This week has been great! I am really starting to see some improvement in my muscularity. Particularly places like my chest and biceps. Others are noticing as well, I have had several friends, family members and even a couple of people I have never met, complement me.

This weeks meals usually consisted of proteins from sources such as fish, whey, tofu, eggs, low carb soy pasta, and I also had a couple protein bars throughout the week. My carbs were coming from brown rice, whole wheat breads, soy pasta, and occasionally a potato. A basic day is as follows.

Meal one: 4 eggs one with the yolk served as a sandwich on two slices of whole wheat bread, along with a scoop of protein and a serving of the creatine. Meal two: Serving of fish with brown rice topped with crushed tomatoes as a sauce. (very good low sugar low sodium replacement of ketchup I might add) Meal three: Tofu, brown rice, mixed veggies, and a piece of fruit. Meal four: Tuna sandwich with wheat bread, mixed veggies, hold the mayo. Meal five: Pasta made with the soy pasta and a homemade sauce using the crushed tomato's, pepper, lemon juice, crushed red pepper, and spinach herb mix. Very good with over  50gram of protein. Meal six was just a plain protein shake if I was hungry. To top it off I drank at least one gallon of water daily. I added a little extra carbs and a little extra protein this week to help with my 12 week lean muscle program.

I have tried to add a few more reps to my work out this week where possible. I am trying to get the most out of my muscles while doing the lean muscle program, and it is defiantly paying off! My work outs this week were the same as last but with a little bit more weight and reps when I could. My cardio was longer this week but has been less frequent only about four times this week for about one to two hours each on non weight training days and on my weight days I did about fifteen minutes of the HIIT.

Next week I plan to keep it about the same as far my diet goes. High protein and moderate carbs. The extra carbs helped a lot this week with my weight training. Although I did not loose as much weight as last week, this is better for my muscle. To much weight loss in a short period and I might be sacrificing my muscles rather than building them.

Next week should be great! So be sure to check back.

Sincerely,

Justin