Robbin Harris
Age: 30
Height: 6'1"
Weight: 190lbs
Occupation: Musician/Model/Producer
Where you live: New York, Montreal, Tokyo

What would be a typical days diet/supplementation intake?

I have to confess my weakness is food, I love mac and cheese, fried chicken, and all sorts of other foods that aren't helpful in achieving a ripped physique. I will control them if I am doing a shoot or if I need to be ripped for something, I usually have about 10% body fat, but for a shoot I will get down to 3-4% if I have a few days lead in. I can diet down pretty fast usually. I don't let myself get more than about 12% at any time though.

I usually start my day with some eggs (3-4) with toast and a slice of cheese, a nice cup of coffee with a little cream and sugar and a banana, I eat a banana every morning. After workouts I use an all natural goat protein supplement and some amino acids as well as Glucosamine and MSM. But that is it for supplement and me, I try to stay away from most of them because they are packed with artificial colouring and sweeteners that have some pretty bad long term effects on human livers, teeth and brains.

I try to eat about 4-5 meals a day and some snacks, always some sort of mixed nuts with no salt or sugar added. For the other meals I just try to make them balanced in meat (protein), carbs and fats. My body processes fat fairly well so I don't have to watch it too much as long as it isn't saturated or trans fat. My body works with red meat better than fish for the most part as well, but it depends on the persons body type.

After about 9pm I try hard not to eat any carbs, so I might have a can of solid tuna with a little salsa and cottage cheese on it. If I am going to have treats I try to do it on a day where I trained legs or back where my body can really burn up the calories.

How much cardio do you typically do a week and what type (treadmill, elliptical, high impact, low impact)?

I train hard and I almost always use supersets and very short breaks between sets so I get a lot of cardio from my lifting which does effect the amount of bulk I can build. After my lifting I usually end everything ( before stretching ) with some gymnastics or martial arts training, both of which I studied for many years. I also get cardio from my job of playing drums. Another thing I try to put into practice is to walk to most places that are only a short drive away.

What does your weekly workout schedule look like?

I work out lifting weights about 4-5 days a week, usually a split of 3 days on then 1-2 days off depending how soar I am from the 3 days of training. My split is {back+biceps+abs/chest+tri+abs/ legs+shoulders+abs} If my shoulders are sore from the other workouts some leg days I might leave them out as they really get trained every time I work out. If I am at home watching TV I might throw in a few sets of push ups till failure here and there as well.

Every work out ends with 20 minutes of stretching minimum, as I stated before I do a lot of martial arts still so I need to maintain that, it also keeps you less soar and less prone to injury and much more agile, lots of guys get huge and ripped but have no range of motion they move like brick walls, I like to be agile.

What are your favorite ab exercises and why?

Planks/leg lifts/cycle crunches/side lifts. Because they work well and hit your stabilizers (core) muscles as well. Working on the heavy bag kicking and punching also KILL your abs at the end of a work out.

What are your goals for the coming year?

Gain another 5-10 lbs of quality mass but still remain agile and ripped.

What are your top five tips for other men looking to get abs?

Don't take long breaks between sets. Don't talk to friends at the gym, you are there for a reason (or you should be) the pretty girl can wait till you are done : ) focus on form and contraction in all exercises especially abs, don't cheat. 25 good reps beat 50 sloppy ones. Don't start to count till it hurts (a quote from Muhammad Ali) Also sometimes it stresses your abs more if you START your workout with abs. The hardest thing though is to eat clean.

What do you feel is the most important aspect in seeking a six pack stomach?

Unfortunately the most important thing for definition is body fat, so diet and cardio needs to be in there. Got to just say no to those tasty treats like reeses and ice cream : ( I know ..... it hurts me too. Also lots of water instead of juice or those energy drinks. Eating clean is really key, more than training for abs, because abs are really just a sign on low body fat more than anything.

Any other tips?

I find for me working out alone is much more intense and focused. Many guys prance around like butterflies at the gym and they look that way. If you are serious about looking ripped you need to take it seriously and find a way to get the most out of each workout. Even if you can only make it for 30 min, that is better than skipping the day, I have had some of my best workouts with time limitations, because you have no excuse to take breaks. Drink LOTS of water every day. Work out time is for working out. Take the stairs instead of the escalator, all those little things add up every month.