SPN

Results after Week 1

Weight Now: 160 pounds Waist: 31" Body fat:12%

Hi Guys,

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

Next Update Monday 7th November