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12 Week Transformation Video Guide: Weeks 7 & 8.

In this episode, follow along with Brian Friedman, the guy being trained in the video by Tito Raymond and Bob Cicherillo. Follow his workouts, and you'll get the same results! This week: learn how to bust through a weight-loss plateau!

Weeks 7 & 8: Shedding Pounds!

Front Pose Back Pose Side Pose
+ Click To Enlarge.
Brian Friedman - Start Of Week 7.

    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!

Your Training
Your Nutrition
Your Supplements
Your Motivation
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: .....

Click Image To Enlarge.
Brian Squeezes Some
Hamstring Curls.

dot arrow Nutrition: dot

    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)

    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
      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
      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
      2 glasses of water

..... -> 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.

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

dot arrow Motivation: dot

    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.

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!

Learn What BodySpace Can Do For You!
Updating Your Profile.

[ Click here To Start Your Account. ]
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!

"Stick with us in this 12 week transformation and
you will gradually see the new you."

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