Thursday - 1 hr run, Obliques trained for 45 minutes on swiss ball. Biceps also trained. Friday - 30 minutes on skier- 1 hr interval run - Upper abs using decline bench method, 45 minutes Saturday and Sunday – rest days Weeks 4 to 8: Monday - 1hr run, Biceps trained, Upper abs – decline crunch, Crunch exercise using decline bench, as seen in George's week 6 write up. Tuesday - Spinning class (great fat Burner) 45 minutes, Inner and outer thighs, Lower abs, 45 minutes, - leg raises as seen in George's week 7 write up. Wednesday - 1hr run, Obliques on swiss ball worked out for 45 minutes. Thursday - 1hr run, Chest and lats – I really love doing my lats on a pull up bar, reverse grip, knuckles facing your face. Rest abs for recovery period. Friday - 1hr run, Inner and outer thighs, Shoulders. Upper abs – decline crunch, Crunch exercise using decline bench, as seen in George's week 6 write up. Saturday - 45 minutes on skier, 8 minutes on rower, Obliques on swiss ball worked out for 45 minutes. Sunday – rest day,  Weeks 8 to 12: As weeks 4 to 8: Weights continually being increased in weight week by week, including on decline crunch. Example of a daily meal's. 7.00am. 1 teaspoon flax oil, protein shake + l-carnatine 8.00am. Oats and whey powder mixed together and L-glutamine 12.00pm. Chicken and veg 2.00pm. Tuna and beetroot and one protein shake 5.00pm. Fruit or salad 7.00pm. Protein shake Or: 7.00am. 1 teaspoon flax oil, protein shake + l-carnatine 8.00am. Oats and whey powder mixed together and L-glutamine 12.00pm. Steamed Salmon 2.00pm. Small portion brown rice and one egg white 5.00pm. Fruit or salad 7.00pm. Protein shake Try to do cardio before breakfast, I highly recommend it if you can make this possible as you will find you burn more body fat and gains are much more beneficial. I hope that many more of you out there will also see yourselves on Sixpacknow.com in the future as I and my brother have. Train hard. Take care and good luck Jelena