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  Click To Enlarge. Brian Friedman - Start Of Week 11. Brian's Stats: Start Of Week 11
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 continue to change during the final few weeks of your challenge! In this video, Brian's former personal trainer, Tito Raymond, has been replaced by a good friend and former competitor of Bob Cicherillo, Rico McClinton. Rico is really increasing the intensity of Brian's workouts, and the results are amazing!
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. Note: Sets stay at two during these remaining two weeks. Both sets on each exercise are to be conducted as a drop set. Once failure is reached on the initial eight reps, immediately follow this with a lighter weight that will allow another equal amount of reps. This is to be done twice on each exercise.
Day 1 - Sets × Reps
Chest:
Triceps:
Upper & Lower Abdominals: Day 2 - Sets × Reps
Back:
 Click Image To Enlarge. Brian Friedman: Heavy Lat Pulldowns!
Biceps:
Calves: Day 3 - Sets × Reps
Legs:
Shoulders: *Cardio should remain at 7 evenings per week at 20-minute intervals. This should total to 20 minutes, twice per day, 7 days per week.
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Nutrition for this remaining two weeks should remain the same as weeks 9-10. One teaspoon of flaxseed oil or one tablespoon of almond butter should be taken with the meals not containing carbohydrates. The fifth updated example is listed below: Meal 1 (Pre-Cardio)
Option 1 - ¼ Cup of oatmeal cooked in water, mixed with 35g of protein powder 
5g of L-Glutamine Meal 2
Option 1 - A fist-sized portion of fish mixed with ¼ cup of brown rice and vegetables 2 glasses of water Meal 3
Option 1 - ½ 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 and salad. 
5g of L-Glutamine Meal 5 (Post-Workout)
Option 1 - 35g of Whey Protein Powder.
5g of L-Glutamine Meal 6
Option 1 - One palm-sized portion of chicken wrapped in lettuce and salsa.
5g of L-Glutamine
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All supplementation should remain the same as the previous period for the remaining duration of your challenge.
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These last two weeks are normally the hardest, but there is no way that you would ever turn back at this point! You will be amazed at how much fat will fall off in these last two weeks. When it starts coming off, it will begin falling off! Look back at the short weeks it has taken you to get here, and imagine what you could do in the future! Looking in the mirror, acknowledge what you have achieved and your accomplishments. Think of all those strenuous training session whilst your friends were playing couch potato!
Think of the times you were out early conducting your cardio while your colleagues were still sleeping. Think back on the times you ate out of your lunch box while your partner licked the bottom of the Ben 'n' Jerrys they had just polished off. Applaud yourself, because you know what? You contributed to the most important person in the world ??" YOU!
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Thank you for following along with Brian Friedman and Bob Cicherillo in this 2008 12-week fat-loss transformation video series! If you followed this program you most likely shared in Brian's accomplishments! How did you compare?
 Click To Enlarge. Brian Friedman - Most Muscular! LOL
"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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