following breakfast every day. This can range from, power walking, cycling, stepper, or cross trainer

Nutrition:

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
Option 2 - ½ Cup of Grits mixed with 35gm of protein powder
Option 3 - 6-10 Egg whites on two slices of whole meal bread



5gm of Glutamine
1 multivitamin
Hydroxycut
BCAA's
2 glasses of water

Meal 2

Option 1 - A fist sized portion of fish mixed with ½ cup of brown rice and vegetables
Option 2 - A palm sized portion of steak with a fist sized portion of pasta
Option 3 - A fist sized portion of chicken with a palm sized baked potato

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
Option 2 - Two turkey sandwiches on whole meal bread.
Option 3 - A fist sized portion of lean ground beef and a palm sized sweet potato

Meal 4 (pre workout)

Option 1 - A palm sized portion of steak with one palm sized baked potato and salad
Option 2 - 6-10 Egg white omelette with veggies and half a cup of brown rice
Option 3 - 1 Protein bar. The Detour bar has proven to be popular.



5gm of glutamine
Hydroxycut
BCAA's
5gm of Prolab Creapure
3 glasses of water

Meal 5 (Post workout)

Option 1 - 35gm of Whey Protein Powder
Option 2 - One palm sized turkey Pattie combine with 2 egg whites
Option 3 - One palm size portion of chicken and veggies

5gm of Glutamine
BCAA's
5gm of Prolab Creapure
3 glasses of water

Meal 6

Option 1 - One palm sized portion of chicken wrapped in lettuce and salsa
Option 2 - One palm sized portion of steak and veggies
Option 3 - 6-10 Egg white and vegetable omelette

5gm of Glutamine
BCAA's
2 glasses of water

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Supplementation:

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.

View BCAA Products Sorted By Top Sellers Here.

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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Motivation:

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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RELATED ARTICLE
[ Click here to learn more. ] Using Visualization! Learn about visualization and how it can improve your performance in any sport that you participate in. Some examples given here are in basketball.	Author: Kelly Baggett

Stay Tuned: Weeks 5-6.

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!

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