Hi BFLers,

Today I will share with you WEEK 4 of my BFL 5 week challenge in preparation for the BFL 2007 fitness expo. The final week of the Challenge is a critical week if you are looking to maximize your results and with only 5 days to go all the BFL principles need to be followed to the letter. During this last 5 days I make sure all my 6 small meals are very clean meals sticking with protein sources low in fat such as chicken, turkey, tuna, low fat cottage cheese etc. I also make sure I am drinking plenty of water at least 10-12 glasses a day and I keep my carbs sources to yams, brown rice, vegetables like broccoli and cauliflower, salads etc. My training during this time get a little lighter since you have slightly less energy with the reduced carb intake so I generally up my rep range from 6-12 to 10-15 reps using less weight on most movements. These are just a few guidelines that I have found worked for me over the years while trying to hit your peak in terms of your overall physical condition so you are ready for either your after pictures.

Last week I shared with you my starting points and measurements that I took on 1/28/2007. Today I will share with you how my progress is coming along after completing 4 weeks of my 5 Week BFL program.

Starting point 1/28/2007
Scale weight - 181 lbs
Body Fat % - 14.2
Waist size - 35 inches

Progress as of 2/19/2007
Scale weight - 179 lbs
Body Fat % - 12.4
Waist size - 33.75 inches

Progress as of 2/23/2007
Scale weight – 177.5 lbs
Body Fat % - 10.1
Waist size - 33.25 inches

I have 5 days before the 2007 BFL Fitness expo with my goals in mind of getting my waist size down to 32 inches with a chiseled 6 pack of Abs and Body fat % at around 7-8 %, I am on my way but still have 1 week of concentrated effort in my training and eating to reach my goal.

Let’s get right into week 4 of my BFL Challenge. As I mentioned last week I will be highlighting my one of my Cardio routines and my full eating and supplement strategy for that day.

My Fourth week of the BFL Challenge began on Monday February 19th, 2007.

Monday 2/19/07
Strength Training Day: Shoulders and Arms Workout. I arrived at the gym 8:00 A.M. and found a club in Florida to train at while on vacation and had a great workout.

Tuesday 2/20/07
Leg workout: I arrived at the gym 8:00 A.M. Went back to the Florida club to train Legs while on vacation and had a great workout.

Wednesday 2/21/07
While in Florida with no elliptical to jump on so I decide to get creative and do some cardio out doors. I got up at 6:30 AM had Big cup of Coffee just prior to workout for a great caffeine kick, a bowl of oat meal and 5 hard boiled eggs (whites only and 1 with the yolk)

8:00 AM - Cardio Workout: Found a jump rope in my Sister in Laws garage and decided to get creative with my 20 minute HITT workout.

• 3 minutes Jumped rope
• 1 minute Jumping Jacks
• 1 minute 50 yard wind sprints ( run 50 yards walked back, than ran again for 50 yards and repeated that for the full minute)

10:00 AM - Myoplex Deluxe Vanilla shake made with water and Ice and a sprinkle of cinnamon.

12:00 PM – 1 can of tuna in water mixed with ½ cup of cottage cheese and 1 apple 16oz water

3:00 PM – Myoplex Chocolate Chip Brownie Carb Sense Bar 16oz. Water

6:00 PM – 8oz Turkey Burger 1 boiled yam sprinkled with cinnamon and honey 16 oz. Water

8:30 PM – bowl of cottage mixed with Yoplait vanilla yogurt sprinkled with cinnamon 16 oz. Water

Thursday 2/22/07
Chest and Back workout: Arrived at the gym 7:00 A.M.

Friday 2/23/07
Cardio workout: Jumped on my elliptical trainer 5:30 A.M. and pumped out 30 minutes on the Hill program increasing the tension every 5 minutes just prior to a big glass of water and 3 EAS Thermo DynamX to get me revved up.

Saturday 2/24/07
Cardio workout: 8:00 AM went for an outdoor 45 minute run just prior to a big glass of water and 3 EAS ThermoDynamX to get me going.

Sunday 2/25/07
Free day! – No working out, just rest, relaxation, eating good and spending some quality time with my wife and kids.

Four weeks down 1 to go until the 2007 BFL fitness expo! We are coming down to the wire so I hope you all have been enjoying these weekly outlines and have been finding them helpful as each of you go through your own BFL Challenge. Next time we speak will be at the 2007 BFL fitness expo. I had a great time with all of you over the last few weeks and hope you enjoyed the blogs and articles as well. Thank you and remember, stay focused, train hard, be consistent, eat clean and have fun! Looking forward to hearing all about you and your results on the BFL program and any challenges you faced along the way. Until than be well and I hope to see you all at the 2007 BFL fitness expo in a few days!

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