Doug Ramsey
Age: 34
Height: 5'9''
Weight: 152
Favorite Body Part: Abs & Chest
Waist: 29
Body fat: 8%

TRAINING PROGRAM FOR ABS:
I am here to prove to guys that you can continue to be in stellar shape way past your twenties! I'm an average guy with a lovely wife and a beautiful 4 year old daughter. I have never been one to say, "I'm married with a child now, so it does not matter what I look like anymore!" I hear that from men all of the time. Guys, if you don't care about what you look like, at least care about your HEALTH!

I have been active in recreational team sports my entire life and am very competitive by nature. These qualities have helped me to stay focused and disciplined. I am also an asthmatic who has been living with the disease for over 30 years. However, it has not stopped me from attaining my fitness goals or aspirations.

Getting serious about weight training and exercise began in 2000 and I have not looked back since! Working out and staying physically active, for me, is an addiction. There is no better feeling than after leaving the gym, knowing that you put in some hard work, feeling the pump from the blood flowing through your veins and knowing that wherever you go, you are going to turn heads! After all, Summer is here and it truly feels good to be able to take my shirt off at the beach, and display the well-defined washboard abs I have worked so hard for!

My training consists of the following:

Monday: chest, back, abs (light)
Tuesday: shoulders, abs (heavy)
Wednesday: biceps/triceps, legs, abs (light)
Thursday: chest & back, abs (light)
Friday: shoulders, abs (heavy)
Saturday: biceps/triceps, legs, abs (light)
Sunday: rest

I train each body part twice per week as well as perform cardio and abs after each session.

I typically perform 3 exercises per body part, 4 sets of 8 - 12 repetitions.


DIET FOR ABS:
Cutting -
I eat between 5 - 7 small meals per day, every 2 - 3 hours. My diet consists of high protein and limited carbohydrates. I introduce 1 or 2 high carb meals throughout the week to give me the energy to complete a successful workout.

Bulking -
I prefer to bulk cleanly and not just stuff my face with whatever I see. The difference between my cutting and bulking diets is that I add more complex carbohydrates with my meals. In particular, sweet potatoes, brown rice, nuts, cottage cheese and oatmeal.


ABS:
We have all heard it 100 times before... Well, you're about to hear it for the 101 time - "Abs are made in the kitchen!" This statement could not be closer to the truth! Before I had the knowledge of what I was doing to get washboard abs, I would spend alot of time doing a serious amount of crunches with nothing to show for it. Bottom line was, I had too much body fat from not eating correctly and not enough cardio to reduce that fat. To get those abs to "show", eat a sensible diet and reduce your body fat. To get those abs to "pop", eat a sensible diet, reduce your body fat and perform weighted abdominal exercises.

Best of luck to you all! Getting incredibly sculpted abs really is attainable regardless of age. If you stay "consistently" dedicated to eating right and working out you'll get there too... Trust me on this one!

Best of Luck with the SixPackNow Program

Thanks,
Doug