Latest Picture:

8 weeks into to my transformation and things are moving along!  I’m not as lean yet as I’d like to be but I’m definitely adding lean muscle (my measurements prove this) so progress is happening.   This weeks picture isn’t much of a change from last week but remember progress isn’t going to happen on straight incline.  If you look at my week 1 – 3 pictures you won’t see much of a change.  But week 4 shows I’m much leaner.   Same goes for weeks 5 – 7.  Then look at week 8 you can tell I’ve gained lean muscle and my upper abs are showing.

So take a picture of yourself each week when you are starting your own transformation.  Don’t just rely on the scale to tell you if you are making progress.  Like someone said, a picture is worth at thousand words.  It’s extremely motivating to actually see the week to week progress you are making.  Pictures don’t lie.

Training:

Workouts include 3 supersets with two of each exercise:

Workout A:

Deadlifts + Dumbbell Bench Press

Dumbbell Split Squat + Single Arm dumbbell Row

Seated Dumbbell Curl to Press + Barbell Rollout

Workout B:

Front Squats + Incline Dumbbell Press

Barbell Straight Leg Deadlift + EZ Bar Skull Crushers (aka triceps extension)

Inverted Row + Single Leg Dumbbell Calf Raise

Will be changing things up for the last 4 weeks of my transformation.

Nutrition:

I’ve continued eating pretty clean.  My diet hasn’t been perfect but like I mentioned before aiming for 90% is a good target.

I have managed to avoid eating out since I started my transformation.  I love to eat out but I’m afraid I’ll be easily tempted to order something completely unhealthy so I’m avoiding restaurants all together.  There are simple ways to eat out though and not destroy your diet.   First, order something with a healthy dose of protein like fish, beef, or chicken.  If the entree comes smothered with delicious sounding sauce tell the waitress to have it prepared without the sauce.  You’ll save a tonne of unhealthy calories.  Second, ditch the french fries and greasy side for an extra helping of steamed mixed vegetables or even a side salad.

Bottom line you can eat out and make healthier choices.  Just don’t be afraid to ask for some changes to your meal.  Almost always a restaurant will gladly make substitutions.  If they won’t then it’s not a restaurant worth eating at.  Go somewhere else.

Recipe:

4 scoops chocolate protein powder

2/3 cup of flax meal

4 tablespoons natural peanut butter (also added a couple peanuts for some crunch)

1/4 cup water

Slenda

Not a bad tasting bar and super easy to make.

2 scoops of Nitro-Peak protein powder (use your favorite protein powder)

1 cup of chocolate milk

1/2 cup water

1/2 banana

Ice cubes

I drink  a shake like this only after a workout.  It has a decent amount of carbs from the chocolate milk and banana. It tastes awesome and is great for post workout.