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12 Week Transformation Video Guide: Weeks 11 & 12.

In this final episode, follow along with former fattie Brian Friedman as he's trained by Rico McClinton and Bob Cicherillo. If you followed his workouts, you got similar results! This week: the Grand Finale!

Weeks 11 & 12: The Grand Finale!

Front Pose Back Pose Side Pose
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Brian Friedman - Start Of Week 11.

    Brian's Stats: Start Of Week 11

Bodypart Measurement Now Week 1 Change
Weight 182.6 Pounds 218 Pounds -35.4 Pounds
Body Fat 16.3 Percent 27 Percent -10.7 Percent
Chest 39 Inches 44 Inches -5 Inches
Waist 36 Inches 44 Inches -8 Inches
Hips 39 Inches 45 Inches -6 Inches
Thighs 23 Inches 25.5 Inches -2.5 Inches
Calf 16.5 Inches 16 Inches +0.5 Inches
Bicep 16 Inches 15 Inches +1 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 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In this video, Brian's former personal trainer, Tito Raymond, has been replaced by a good friend and former competitor of Bob Cicherillo, Rico McClinton.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!

Your Training
Your Nutrition
Your Supplements
Your Motivation
Download video here (68.6 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 11-12: Your Program

..... -> Training: .....

    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.

What Is A Drop Set?
A drop set is a set where you do as many reps as you can with a certain weight, then immediately lower the weight and do more reps. There should be as little rest as possible between sets.

Brian Friedman Exercising
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Brian Friedman: Heavy Lat Pulldowns!

dot arrow Nutrition: dot

    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)

    Meal 2

      Option 1 - A fist-sized portion of fish mixed with ¼ cup of brown rice and vegetables
      Option 2 - A palm-sized portion of steak with a palm-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 - ½ 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 ½ a palm-sized portion of sweet potato.

    Meal 4 (Pre-Workout)

      Option 1 - A palm-sized portion of steak and salad.
      Option 2 - 6-10 Egg white omelete with veggies.
      Option 3 - 1 Protein bar. The Detour bar has proven to be popular.


      5g of L-Glutamine
      5g of Prolab Creapure
      3 glasses of water

    Meal 5 (Post-Workout)

      Option 1 - 35g of Whey Protein Powder.
      Option 2 - One palm-sized turkey patty combined with 2 egg whites.
      Option 3 - One palm-sized portion of chicken and veggies.

      5g of L-Glutamine
      5g 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 white and vegetable omelette.

      5g of L-Glutamine
      2 glasses of water

..... -> Supplementation: .....

    All supplementation should remain the same as the previous period for the remaining duration of your challenge.

The Inside Scoop On L-Glutamine! The Inside Scoop On L-Glutamine!
Research shows that L-Glutamine helps facilitate the release of growth hormone.
[ Click here to learn more. ]

dot arrow Motivation: dot

    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!

Short Term & Long Term Motivational Super Feature Short Term & Long Term Motivational Super Feature.
Whether your motivation has faded or you had none to start with, we will help you get started on the road to success here.
[ Click here to learn more. ]

    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!

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.

That's All Folks!

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?

Most Muscular
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Brian Friedman - Most Muscular! LOL

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