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  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!
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:
Triceps:
Upper Abdominals: Day 2 - Sets × Reps
Back:
Biceps:
Calves: Day 3 - Sets × Reps
Legs:
 Click Image To Enlarge. Brian Squeezes Some Hamstring Curls.
Shoulders:
Lower Abdominals: *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.
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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 
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 taste 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 
5 gm of L-Glutamine Meal 5 (Post-Workout)
Option 1 - 35 gm of Whey Protein Powder
5 gm of L-Glutamine Meal 6
Option 1 - One palm-sized portion of chicken wrapped in lettuce and salsa
5 gm of L-Glutamine
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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.
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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!
[ Back To Video ]
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!
"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! Visitor Reviews Of This Article!
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