Body fat: 8%
How I got started?
I started working out for High School football. My head coach was ex-army. Needless to say our workouts were hellacious. However, I quickly learned to love it. I enjoy the satisfaction of mentally conquering the physical pain.
What keeps me motivated?
I am an aspiring fitness competitor/model. Knowing that I am going to be on stage fuels my intensity. I want my physique to be elite. One day I hope to say that I have accomplished that.
How often do you train your abs and how do you approach your training?
I train abs 3-4 times per week. I approach them just like any other muscle group, except I train them more often. The reason for this: the abdominal muscles are more resistant to fatigue than most other muscle groups. I always use some sort of weight with ab exercises. I believe this helps tremendously with bulking and shaping. Weighted exercise also give that more harder and blockier appearance.
What exercises are your favorites?
A few of my favorite exercises are hanging leg raises, decline sit-ups, and dumbbell side bends.
What is a typical days diet intake?
I typically take in 40% Protein, 40% Carbs 20% Fat.
I stick to complex carbs such as whole grain oats and brown rice. For protein I usually have fish, chicken, or turkey along with whey protein shakes. I keep saturated fats and trans fats very low. I try not to take in more than 5% saturated fat during a day.
My typical daily intake is something like this:
Breakfast: Oatmeal and Whey Shake (2 scoops in water)
Mid Morning: Meal Replacement Shake or Chicken meal with brown rice
Lunch: Chicken or Turkey with brown rice and veggies
Mid Afternoon: Meal Replacement
Dinner: Fish meal with baked potato and veggies
Supper: Casein Protein or Low Fat Cottage Cheese
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How much cardio do you do?
I usually do cardio 3-4 times a week for approximately 30-40 minutes at a time. The stepper and I have had some epic battles.
How often do you weight train?
I weight train 5 days a week. I split my routine into Chest, Legs, Back, Bi's & Tri's, Shoulders & Traps. Normally, I do abs and cardio every other day.
What would be your top five tips for getting great abs?
First and foremost is DIET! You have to keep your diet clean in order to lower your body fat percentage. Typically, for males, abs start to become visible around 12%-10% or lower. Cardio is also a must. It burns off the excess calories that you accumulate during the day. Therefore, those calories are not stored as fat. Personally, I like to go heavy during my weight training. I believe that helps me burn more calories and bring out more muscle definition. High intensity is also something I believe is important. That does not mean you shouldn't rest between sets, but I usually limit my rest to a max of 45 seconds. Finally, dedication is essential to improving your physique. You can not expect results overnight or even in a month or two. Transforming your body is a slow gruelling process! But, if you are completely dedicated, you WILL achieve the physique you've always wanted!
Just take a look at me last and then my recent picture. I hope it gives you some encouragement to shape up yourself.
Best of Luck with the
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