Week 6 Day 1

Date: 6 oct 07	Day: 1	Week 6
FOOD	Exercise
Oats, fresh fruit, egg beaters	Machine squats
Protein	Machine leg ext
Apple	Machine isolation leg curl
South West crock-pot chicken	Machine isolation kick backs
8 oz chicken & mixed veggies	25x3 pushups
	12/8/6 assisted pull-ups
1c fat free yogurt, protein, ½ c oats	8/6/6 dips super set x3 sets
1 c kids cereal	s/b sit-ups
	Double crunches superset x3 sets
	2 miles walking

After completing 5 full weeks of the competition, I can say that I feel much better. There is nothing like going to the closet and not having to worry about whether or not pants will fit. What is really amazing is that I have only lost 8 pounds according to the scale, but I know it has to be at least 2 inches off my waist. Even more important is that my body fat is down to 11mm according to the fat caliper.

The next 6 weeks will be where I get down and dirty though. I will be working nights and it will afford me to workout two times a day. I will be able to dedicate time to resistance training and later a full hour to cardio and body weight resistance training. I am hoping that by the conclusion of week 12, my six pack will be visible.

I will continue to post diligently and I will be sure to keep you informed as to how the transformation goes during this increased intensity training cycle.

If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob