12 Week Transformation Video Guide: Weeks 5 & 6.

In this episode, follow along with Brian Friedman, the guy being trained in the video by Tito Raymond and Bob Cicherillo. Follow his workouts, and you'll get the same results!

Weeks 5 & 6: Melting The Fat!

Side Pose Back Pose Front Pose
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Brian Friedman - Start Of Week 5.

    Brian's Stats: Start Of Week 5

Bodypart Measurement Now Weeks 1-2 Change
Bodyweight 199 Pounds 218 Pounds -19 Pounds
Body Fat 21 Percent 27 Percent -6 Percent
Chest 43 Inches 44 Inches -1 Inches
Waist 41.5 Inches 44 Inches -2.5 Inche
Hips 43 Inches 45 Inches -2 Inches
Thighs 26 Inches 25.5 Inches +.5 Inches
Calf 15 Inches 16 Inches -1 Inches
Bicep 15 Inches 15 Inches 0 Inches

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.

Your Training
Your Nutrition
Your Supplements
Your Motivation
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More Episodes:   Weeks 1-2 | Weeks 3-4 | Weeks 5-6 | Weeks 7-8 | Weeks 9-10 | Weeks 11-12

Weeks 5-6: Your Program

dot arrow Training: dot

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Brian Pulls Up Some
Alternate Incline Curls.

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Brian Squeezes Some
Hamstring Curls.

dot arrow Nutrition: dot

    Carbohydrates should only be present in the first three meals. 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.

Click Image To Enlarge.
Time To Get Lined Out
On The New Plan Of Attack.

    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
      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 omelete with veggies
      Option 3 - 1 Protein bar. The Detour bar has proven to be popular.


      5gm of glutamine
      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
      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 whites and vegetable omelete

      5gm of Glutamine
      2 glasses of water

dot arrow Supplementation: dot

    A good multivitamin should be taken as directed. It's next to impossible to fulfill all of your nutrition needs with whole foods alone.

    5 grams of Glutamine should be taken upon wakening and retiring. This should also be taken before and after workout to assist muscle recovery efficiency and to help maintain a healthy immune system.

    Whey Protein PowderA high quality whey protein powder should be taken immediately following workout to further aid recovery and fill the "window of opportunity" of muscle growth.

    Meal replacements can act as a meal for those of you that have trouble eating 5 or more meals per day but I do not recommend consuming two of these supplements in a row.

    This is a predigested food and not as filling as a regular meal. Two many of these in succession can lead to hunger and possible craving. Try to break it up if possible so you are having a shake in between solid meals. As well as being a healthy option, they taste great.

Protein Shake Recipes!
Are you tired of drinking the same boring, bland tasting proteins shakes? Try these superb shakes and mix things up!
[ Click here to learn more. ]

    A fat burner such as Hydroxycut can assist with regulating a normal metabolism, which can slow down when on a calorie restricted diet. A thermogenic such as this can increase the temperature of the body in order utilize more calories. A fat burner can be a great aid taken prior to the workout and prior to cardiovascular exercise due to its ability to provide a much needed energy spike.

dot arrow Motivation: dot

    By now, changes should be visible and felt. Try on some of the clothes you wore before you started the program for reassurance. When you see yourself every day, changes can be hard to see, but with weekly weighing schedules, feedback from others, you should know that you are on the path to a new and invigorated you.

Motivation 101!
When you have to scramble for excuses for not going to the gym, then it's time to grab yourself by the ear and pull yourself to the gym! Learn more here...
[ Click here to learn more. ]

    Write down your strength gains that you are experiencing in the gym, and if you are walking around the block for your cardiovascular, mark in your training log how much further you are travelling on those short twenty minutes. This is a good reminder that your cardiovascular endurance is increasing, thus improving your health and fitness to enable you to live a potentially better and longer quality of life.

Learn What BodySpace Can Do For You!
Updating Your Profile.

[ Click here To Start Your Account. ]
1 of 7: Your Profile Page: BodySpace is more than just a MySpace for bodybuilders. It's your best tool for staying motivated over the long term. On BodySpace, you can create a profile with your photos, your body stats, your progress, and much more.

Stay Tuned: Weeks 7-8.

Check back in 2 weeks for Weeks 7-8 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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