SPN

Results after Week 4

Weight Now: 155 pounds Waist: 31" Body Fat:10.5%

Hi Guys,

This week has been pretty good. Working out hard, and doing plenty of cardio. I have been really busy this week so I wasn't fully devoted, but still made some very nice improvements.

My meals were six times daily about two and a half hours apart. High protein moderate carbs. My meals for the day went something like this. Meal one: Four eggs one with yolk, and a serving of tofu. Meal two: Protein shake with a banana blended. Meal three: tuna sandwich on whole wheat bread. Meal four: Salmon veggies and a serving of brown rice. Meal five: Soy pasta, potato's, and a two egg whites. Meal six: Protein shake.

I have just finished the fourth week of the lean muscle program, and its working great! Monday I worked my upper abdominals, Chest, and biceps. Wednesday I worked my lower abdominals, shoulders, and triceps. Friday I worked my legs, quads, thighs, hamstrings, and calves. Sunday I worked my obliques, back, and triceps. The weighted ab exercises are great, you can really feel your muscles working! I highly recommend them to anyone looking for extra definition. I have been doing a lot of jump roping which aside from being great cardio, really works your calves. I tried to get in 40 minutes of cardio daily, doing 20 minutes before my first meal of the day, and another 20 minutes after my workout or fifth meal of the day.

This coming week isn't going to be as busy, so I will be able to focus more on my body. I am really looking forward to the changes I have been working on, and this next week will be great. I am really going to buckle down, and push myself to do my very best.

I hope you join me next week in my six week transformation.

Sincerely,

Justin

Next Update Monday 5th December