Week Five

Diary Entry
At the end of week four pictures were taken and you could see results were coming, slowly. But this was ultimately what I wanted; I did not want to shed quality by overdoing cardio and changing my diet too drastically. If you look at the picture at the beginning of week 5 you can definitely see a difference in my physique. I felt motivated and strong especially after looking at the photos, I suggest you do this. A person tends to not see the progressive improvement as you transform, I think it's because you see yourself every day.

Workouts
Werner is pushing me hard now and we are keeping to a time limit of between 45 and 60 minutes maximum. No chit chat, just hard work and keeping focused on my goals. Cardio is great, getting fitter, therefore my heart rate stays down when I increase the intensity level. This is allowing me to achieve my calorie quota quite easily. I am still keeping my heart rate at 65%. (220 Calories in twenty minutes)

Diet
Must say that the diet is becoming monotonous now, I have not broken (missed/cheated) any meals as yet and don't plan to. Social events are not an issue anymore and the no alcohol policy is still in place.

Statistics and Measurements
Most of my circumference measurements are staying the same except for my abdominal region which was exactly what I wanted. My body weight down a further 1.4Kg and Body Fat also down 0.4%. I can see from the stats that my cardio and strict diet are paying off.

Week Six

Diary Entry
I started of the week by looking at my diet, looked at my new goals (posted on the fridge) and started to change a couple of things around. Here you need to be very careful as it can cost a person dearly if calculations are not correct. I increased my calorie intake slightly by adding carbohydrates but increased my cardio slightly to compensate. I did this as I was feeling a bit underpowered and know that my activity level had increased weeks ago to level 3.

Workouts
Training is intensifying even more and I am now pushing myself to the limit. Sore after every session but worth all the pain. Cardio intensity level still high and I am trying to push harder, keeping my heart rate at 65%. (240 Calories in twenty minutes)

Diet
I changed things around a bit, increased carbohydrates. Perhaps too high but we will see. Try to keep to clean carbohydrates (starches).

Statistics and Measurements
Scale lovers, look away!!! I gained 200 grams BUT lost a full 1% in Body Fat, all other measurements where holding relatively steady. Good enough for me, an improvement on the previous week is always good especially the battle against Body Fat!!! You can clearly see that I changed my diet.

Week Seven

Diary Entry
The first half of the challenge is now behind me and its downhill from here "or so I thought". I must say I did feel a bit concerned about the gain in weight. I was not too sure about my decision re increasing my carbohydrate intake and decided to use one of my team members just to give me reassurance. Don't get me wrong I still felt that this was a win in terms of bettering my previous week, but this is where I contacted USN directly by sending an e-mail with my diet structure and a response was forthcoming; Rick said that my diet looked fine but suggested some subtle changes to my product usage times.

Workouts
Werner and I decided to change things around a bit, still the same basic workout just less reps with heavier weights. Kept my cardio the same as week six and pushing hard, keeping my heart rate at 65%. (240 Calories in twenty minutes)

Diet
Felt reassured after receiving a response from USN, the changes where that I should lower my protein amount from a full serving at bed time to only half a serving, he also suggested that I take the Leutec HMB at a different time.

Statistics and Measurements
I saw a significant improvement at the end of week seven. Stats area looking good and I am feeling confident again. Stats are as follows, lost 1.2Kg in weight and only 0.2% body fat, what I was feeling most happy about was that I had lost 2cm around my abdominal region.

Week Eight

Diary Entry
My body can feel the difference, I have always believed that I am programming my body during the first four weeks, I then started seeing really impressive results, but this week has just put me on another planet. I can now finally feel how my body is fully reacting to the fuel I am putting into it. The changes to the way I structured my supplements according to Rick's recommendations are also working and I am feeling strong.

Workouts
I am increasing the weights and I have already perfected the technique. I think the hardest part here is to keep pushing yourself to be sore the next day. When I have trained and I cannot feel it the next day it just does not feel right. I must say to keep this up means pushing yourself further and further because your muscles are getting used to the weights. Don't become complacent and think it's an easy ride from here - keep pushing yourself! Cardio has become a part of my daily life and I really enjoy the workout when I come back from work. Still pushing it hard every day keeping my heart rate at 65%. (240 Calories in twenty minutes)

Diet
We are really becoming very creative at home when cooking meals. All our old time favourites have been modified to fit into the eating plan. At this stage it is important to try and keep your body satisfied, so too much monotony will really demoralise you. Think of ways to incorporate the eating plan into things you enjoy. The Sunday off can also be used to eat something you like (don't go overboard, and still no alcohol).

Statistics and Measurements
Stats were phenomenal, I lost 1.2% body fat and 2.2kg weight, my circumferences where slightly up which I was happy with and my abdominal region had dropped another 0.5cm. Total stats for the eight week period: Body Weight down 7.3Kg Body Fat Down 7.1% Looking at these stats really motivated me, but I am still not going to focus on my starting statistics, all my focus is aimed at the picture in my mind and beating week eight!

Click here to see all my measurements for weeks Five to Eight.