In general I have always been into training ever since my early teens but I was never happy with my body, as I couldn’t reveal my abdominals unless I starved myself. One day I woke up and thought I’m ready to commit 110% to a diet and
give my full dedication to a training plan. I just needed some help. I searched through the internet and came across SixPackNow.com. At first I thought what everybody thinks, that it’s a scam and it cannot be done. But 12 weeks out of some ones life is a drop in the ocean so I
thought I’d try it and see what happens. Anyway, after being given a restructured diet and the 12 week muscle plan I think the photos speak for themselves. I can honestly say that the website is for real,
and as long as you are willing to dedicate yourself to their
recommendations and put the effort in as you would for your most cherished hobbies, then anything is possible even if you have poor genetics! I’ve never had a visible six pack ever so I walk around during the day with a smile and I am a changed person at work with greater confidence. Give it a try, its only 12 weeks and the results you can keep for years!
I’ve found that no matter how well developed your abs are or how many exercises you perform on them it wont matter unless your body-fat is down to the right level.
concentrated on training my whole body for lean muscle growth
and fat loss instead on focusing on specific areas. As your
lowers your abdominal muscles and definition come through.
My week is split into a 4 day weights routine with morning cardio on most days. My morning cardio lasts for 35 minutes on the stationary bike or a gentle jog. At the weekend I focus on high intensity interval training for 18 minutes before breakfast to really kick the fat burning into gear.
Legs/ core exercises
I stick to 45 seconds rest between sets and 60 seconds between exercises. The key is to keep your heart rate elevated to maximise fat burning.
For my abs routine I primarily use gravity inversion boots which I have found give you a very intense core workout. As I have progressed I use dumbbells for extra resistance.
My weights routine lasts for an hour each time and I finish with 10 mins on the gravity boots. There are many different ways of training with weights I have found what works best for me is dropsets on each exercise. I start with the heaviest weight first then drop the weight each set keeping the reps high. This leads to fantastic pumps and brings out definition.
Because I am an endomorph I have to keep my diet super strict and my cardio regular. I have been dieting hard for several months to get to the level I am in the photos.
I avoid fruits as they contain sugars and tend to cause insulin spikes which is the enemy and can cause fat gain. I only eat a banana before my workout for the quick energy I need to train with. Instead I stick to fibrous vegetables. I’ve found that out of all the complex carbs I’ve tried, gluten free brown rice and moderate amounts of organic oats works best for me. It gives a steady supply of energy with no insulin spikes. Cutting out wheat in your diet may also help, as in my case was causing bloat and water retention.
My diet is as follows:
Tuna/ organic gluten free brown rice/ efa’s
Pre workout meal:
tuna mixed with organic oats
Whey shake and banana just before I hit the weights + supps
Post workout: rice pudding/ whey shake / supps
chicken/ organic brown rice / efas
Tea : tuna / asparagus spears
Supper: Smoked salmon / mixed vegetables or salad
Last meal : fish / green beans/ olive oil
The diet is my current cutting diet which is very strict and weighed to the gram daily.
My main supps are glutamine, HMB, carnitine, BCAA’s, Ciruline malate, fat burners, NO2,
My main tips for getting that ripped body are:
Stay focused even when you feel down and think that its never going to happen because I feel like that quite often, but you just push through it.
Eating a clean diet and regular cardio is the bread and butter for the abdominals, so stick to it.
Never miss a workout, even if you feel that you cant be bothered. Once your in the gym you’ll feel better.
Use proper form when exercising and always use a weight that you can handle. Lifting weights that are too heavy risks injury and the mind to muscle connection is lost. Feel every movement and hit them muscles hard.
Good luck and determination to you guys