|
  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.
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 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:
Upper abdominals: Day 2 - Sets x Reps
Chins 3 x Failure T-bar Rows 3 x 10-12 Upright Rows 3 x 10-12 Hyperextensions 3 x 10-12
Biceps:
 Click Image To Enlarge. Brian Pulls Up Some Alternate Incline Curls.
Calves: Day 3 - Sets x Reps
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:
Lower abdominals: *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.
[ Back To Video ]
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 
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
[ Back To Video ]
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.
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.
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.
[ Back To Video ]
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.
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.
[ Back To Video ]
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."
Recommend this article to a friend by e-mail here!
Related Articles
|
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Training:
Sign in for more FREE features and tools!
|
|
Give Us Feedback:
Report A ProblemSite Feedback |
Follow Us:
|
Bodybuilding.com Newsletter
Receive exciting features, |
