Tuesday 22nd March  13.00 EST  

Height: 5ft 7.5",

Weight Now: 155 pounds,

Waist: 31.0"

Body fat: 7.5% 

Another week passed and the end of the twelve weeks is coming to an end faster then I could of imagined, my body burning has now started to slow down, but still as every week goes by I still manage to burn more fat without fail, I guess there are some things in life that should not be rushed and losing body fat drastically is one of them, If I had continued my daily cardio workout and lowered my calorie intake then of course I could reached a 6% body fat total in 7 or 8 weeks, but this would not be doing me any good, and being skinny and all bone is not what I had intended to look like at the end of all of this, I would rather be more defined in muscle and with a six pack then have just a low body fat percentage, to have both a six pack and lean muscle definition is the ideal but it’s a difficult combination to achieve in a short space of time, my opinion is that it is far better to loose the fat slower than rushing it.

The photographs that have been taken over the past few weeks have not shown that much of a difference in my body appearance although a slight improvement is still shown every week, my muscle definition is getting greater, my fat levels are still down, if I continue my eating and training regime as I have been I hope that the results I am expecting will reveal themselves to all by week 12.

I have been using different gyms in my local area to give my workouts some variety, word soon gets about that I am the chap who is trying to gain a six pack in a space of 12 weeks, its taken me some getting used to so far as every time I enter a gym I notice peering eyes every second of my workout with people watching to see what I do and how I do it with no end of advice being given, all the advice that has been given to me so far is all correct but I have not once changed my eating habits to what is on the training plan.

I know one thing for sure and that’s when the 12 weeks is up I will most definitely continue to work out as I do on a daily basis and also continue eating as I have, If I have managed to achieve results like this in a space of 7 weeks whilst feeling healthier then I have ever done with so much energy, so god only knows what I could look like and how I will feel after 12 months!!!

My daily meals for week 8 will consist of:

7.00am : 6 grilled bacon rashers and 2 egg whites scrambled

9.30am : mixed fruit

12.00pm : 1 chicken breast and salad

2.30pm : grilled steak and steamed veg

5.00pm : can of tuna and steamed veg

7.30pm : large mixed lettuce and side portion of lean ham

3 protein shakes taken during the day and 6 glasses of water.

Training schedule will be:

1 hour of cardio prior to breakfast Monday to Friday. 

1 hour swimming on Saturday to work those unused muscles.

Sunday will be rest day:

Ab routine:

Day 1: Upper abs

Day 2: lower abs

Day 3: Upper abs

Day 4: obliques

Day 5: lower abs

Other body parts to be trained in between the ab workouts, these will be trained as one body part per day such as:

Monday: Biceps

Tuesday: Chest

Wednesday: Triceps

Thursday: Shoulder

Friday: Lats

If your all trying for that six pack then keep it up, summer will be here before you know it so don’t stop now, push harder then you ever have.

I'm off on vacation for two weeks after this week so be sure to pop back with my next progress update on April 12th.

George

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