I believe that each person has to find what works best for them, both in training and in dieting. Everyone is different and what works for one might not work for you, so getting to know your body and how it responds is important. Staying consistent and focused both on and off season is also essential.

As a person who has battled with weight and body image, I believe I have found my own system that works. Based on last years competition, I knew which areas I needed to increase my muscular symmetry, my glutes and arms needed more development and definition so focusing on heavy weights off season has enabled more muscle mass in those areas.

Starting reps of 15, 2nd set of 12, then last set maxing out at 8-10 reps has given me the results I wanted. I split my workout into Legs, Back, Shoulders, Biceps ,Chest and Triceps. For each body-part I do 4 exercises and　

3 sets sometimes 4, some days different cardio such as skipping, elliptical, running, jump squats for two minutes between sets. I try to keep things fresh so I might mix up the training into push/pull..upper/lower...front/back. I start every morning with 45 minutes of cardio and as I near the show I have started to increase it to an evening cardio session of another 45 minutes.

I train abdominals every other day, however my increased awareness of core training has developed my abs more so than exercising. Learning to contract my abdominals throughout the day has increased my posture, ab development and also has increased my training intensity. My favorite ab exercise is on the swiss ball holding a weighted ball straight out in front of me, crunching up and contracting my abdominals while exhaling all my breath.

That being said, abdominals will remain unseen unless the diet is clean and nutritious. Giving my body the food it needs to give me the results I want is a must. Complex carbs and protein are what my first 3 meals of the day consist of, as the day progresses the complex carbs are replaced with fiberous carbs. I have 5-6 meals per day every 2-3 hrs to ensure that my metabolism maintains a constant burn. As an avid Whey Gourmet user (cookies and cream!) I found having a shake keeps my sweet tooth in check. Glutamine after a workout and before bed helps with my muscle recovery.

Good Luck with the SixPackNow Program guys,