SPN

Results after WEEK 5

Weight Now: 155 pounds Waist: 31" Body Fat:10%

Hi Guys,

This week has been pretty good. I have a new regular job, so I am getting used to actually having a schedule, rather than just working for my self when I want. Now I have to work out early in the day rather than later at night but that's fine with me.

This weeks meals were pretty basic as a result of a new schedule. A day would go something like this. Meal 1: four egg whites, whole wheat toast and a protein shake. Meal 2: Salmon and leafy greens. Meal 3. Low carb protein bar. Meal 4: tofu and brown rice. Meal five: Tuna with a baked potato. Meal 6: a protein shake. I also take two servings of creatine daily once in the morning and once before my workout.

I have been adding a few more reps to my work out along with extra weight where I could. I have been pushing my muscles quite a lot, ensuring they are sore the next day, or two. I was on week five on the lean muscle program and I have also been incorporating various weighted ab exercises through out the week. I have been doing A little less cardio this week. Usually it was just my morning session of about 20 minutes of jump roping before my first meal.

Next week I am going to bump up my cardio and try to focus a little more on reducing my body fat. I have been really into my weight training but neglecting my cardio a little. My new job Is not very busy and I should be able to jump rope when I am not doing anything. So that means I should be able to do lots of extra cardio this next week! Yay!

Check back to see how it pays off.

Sincerely,

Justin

Next Update Monday 5th December