By: Your Transformation Guide

Weeks 7 & 8: Shedding Pounds!

Click To Enlarge.
Brian Friedman - Start Of Week 7.

Brian's Stats: Start Of Week 7

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 continuing to watch these numbers change drastically during the entire twelve week cycle!

Download video here (119 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 7-8: 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 × Reps

Chest:
Incline Dumbbell Press 3 x 8-10
Incline Barbell Press 3 x 8-10
Flat Dumbbell Press 3 x 8-10
Flat Barbell Press 3 x 8-10

Triceps:
Dips (Tricep Version) 3 x Failure
Close-Grip Bench Press 3 x 8-10
Bench Dips 3 x 8-10

Upper Abdominals:
Crunches On An Incline 3 x Failure

Click Here For A Printable Log Of Day 1.

Day 2 - Sets × Reps

Back:
Straight-Arm Pulldown 3 x 8-10
Chins 3 x Failure
Bent-Over Rows 3 x 8-10
Deadlifts 3 x 8-10

Biceps:
Concentration Curls 3 x 8-10
E-Z Bar Curls 3 x 8-10
Lying Cable Curls 3 x 8-10

Calves:
Single Standing Calf Presses 3 x 15-20

Click Here For A Printable Log Of Day 2.

Day 3 - Sets × Reps

Legs:
Leg Extensions 3 x 10-15
Hack Squats 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 8-10
Single Cable Rear Raises 3 x 8-10
Single Side Cable Raises 3 x 8-10

Lower Abdominals:
Hanging Leg Raises 3 x Failure

Click Here For A Printable Log Of Day 3.

*Cardio should be increased to 5 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:

The nutrition should remain the same as weeks 5-6 for this portion of the transformation.

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

The third 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
BCAAs
1 teaspoon of L-Carnitine
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 taste 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 and half a cup of brown rice
Option 3 - 1 Protein bar. The Detour bar has proven to be popular.



5 gm of L-Glutamine
Hydroxycut
BCAAs
5 gm of Prolab Creapure
1 teaspoon of L-Carnitine
3 glasses of water

Meal 5 (Post-Workout)

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

5 gm of L-Glutamine
BCAAs
5 gm 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 omelette

5 gm of L-Glutamine
BCAAs
2 glasses of water

[ Back To Video ]

Supplementation:

All supplementation should remain the same except for the inclusion of L-Carnitine. This supplement should be taken prior to exercise and will assist in the use of fat cells being required tor energy. A tablesppon at this time is adequate. Twinlab has a good L-Carnitine product that I recommend.

RELATED ARTICLE

All About Carnitine. Learn what carnitine is, how it can help you lose weight and everything else about it! [ Click here to learn more. ]

[ Back To Video ]

Motivation:

OK, now you are half way through your transformation. You will complete this program and you will be a better person for it. Look around you and see what else you can begin to accomplish. Now at you can see that it is you in charge of your destiny, you will find that you can radiate this power in many more parts of your life.

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. ]

There are hundreds of other success stories that have come out from these transformations, whether they are spiritual, financial, or relationship-wise, etc. You do not have to complete the program before you attack other goals in your life. You have probably let yourself procrastinate on this transformation - how many other parts of your life have you rested your laurels on? Start now, you may just surprise yourself!

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Learn What BodySpace Can Do For You! Updating Your Profile. [ Click here To Start Your Account. ] Back | Next 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 9-10.

Check back in 2 weeks for Weeks 9-10 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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