Hi BFLers,

I can not begin to tell you how excited Iam to be part of the most incredible Fitness event around – The 2007 Body-for-LIFE EXPO. When I was asked about 6 weeks ago if I was able to help out and be part of the 2007 Expo, I figured that I might as well have some fun before showing up to the expo and set up a 5 week Body-for-LIFE challenge for myself. My challenge to myself was to show up in the best shape of my life. Specifically my goal is to get down to 7-8 % body fat and while gaining 5 pounds of hard earned muscle. And let’s not forget to get my waist down to a ripped 32 inches, with muscular, hard, granite like six pack! Each week I will share with you what my week consisted of following the Body-for-LIFE principles, my eating strategy, training strategy and supplement strategy. I will also highlight and give you a detailed description of one full day each week so you can see exactly how I trained and ate that day. I feel this would be a fun way that we can share with each other our favorite training techniques and eating strategies and all help and learn from one another. Iam hoping that each of you can also share with me what has been working for you and how your Body-for-LIFE challenge or training is coming along as well. Iam looking forward to hearing from you as we start our exciting and fun journey to the Body-for-LIFE EXPO and a healthier happier you.

Remember the Body-for-LIFE principle of choosing a date to a when to begin and end the Challenge. That is the first step to DECIDE to begin. Let’s review the Body-for-LIFE principles that we all should be following on our road to a healthier and happier you!

1. Decide to begin. Set a start and end date.
2. Strength train - 3 times a week for 45-60 minutes.
3. Cardio training - 3 times a week on alternate days following the HIIT program for 20 minutes.
4. Eat 6 small balanced meals with the protein source the size of your palm and the carbohydrate source the size of your fist. Your plate should consist of a protein source, a complex carbohydrate and as much vegetables or salad as you please.
5. Myoplex supplements and ready-to-drink meal replacements as in between meals which help get in 6 clean small balanced meals a day.

Monday
This was my first Cardio day. I got up at 5:30am and pumped out a 20 minute HIIT program on my elliptical trainer just prior to a big glass of water and 2 EAS Thermo DymamX to get me going.

Tuesday
This was my first strength training day. On this day my routine is Shoulders ands arms. This day I will detail for you my full day of training, eating and supplement strategy, giving you an idea of how my workout and eating is structured keeping in mind the Body-for-LIFE principles.

4:45am—Wake up, down a Myoplex original vanilla shake made with water and Ice and a ½ teaspoon of cinnamon. Supplements: 1 multi vitamin, 2 Glucosimine/Condrotin, 2 EAS Thermo DynamX, 1000 mg. Vitamin C, B-Complex 100, Zinc, Selenium, Chromium Picolinate.

7:00am—Shoulder and Arms workout (big cup of coffee just prior to workout for a great caffeine kick)

Shoulders

• Seated Dumbbell Press - 5 sets 12,10,8, 6 and 6 reps. Starting weight 40 lbs, 50 lbs, 60 lbs and last 2 work sets with 70 lbs of 6 grueling reps with 2 forced reps.
• Standing Side Laterals - 2 sets 25 lbs, 12 reps each set.
• Seated Bent Over Laterals – 2 sets 17.5 lbs, 12 reps each set.

• Close grip tricep bench press (hands 10-12 inches apart) – 4 sets of 12, 10, 8 and 6 reps. Starting with first set 95 lbs barbell, 115 lbs, 135 lbs and 155 lbs. Supersetted with standing Bicep Dumbbell curls moving from tricep to bicep with no rest between the super-sets. Then I rest for 1 minute and repeat.
• Standing Dumbbell Bicep Curl – 4 sets of 12, 10, 8 and 6 reps. Starting with 35 lbs, 40 lbs and last 2 sets with 45 lbs.
• 1 ending set of diamond push-ups to burnout my triceps for good measure done until I can not push out another rep.

• Reverse e-z curls – 2 sets of 10-12 reps with 75 lb e-z curl bar
• Super-setting with seated Wrist curls – 2 sets of 15-20 reps with 80 lb bar bell.

• Reverse crunches - 4 sets of 10 reps with 4 second rest between sets (squeezing each rep for 1 second at the top of the movement)
• Crunches - 4 sets of 10 reps with 4 second rest between sets (squeezing each rep for 1 second at the top of the movement)
• Crunches (Elbows to Knees with legs up off the floor) - 4 sets 10 reps with 4 second rest between sets (squeezing each rep for 1 second at the top of the movement)
• Bicycles - alternating elbow to opposite knee at moderate pace. 4 sets of 30 reps with 4 second rest between sets.

Wednesday
Leg workout: Arrive at the gym 7am (full details of my leg workout will appear next week as I give you the my recap of not only the intense leg workout but a full description of my eating strategy as well)

Thursday
Cardio workout: Jumped on my elliptical trainer 5:30am and pumped out 28 minutes on the random program varying the tension every 4-5 minutes just prior to a big glass of water and 2 EAS Thermo DymamX to get me revved up.

Friday
Chest and Back workout: Arrived at the gym 7:00am

Saturday
Cardio workout: Jumped on my elliptical trainer 6:00am and pumped out 45 minutes on the manual program varying the tension upward every 10 minutes just prior to a big glass of water and 2 EAS Thermo DymamX to get me revved up.

Sunday
Free day! – No working out, just rest, relaxation, eating good and spending as much time with my kids over the weekend as I can!

One week down four to go until the 2007 Body-for-LIFE EXPO! Next week I will discuss my starting body fat percentage, waist size and scale weight and each week thereafter I will give you an update as to how my progress is coming along. I will also out line Week 2 of my 5 week Body-for-LIFE Challenge and outline in detail my Leg routine and eating strategy for the entire day as we get ready for the most exciting fitness expo ever! For now, stay focused, train hard, be consistent, eat clean and have fun!

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