SPN

Results after Week 3

Weight Now: 155 pounds Waist: 31" Body fat:11%

Hi Guys,

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

Next Update Monday 21st November