Well,
I must say I am pretty amazed at my progress in just seven days!! My
stomach fat has dramatically reduced as you can see in the photo.
My meal plan this week
consisted of 5 to 6 meals spaced at 2-3 hours each and my last meals had
either no or very low carbs. I consumed between 105 and 140 complex
carbs on non workout days and kicked it up to about 150-180 on work
out days. On average I would consume between 145 - 190 grams of
protein daily for sources such as fishes, whey, eggs, and the occasional
soy protein from tofu, if I really didn't want fish.
I Usually started off my
day with 3 egg whites and one whole egg and a small serving of either
tuna or salmon and a piece of whole wheat toast. For my next meal I
would eat a serving of salmon with brown and habanero sauce. Then my
next meal was just a whey protein shake with a small serving of fruit.
My forth meal of the day would either be a half can of tuna or a
serving of salmon with brown rice and veggies. My fifth meal was either
salmon, tuna, or twice this week I had tofu with curry seasoning. For my
last meal it was just a plain whey protein shake.
My workouts were every
other day and as the
12
Week Lean Muscle Program dictates,
Monday I worked my upper abdominals, chest, and biceps, Wednesday I
worked my lower abdominals, shoulders, and triceps, Friday I worked my
legs, hamstrings, and calves. Sunday I worked my
obliques, back, and forearms. I also preformed anywhere from 15 to 45
minutes of cardio in the morning and sometimes at night. I would either
do HIIT or just jog, jump rope, or bike ride.
The workouts provided
on the twelve week lean muscle program are great! I tried to set the
weight so on my last rep in each set I would reach muscle failure. I had
my brother spotting me on my bench press and on my last rep on the last
set I couldn't push the bar up and he was trying his hardest to get it
off of me but couldn't. I ended up rolling it down all the way to my
legs before I could get it off me. So next time I am going to make sure
to have a spotter that can actually spot me!
This week was great, my
expectations were totally surpassed. Next week I am going to be
following the second week of the lean muscle program and am going to
kick my cardio up a notch. I am expecting to see similar results this
coming week maybe even better since I will be doing a little more
cardio. My diet will be the same I might throw in a little more tofu and
veggies.
I am looking forward to
this coming week and I hope you will check back to see my progress!
Sincerely,
Justin
Well,
I must say I am pretty amazed at my progress in just seven days!! My
stomach fat has dramatically reduced as you can see in the photo.
In as little as 6
Weeks!!
