Results
after WEEK 3
Weight
Now: 155 pounds
This week I have really
started to see an increase in amount of weight I am able to lift. I
usually try to add a few pounds on each week to my exercises, but this
week a few pounds was hardly nothing. I am really excited and know my
muscles have really started to grow and get stronger.
I have been keeping my
diet about the same as last week. High protein intake with moderate
carbs. I upped my creatine consumption which is also helping in my
muscle development. I am still keeping my meals at 5-6 per day. And
drinking at least one gallon of water daily.
A typical days meal
intake is as follows. Meal one: Whole wheat cereal, with a protein
shake blended with a banana. Meal two: Low carb soy pasta with tofu
and veggies. Meal three: Tin of tuna with some leafy greens. Meal
four: four egg whites with a potato. Meal five: Tin of tuna on two
slices of wheat bread. Meal six: protein shake.
I am still following the
12
Week Lean Muscle Plan,
week three now. I
have also added a weighted lower ab exercise to start really getting
cut down in the lower ab region. Tuesday I worked my upper abdominals,
Chest, and biceps. Thursday I worked my lower abdominals, shoulders,
triceps. Friday I worked my legs, quads, thighs, hamstrings, calves.
Sunday I worked my obliques, back, and triceps. I did lots of
cardio with the jump rope throughout the week and after all my work
outs except for my legs. Cardio was between 45 - 90 min.
This week coming I am
hoping to see more muscle development along with a further reduction
in my body fat percentage level. I cannot wait to meet my goal and get
the six pack abs I have wanted. A four pack is nice but I am going for
that extra two! I am also looking forward to seeing how much lean
muscle I can add to my chest as that is definitely another one of my
favorite muscle groups.
Check back again to see
my progress next week!
Sincerely,
Justin
Justin's 6 Week Updates
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