My Body Transformation – Week 4 Progress Report

2/23/2010 – Arvada, Colorado USA
Nick Andrade’s Body Transformation Log – Day 29
Objective: To Burn Fat Build Muscle And Transform My Body In 12 Weeks

Week 4 of my body transformation is officially in the books and it feels great! Up to this point, I really haven’t been too excited about my progress. Over the past few weeks, I’ve been able to strip off some body fat and build some muscle mass, but it really felt like I wasn’t even going to come close to achieving all of the goals that I had set for myself at the beginning of this 12 week training cycle.  Well, after weighing in and measuring my body fat % this week, I’m a lot more optimistic about my chances.

As I’m getting closer and closer to my self imposed 12 week deadline, I’m working in more and more 20 minute cardio sessions…this week I was able to fit in 4. Not only that, but as I continue to get into better physical condition, I’m really making an effort to push through the cardio workouts at an increasing pace, so that I’m really pushing myself.  It feels great!

On to the week 4 progress report…

Just to recap – here are the initial goals for my 12 week body transformation…

1. To gain 25lbs of lean body mass
2. To lower my body fat level from 23.2% to 8%
3. To increase the size of my arms by 2 inches
4. To increase the size of my legs by 3 inches
5. To get killer six pack abs
6. To really focus on building up the muscle in my back

And Here Are All of My Week 3 Measurements

• Percent Body Fat – 14.8% (an overall improvement of -8.4%)
• Current Lean Body Mass – 161.9 lbs (an overall improvement of +10.6 lbs)
• Current Fat Weight – 28.1 lbs (an overall improvement of -17.6 lbs)

After jumping on the scale this week…I feel great! I know that I’m constantly trying to convince clients that they can accomplish a lot in only 4 weeks, but it always feels good to make measurable changes in your own body. At this point not only can I actually see a difference in my body, but I can actually feel a huge difference in the way my body feels…it’s great! With this type of momentum building, I know that I’ll be able to accomplish my initial goals, and who knows…maybe even set the bar a bit higher!

Well, that’s all for the week 4 progress update.

Your Friend And Trainer,

Nick

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