Weeks 7 & 8: Shedding Pounds!
Brian's Stats: Start Of Week 7
|Bodypart||Measurement Now||Week 1||Change|
|Bodyweight||197.5 Pounds||218 Pounds||-20.5 Pounds|
|Body Fat||19.5 Percent||27 Percent||-7.5 Percent|
|Chest||42 Inches||44 Inches||-2 Inches|
|Waist||40 Inches||44 Inches||-4 Inches|
|Hips||42 Inches||45 Inches||-3 Inches|
|Thighs||27 Inches||25.5 Inches||+1.5 Inches|
|Calf||15.5 Inches||16 Inches||-.5 Inches|
|Bicep||16.5 Inches||15 Inches||+1.5 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 continuing to watch these numbers change drastically during the entire twelve week cycle!
Weeks 7-8: Your Program
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
Crunches On An Incline 3 x Failure
Day 2 - Sets × Reps
Single Standing Calf Presses 3 x 15-20
Day 3 - Sets × Reps
Hanging Leg Raises 3 x Failure
*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.
The nutrition should remain the same as weeks 5-6 for this portion of the transformation.
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
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
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.
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
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.
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.
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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Stay Tuned: Weeks 9-10.
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!
you will gradually see the new you."
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