By: Your Transformation Guide

Weeks 5 & 6: Melting The Fat!

Click To Enlarge.
Brian Friedman - Start Of Week 5.

Brian's Stats: Start Of Week 5

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 (76 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 5-6: 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 Dumbbell Press 3 x 10-12
Incline Dumbbell Flyes 3 x 10-12
Flat Barbell Press 3 x 10-12
Flat Flyes 3 x 10-12


Triceps:
Single arm overhead ext 3 x 10-12
Dumbbell Kickbacks 3 x 10-12
Reverse Cable Pushdowns 3 x 10-12

Upper abdominals:
Crunches on an incline 3 x 15-20

Click Here For A Printable Log Of Day 1.

Day 2 - Sets x Reps

Back:
Chins 3 x Failure
T-bar Rows 3 x 10-12
Upright Rows 3 x 10-12
Hyperextensions 3 x 10-12

Biceps:
Preacher Curls 3 x 10-12
Alternate Incline Curls 3 x 10-12
Reverse Grip Curls 3 x 10-12

Click Image To Enlarge.
Brian Pulls Up Some
Alternate Incline Curls.

Calves:
Calf Press (Leg extension Machine) 3 15-20

Click Here For A Printable Log Of Day 2.

Day 3 - Sets x Reps

Legs:
Squats 3 x 10-15
Stiff leg deadlift 3 x 10-15
Leg Press 3 x 10-15
Lunges 3 x 10-15
Hamstring Curls 3 x 10-15

Click Image To Enlarge.
Brian Squeezes Some
Hamstring Curls.

Shoulders:
Military Press 3 x 10-12
Close Grip Upright Rows 3 x 10-12
Side Cable Raises 3 x 10-12

Lower abdominals:
Hanging leg raises 3 x 10-15

Click Here For A Printable Log Of Day 3.

*Cardio should be increased to 3 evening sessions per week. 20 minutes before the last meal at night will be enough to further spike your metabolism and to push past any plateaus that maybe lurking on the horizon.

Nutrition:

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
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 omelete with veggies
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 whites and vegetable omelete

5gm of Glutamine
BCAA's
2 glasses of water

[ Back To Video ]

Supplementation:

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.

A 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.

RELATED ARTICLE

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.

Motivation:

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.

RELATED ARTICLE

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.

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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!

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