Weeks 1 & 2: Let's Get Started!
What better way to whip yourself into shape this year than with expert trainer Tito Raymond and host Bob Cicherillo! Follow along as Brian Friedman undertakes this 12-week program outline to see real results in just 12 weeks under an experts guidance!
Watch as they take the dreaded measurements for the start of this much anticipated transformation. You must swallow your pride and get out the measuring tape to get an accurate record of your own body composition. It's hard to know where you are going if you don't document where you have been.
Brian's Stats: Weeks 1 & 2
|Body Fat||27 Percent|
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.
Weeks 1-2: Your Program
Follow the same regimen that Tito & Bob put Brian through in the video! They will give you all the pieces to the puzzle that you need to put your health and fitness back in order. Get to it!
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.
Failure should be reached at the end of every working set. To complete another full repetition should be near impossible due to muscle fatigue.
Day 1 - Sets×Reps
Click Here For A Printable Log Of Day One.
Day 2 - Sets×Reps
Standing Calf Raises, 3×12-15
Click Here For A Printable Log Of Day Two.
Day 3 - Sets×Reps
Lying Leg Raises, 3×12-15
Click Here For A Printable Log Of Day Three.
Five meals should be eaten throughout the day. These grazing intervals will help regulate the metabolism to burn fat and increase the body's potential to recover from strenuous exercise in order to tone and build muscle. Every time food it digested, the temperature of the body increases, much like a kettle element. Involuntary, the body is utilizing calories in order to conduct this procedure, much like the energy required for a flame to burn the consistent quality wood that is place in to its fire.
Nutrition intake should include a portion of protein with every sitting. Protein sources should come in the form of lean steak, chicken, turkey, fish and egg whites.
Carbohydrates should be present within the first 4 meals. Half cups of cooked brown rice, whole meal pasta, oatmeal, or potatoes are healthy options. Cutting them out at meal four will prevent any excess calories to be stored in the evening and when sleeping.
Fats should be present in meals that do not contain carbohydrates. Flaxseed oil and almond butter are tasty choices. This will assist normal testosterone levels and will help with normal brain function. A deprivation of good fats can lead to irritability, cravings, short temper, tiredness and physical weakness.
Vegetables such as broccoli, spinach, cauliflower, peppers and mushrooms are optional for all meals. This will help fill you up if hungry without the excess calories.
A minimum of 3 liters of water should be consumed throughout the day to keep the body well hydrated and to carry nutrients around the body efficiently.
|WATER INTAKE CALCULATOR|
Below are many examples of proportionate meals. These meals have all been properly proportioned and contain a great ratio of macronutrients for maximum muscle growth, recovery and fat loss.
Essential chemical elements needed by all life in large quantities for it to function normally. Macronutrients are composed of six classes: Carbohydrates, Fats, Proteins, Water, Vitamins & Minerals.
Meal 1 (Pre Cardio)
Option 1 - ½ Cup of oatmeal cooked in water, mixed with 35gm of
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
2 glasses of water
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 tastes 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
Option 1 - A palm sized portion of steak with one palm sized baked potato and salad
Option 2 - 6-10 Egg white omelet with veggies and half a cup of brown rice
Option 3 - One protein bar. The Detour bar has proven to be popular amongst many of our dieters.
5gm of glutamine
3 glasses of water
Option 1 - 35gm of Whey Protein Powder
Option 2 - One palm sized turkey Pattie combine with 2 egg whites
Option 3 - Chicken and veggies
5gm of Glutamine
3 glasses of water
A good multivitamin should be taken as directed. It's next to impossible to fulfill all of your nutrition needs with whole foods alone.
A high quality whey protein powder should be taken immediately following workout to further aid recovery and fill the "window of opportunity" of muscle growth.
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.
Take a before picture to remind yourself of what you do NOT want to look like in the New Year. This should feed you the motivation to work towards the changes required to make that "before" picture extremely vast from your "after" picture. You might not want to show anyone that before picture now, but believe me, you will want to show them when you compare it to your after picture.
|GET MORE FROM BODYBUILDING.COM!|
It may sound strange at this point in time, but you will become proud of that picture because every time you look at it, you will see and understand all too well, what you went through to change your appearance and your lifestyle to go from point A to point B.
Write down your goals in present tense to help you experience the feeling of accomplishing those goals. Imagine how it will feel to hear positive comments off family and friend. Start looking in shops that carry the clothes that you would like to be able to wear in 12 short weeks.
|WHAT'S YOUR GOAL?|
Stay Tuned: Weeks 3-4.
Check back next week for Weeks 3-4 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 two weeks then you're not going to take it off in just 2 weeks! LOL
you will gradually see the new you."
Sign Up for Transformation Guide Updates Here.