|
 Ryan
MacDonald
Resides:
California
Age: 20
Height: 6ft 4"
Weight: 215 pounds
Favorite Bodypart: Chest
Waist Size: 30"
Body Fat Percentage: 5%
So
how does Ryan keep in ripped condition?
My Favorite
Exercises
1)
Hanging
upside down on a pull-up bar, crunching until
failure. (3 sets)
2)
Bicycle crunches until failure. (3 sets)
3)
30 minutes of yoga abs...for strength and flexability.
4)
Sit-ups to the left-side, center, and right-side,
until failure.(3 sets)
5)
6-inch
toe raises, 3-inch toe raises, 1-inch toe
raises (all until failure). This works your
lower abs
and v-cut.
I love running, so I often run 3-10 miles (depending how you feel)
every 3 days and workout with weights (two body-parts per workout) every
other day. As you're all aware Diet is the key to keeping in shape.
Split those meals up so that you're consuming some protein every
two-three hours. If you're going to take supplements you have to play
around with them
and see what works best for your needs, but I've found
Whey
Protein,
Creatine and
Glutamine to work best for
me..
My
top five tips for getting in shape.
1.
Diet, it's
the key to getting and staying in shape.
2.
Always push yourself in the gym, workouts were not meant to be easy!
3.
If you want abdominal definition, make sure you do cardio
4.
Rotate your carbohydrates as SixPackNow suggests, more on weights days, less on
non weights days.
5.
If you want bulky, blocky or deeper cuts in your abs, try adding
weighted or resistance based
ab exercises,
like cable crunches, weighted crunches and knee ups with a dumbbell
between your feet.
I
hope these tips will be useful.
Good
luck guys
Ryan
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