Tori Solomon
Location: Atlanta, Georgia
Height: 5″10
Weight: 190 lbs
Age: 26
Favorite Body Parts: Traps and Abs

How I changed my skinny body to Lean Muscle in 12 weeks!

I was always skinny and admired the attention that I saw other guys get that were in better shape than I was. I tried for a long time to gain the weight and could not for the longest until I changed my diet. From that point on my body developed faster than I could have ever expected. What I liked most about working out was that I had complete control over my progress. Getting started was tough but once I began to see the little changes in my body that was all the push I needed. I became more confident and found it hard to keep a shirt on. So I frequent the beach! I jump rope and hit the heavy bag for my cardio. Hitting the heavy bag really shaped and defined my abs into what they are today. When I started I was 160lbs now I am 190lbs. My goal was to get to 200 pounds but obsessing with a number is where a lot of people fail. Your goal should be to maintain a healthy active lifestyle. Your body is the only thing you truly have so take care of it. I encourage other people to make that change because the benefits are WELL WORTH IT!!

What Keeps Me Motivated:

All of the comments people make when they see my body and the fact that I know I’m doing something that is beneficial to my well being.

My Workout:

Monday- Back
Pull ups and chin ups-10 pull ups and 10 chin ups make one set
Deadlift- 4 sets of 5
Shrugs-3 sets of reps til failure
Bent over rows-3 sets of 10
Abs last 15 minutes power tower leg raises

Tuesday- Chest
Flat bench- 4 sets of 10-8-4-burnout
Incline dumb bell press 4 sets of 10
Incline flies 3 sets of 8
Cable flies 3 sets of 10
Push-ups til failure
Abs power tower and russian twists

Wednesday-Arms
Skull Crushers 4 sets of 10
Tricep push downs 4 sets of 10
Hammer Curls with rope on Cable mahcine 4 sets of 10
Reverse tricep pull downs 4 sets of 10
Reverse curls 4 sets of 10
Abs power tower leg raises

Thursday-Legs and shoulders
Squat 4 sets of 10-8-6-4
Lunges 4 sets of one end of the gym and back
Leg press machine 4 sets of 10
Leg extension 4 sets of 10
Hamstring curls 4 sets of 10
Military 4 sets of 10
Lateral shoulder raises 4 sets of 10
Calve raises 4 sets to failure
Abs power tower leg raises

Friday-OFF

Saturday-Boxing
Jump rope 3 three minute rounds
10 rounds 3 minutes on the heavy bag.
Finish out with any problem areas usually traps and arms for me.

Cardio:

Jumping rope, hitting the heavy bag and playing basketball.

My Diet:
My diet consists of lots of sweet potatoes, baked chicken, vegetables, yogurt, fruits and Protein shakes. I take whey protein in between meals.

Advice:
The strongest advice I would give to anyone would be to say if I can do it you can as well. God made us all equally and we all have the ability to reach an exceptional physique even if we have skinny genetics (like I did). The question is are you ready to put in the work and be dedicated. A positive mind and making fitness a lifestyle change will undoubtedly produce results. The admiration and compliments will definitely KEEP YOU MOTIVATED! When it comes to abs in particular, I would suggest that you do at least 15 minutes of cardio a day depending on your level of fitness and what goals you have for your body. In conjunction with various abdominal exercises that can be found on Sixpacknow.com. Ab exercises alone won’t do it but remember that your Diet, Cardio and Exercise will.

Good luck!

Tori

You’re just moments away from discovering how YOU will lose fat & sculpt great abs with our #1 Rated Six Pack Abs System.

In the next 12 Weeks you can expect:

The SixPackNow Program is not like any other standard formatted program you see in magazines, books or dvd’s. Why? Because this program is suited to you as an individual, your body make up, your genetics, your metabolism and your all round characteristics and of course, your goals – It’s Customized. You will have a program designed just for you, by my Expert Training Team to help you achieve the body you want!

Lots of crunches and sit ups? A diet of tuna and celery? Nope!

For definition to be noticeable enough so that you can see definition in your abdominals and muscles requires one thing and one thing only – a low body fat percentage, typically 12% or lower. The reason very few of us possess good abs and defined muscles is very obvious, we have too much fat and water weight covering them!

So How Do I Lose This Fat? you may ask. The only effective way to eliminate this body fat is through structured fat burning exercise and a new style of Diet Plan that will speed up your metabolism and get your fat-burning-furnaces firing! Correct diet accounts for as much as 80% in achieving defined abdominals and a trimmer, leaner physique. This saying sums it up perfectly, “Abs are made in the kitchen, not in the gym”.

12 Weeks of Custom Diet Plans & Menus

You will receive a completely Personalized Diet and Training Plan designed by my expert team. As I have just mentioned, diet is the most significant factor in losing body fat and toning your midsection and the plan we design will come complete with everything from meal plans and choices, exact daily allowances of calories, protein, carbs and fats, advice on the foods you should be cutting out along with information on fat burning techniques and lean muscle building.

Someone To Help & Guide You All The Way!

For the duration of your program you’ll have a Dedicated Trainer to coordinate your Diet and Workout Plans. Your trainer will also be there to answer all your questions. To be your coach, advisor, support-team, and motivator throughout. And to hold you accountable so you don’t stray. One person in constant e-mail contact who will oversee your journey to the fabulous new body you’re about to begin creating!

That’s a massive advantage!

Increase Lean Muscle Growth!

Whilst abs will be at the top of your wish list I’m sure. You may also be looking to add muscle or tone. Therefore, you’ll find I have the perfect Program to incorporate with our Six Pack System.

The Lean Muscle Plan is not designed for building huge bodybuilder sized muscles, it has been developed to appeal more for men and women to gain leaner muscle size whilst keeping body fat levels to a minimum. A ripped, defined, aesthetic physique is what you will achieve with this plan!

Fitness Models Use This System To Get Lean & Ripped!

Your Program will include a Final Cutting Phase which is a 2 Week Strategy that Fitness Models use to get shredded for a Photoshoot. If you’ve seen that ripped, dry look that shows all the muscles then get ready for this to happen to you too.

It’s in these final two weeks is where the magic happens! You’ll see those last stubborn areas of fat diminish, the water weight dry out and your abs and muscles fill out to leave you looking lean and hard. And remember, your plan will include this, day by day, hour by hour, meal by meal!

This Program is the Only ‘Six Pack Abs’ Program You’ll Ever Need.

• Full Access to the Trainee Portal where you can track yours and other trainees progress, create your own blog, upload photos & videos and interact with other members.
• 150 Streaming Ab Workout and demonstrational exercise videos
• Exclusive one-to-one advice + Q & A with top fitness athletes and trainers
• Plus access to our regular features: Articles, Abs of the Month, Training Advice & Tips, Members Forum, Photo Sections, Online Body Fat Calculator, FAQ Database, Printable Training Sheets, Supplement Advice pages, Monthly Newsletter and much, much more.

Three Bonus Extras When You Join Today

Join today and you’ll have full access to the 80 minute SixPackNow Abs Workout DVD, which you can watch online in our members area. The DVD covers the entire program, from Diet & Nutrition, Supplements, Cardio and Weight Training along with Ab workouts that cover each of the abdominal muscle groups, the uppers, lowers and obliques.

Bonus DVD 2 is Optimum Fitness & Nutrition. This 90 minute DVD covers everything from a fitness models perspective. Hosted by Magazine Cover Model Aric Sudicky, he shares his entire strategy for that ultimate lean body! Another HUGE benefit to You!
Bonus Three!

Get started today and you’ll also have INSTANT ACCESS to my ABS for Life Manual. This 260 digital PDF book is your total solution for a lean, sexy body and of course great abs! No stone is left unturned with the manual, it extensively covers every single aspect.

Including: Nutrition and Supplementation, Weights and Cardio, Ab Workouts and Exercises, Ways to reduce water retention and report on How to get ripped for a vacation! The book has everything on Abs and Fat Loss.

Transform Your Body Now. Results Are Guaranteed!

You have absolutely nothing to lose, and a new body and abs to gain. If you don’t decide to take up this opportunity, unfortunately you will be resigned to looking the way you do. Ask yourself, do you really want that?  You want change right? You need that Expert Help and Guidance to get you there? You need a Guarantee that you will see results?

 

Scotty Lindsey
Resides: Houston, TX
Height: 5’10
Weight 180
Body Fat 6%
Favorite Body part: Legs & Calfs
Waist Size; 28“

My Training

I compete in the sport of strongman so my training is very different from most. I’m currently on a diet and training schedule to gain strength/size. I go to absolute failure on all working sets, and stick to very low volume to prevent overtraining.

The Training Schedule

Monday
Upper body-log press, chest, calves, upper back, triceps, shoulders

Wednesday
Lower body- atlas stones, axle deadlift, quads, abs, hamstrings, biceps

Friday
Upper body-,2.5 inch dumbbell clean and press, chest, calves, upper back, triceps, shoulders

Monday
Lower body- squat medley, barbell deadlift, quads ,abs, hamstrings, biceps

Wednesday
Upper body-2.5 inch dumbbell clean and press, chest, calves, upper back, triceps, shoulders

Friday
Lower body- atlas stones, 18 inch deadlift, quads ,abs, hamstrings, biceps

           

Cardio

Cardio is something people have to do in order to get that nice and lean look you are looking for. It’s not all about how long you run on the treadmill it’s your intensity level that really counts. You can accomplish more in 30 minutes of cardio versus a hour if done correctly. What you must understand is target heart rate zones and your max target heart rate zone.

Cardio workout

Monday
10 min interval training on treadmill
1 mile within 7 min
10 min agility ladder workout
3 min cool down

Wednesday
5 min interval training on treadmill
2 mile within 14 min
11 min stair climber
2 min cool down

Saturday
3.5 miles within 30 min
2 min cool down

Ab Exercise

You don’t have to train your abs every day. They are just like every other muscle in your body, they need rest in order to develop. I train my abs on Tuesday, Thursday and Saturday, that’s three sessions weekly. The thing about abs is that they must be trained in all planes of motion.

Tuesday
Roman chair crunches
Medicine ball oblique rotation
Prone iso ab (planks)
Side iso ab (planks)

Thursday
Versa Pully crunches
Hanging reverse crunch
Rotating Roman chair crunch
Pyramid crunches

Saturday
Machine weighted crunches
Russian twist
Bicycle crunches
Reverse crunches (on floor)

My Diet

Your diet plays 80% of your results. If you can’t control your calorie consumption or workout to burn more calories than you just consumed you will never achieve the results you desire. I have many diets but when i want to lean out for fitness shoots i usually follow something like this:

Breakfast
apple
oatmeal
10 egg whites

Snack
1 baked potato
3 oz chicken breast

Lunch
grapefruit
1/4 brown rice
steamed veggies

Snack
whey protein shake

Dinner
strawberries
6 oz tuna
salad
steamed veggies

Late Snack
whey protein shake
Words of advice

In order for you to see positive results you have to give your workout program at least 2 to 3 months to see change. Do not keep going from one program to the next every week.
My saying is this: 30 days of discipline; 60 days turn into a habit; at 90 days it becomes a lifestyle. ( Discipline, Order, Results)

Good Luck with the Program guys!

Scotty

Rosanne Clemente
Resides: New Jersey
Age: 28
Height: 5ft 3″
Weight: 118 pounds
Favorite Body-part: Back

What Workout Plan Worked Best For You?

I am currently using a blood volume work out program. I do high reps with moderate to light weight, usually to failure. Focusing more on slow, complete reps and proper form has improved the overall shape of my physique. Nothing burns like a good blood pump! I’m using a 6-day split, focusing on 1 body part per day and add alternate abs and calves at the end of each work out. I do, however, throw in a heavy, low rep work out every so often in the off season just for fun

What Nutrition Plan Has Worked Best For You?

My body responds extremely well to a carb cycling approach. In season, my trainer adjusts my carbs and calories according to her weekly assessment. We typically keep carbs and fats pretty low. Off season, I continue to eat clean but we add more balance and allow for some cheats.

I at the typical clean fitness type foods including complex carbs, lean proteins and essential fats.  I eat TONS of vegetables and some fruit.  I eat small grazing type meals every 2-3 hours. My body tends to hold onto a lot of body fat, so we typically keep my carb and fat intake at a moderate to low level.  I eat my vegetables raw or as undercooked as possible to get as much of the nutritional value as possible. I also rely on exotic vegetables and spices for flavor and variety on monotonous, mundane diet days.

Ab Training:

I work my abs 2x/week.  I pick 3 different ab exercises and
execute them in a giant/triple set.  I do 3 sets of 15 reps or to failure,
whichever comes first. ;-). I do a lot of lower ab work including hanging
leg and knee raises, roman chair and decline bench work.  Rope pulls and swiss ball work are also among favorites.  I also add 3 sets of 15-20 reps of broomstick twists to every ab work out.  They have worked great to shrink my waist; creating that teeny barbie doll look (whats also known as a “V-taper” in the fitness world).  I add weight to rectus abdominus work but never to oblique exercises.  In the morning, on an empty stomach, I do “vacuums” to tighten the deep lying (transverse) abs. I’ve noticed that this has helped keep my tummy tight and flat looking from the side.  Being conscious of tightening my core during all training, including weight lifting and cardio sessions and at various times throughout the day has helped me achieve my six pack abs and aided in better posture therefore making me appear taller, leaner and more self confidant.

What Are Your Future Fitness Plans?

After three seasons, I have qualified for nationals and am planning on attaining my long awaited goal of walking across a national stage. I’m currently off-season prepping for my national debut at next year’s Team Universe. (You can follow me on my journey to the Team Universe at rosanneclemente.blogspot.com) As far as my long term fitness plans, I’ll ride this as far as it will take me. As long as I keep setting and attaining personal goals, I’ll be content. It would also be fun to pick up sponsors and modeling jobs offered along the way.

Good luck with the SixPackNow Program.

Rosanne

HOW TO PREPARE FOR THE ‘AFTER PHOTO

2 Weeks To Go

NO products that have ANY Sugar, Dairy and Wheat, Bread Etc. NO MRP’s (Meal Replacement Powder) that contains any simple carbohydrate and Maltodextrin. This will avoid you looking bloated. No Creatine. Start Tanning. –You will look healthier and more definition will show.

1 Week To Go
Have your last (Lower) body workout seven days before the photo-shoot it will give your legs time to heal & recuperate.

5 Days To Go!
Day 5,4 & 3 before the shoot reduce your Carbohydrate intake to 50g or less (per day) – No carbs after 3 pm (Except Broccoli).

Start lowering SODIUM intake. Too much SODIUM will lead to water retention. Important not to cut out all the SODIUM at once thus will cause Water Retention. Increase Your Cardio Workout to 5 Times a week (High Intensity). Interval training.

4 Days to go for the after photo
Drink at least 3 litre of Distilled water.

3 Days to go for the after photo
Drink at least 2 litre of Distilled water.

Start Loading with Creatine X4.Take 2 Caplets. 3 times a day, 3 days before the shoot. Take in Vitamin B6. (Reduces water retention). Discontinue Tanning.

2 Days To Go
Drink at least 1-1.5 litre of distilled water. 2 Days to go for the after photo – One will increase your carbohydrate intake again- Thus will causes your muscle to overcompensate and retain glycogen inside the muscle. This will make your muscles look stronger and fuller. Perform a light workout in the morning.
No Salt. Use Diuretic Water Relief from any good supplement producer . Take 2 caplets. 3 times a day. Before main meals.

1 Day To Go
Do a light workout the day before the shoot. Drink 500ml to 1litre of Distilled Water. Before Bed, drink 250ml of Red Wine with 50ml Glycerine diluted in distilled water.

THE MORNING OF THE SHOOT
When thirsty sip a small amount of water. Eat a small meal consisting of mostly Complex Carbs (Microwaved Sweet Potato or Brown Rice) at least 3 hours before shoot.

20 MINUTES FROM SHOOT
Drink WINE/Glycerine Mixture, Pump up before your shoot with pull/ push up or weights exercises. (High Reps, Low Weights).

Over a 3-year period I have successfully transformed my body from 217 pounds, 13% body fat, to my current physique, which is 176 pounds. 5-6% body fat. Being that my goal is to achieve an athletic model’s type look, I follow a cutting diet about 80% of the year. I have no desire to achieve an overly massive physique. Symmetry is the key here. Sometimes I will only have 5 meals a day. When I wake up late or go to bed early, the days are not long enough to get all six meals in. I always have a cheat day, where I allow myself to carb up on sweet potatoes, brown rice, and oatmeal. I’ll also incorporate some junk food that I’ve been craving all week such as ice cream or French fries. Usually this day will fall on a Sunday.

Once or twice a month I enjoy a cocktail or two on a Saturday night before a Sunday cheat day. Compared to drinks like screw drivers or beer, vodka and diet coke or just straight vodka are better to have while dieting. A lot of those other cocktails have way to much unnecessary sugar. My cheat day will either fall every week or sometimes every two weeks if I’m not losing the fat as fast as I planned.

Here is one of my typical days of dieting during a cutting phase.

7:00 AM: 6 egg whites, 1 whole egg, 1/4 cup of oatmeal with cinnamon and Equal, 2 Glasses of Crystal Light

10:00 AM: Protein Shake (about 5-6 grams of carbs, 45 protein, 2-3 fat) 1 Glass of water

1:00 PM: 2 Slices of grilled Chicken, Side of green vegetables (about a cup), 2 Glasses of water

4:00 PM: Protein Shake (about 5-6 grams of carbs, 45 protein, 2-3 fat), 1 Glass of water

7:00 PM: Steak (NY Strip), with a salad (flaxseed oil & a little no carb vinegar), 2 Glasses of Water or Crystal Light

10:00 PM: Protein Shake (about 5-6 grams of carbs, 45 protein, 2-3 fat)

TIPS

No dairy

No sugar

Drink at least 1-2 gallons of water a day.

Crystal Light counts but water is of course better. If you do decide to drink a lot of Crystal Light, just remember that it contains aspartame. Aspartame is an artificial sweetener consisting of the two amino acids called phenylalanine and aspartic acid. When ingested they “taste” sweet.

This sweet taste can sometimes trick your body into releasing insulin, which is something undesirable on the ketogenic diet. (A diet consisting of very low carbohydrate consumption, usually ranging from 20-60 grams per day)

However, we must realize that although insulin is released, there are still no carbohydrates present. Aspartame, therefore, may cause you to become light headed due to too much released insulin, however, it will not take a person out of ketosis.

CARDIO TRAINING

Cardiovascular exercise is an absolute must for anyone looking to get in and stay in shape. With all the media attention, I am still surprised by some of the misconceptions people have about cardio. Cardio can be boring. Variety is the key. My favorite cardio is rollerblading. I usually rollerblade with my girlfriend by the beach. It’s a lot more fun than sitting in the gym. Since I live in New York, I can only rollerblade only half the year.

CARDIO TIPS

Start slow and work up to speed. Men should consider using the recumbent bike whenever possible in light of recent reports of sexual dysfunction experienced by professional bike racers. The pressure of the triangle shaped seat against the groin can cause vascular damage in that area.

Cardio is best done in the morning. I feel I get the most out of my cardio session when I do it as soon as I wake up. I go straight to the gym on an empty stomach. I do 30 minutes on the recumbent bike. Upon waking up, your blood sugar level is normally low. Your body shifts into a fasting mode if you sleep for several hours without eating. When you do aerobic activity in this state, your body is forced to find energy from another source: your fat!

Sometimes I’ll do another 20 minutes after PM weight training if I start putting on bad weight.

If I compete in the future, I will do an hour in the morning and an extra hour at night, alternating the treadmill and recumbent bike. Ultimately, any cardio is good cardio. If you don’t have the time in the morning, then do it after weight training at night. Just do it. The most important muscle you have isn’t your 20-inch biceps, but your heart. Think about that the next time you go to the gym.

Cardio will not make your muscles shrink. This is a myth among bodybuilders. Although, it is true to an extent. If you do too much cardio, everything will get smaller. On the other hand, if you do too little, you won’t get ripped. While getting ready for a competition you have to figure your calorie intake and calorie expenditures. These figures will dictate how much cardio you should do.

I recommend that you keep your level of intensity on the cardio machines to a minimum. The last thing you want to do is put a bike on level 10 after training legs. Take it easy. Remember that your cardio session should be aerobic (burning calories with oxygen) rather than anaerobic which burns fewer calories. If you are on a treadmill running so fast that you can barely speak to the person next to you, then you are not exercising aerobically.

Wait a half an hour to eat after morning cardio. I know it sounds hard being that you just ran 30-40 minutes on an empty stomach, but you will literally be burning fat even if your playing on your computer. The reason being that your blood sugar levels is super low. Techno and house music really get me going during cardio. I leave the heavy metal and alternative music for the weight training.

SUPPLEMENTS I USE

* Dandelion root & B6 (for water retention)

* High Lignan Flaxseed Oil (Mass Quantities)

* Alpha Lipoic Acid

* Glutamine & BCAA’s (to prevent muscle loss)

* Multi Vitamin

* Water (12-16 cups a day)

PERSONAL GOALS

My goals are just like any one else’s out there, for the most part. I want more muscle and less fat. Right now I’m 176-180 with 5-6% body fat. I would like to propel to 190 pounds and be 3% body fat. So, I would say, that this would involve me to gain about 15-20 pounds of muscle and lose about 4 or 5 pounds of fat. I hope to reach this goal by the age of 26.

Good Luck Guys

Rich

Develop your abs, Eliminate Body Fat and Build Lean Muscles!

Fed up with your less than average body?
Tried other diets/programs without success?
Have stubborn fat you just can’t shift?
Want a proven program to replace stubborn fat
with lean, toned muscle and etch out those abs?

Good News!! You’ve come to the right place!

Dear Friend,

We know what you’re most likely thinking… Just another website claiming to help me get those abs I’ve been desperately seeking to get for so long. We’re probably also right in thinking that you’ve tried every abdominal workout, every fad diet, every magic supplement or pill, all of the ridiculously boring cardio routines or the strange contraptions you stick to your stomach and yet, despite all of your efforts, you STILL have soft flabby abs! We feel your frustration!

If you really do want a body and abs that turn heads, then you have certainly come to the right place. Keep reading and you’ll soon discover what you’ve been doing wrong and what you need to do to put it right, once and for all!

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The good news is that you will discover this Abdominal Fat Loss/Body Makeover System right here on this website today! Forget these bogus websites with their claims of “quick fixes” or “instant abs”, let others fall victim to them. You have the opportunity right here in front of you put things right and discover a tried and tested program that will help you rid stubborn body fat permanently, increase lean muscle tone and define a firmer, flatter stomach. If these are your goals then we would like to welcome you as a new Trainee on The SixPackNow Program. Just take a look at some of our most recent successful trainees who have embarked on the Program, if these guys can do it, we are sure you can.

There are 7 Reasons why our Program will help you obtain your goals.

You should always be very sceptical of any program that prescribes the same diet and exercise routine for everyone. There are millions upon millions of people on this planet and no two bodies or metabolisms are the same, and for this reason this is why so many people when embarking on a fat loss/abdominal program see very little in terms of success, because the regimen has been designed for the ‘average person’, not taking your own individuality into consideration. This is the very reason why our Program is so different! Let’s see the 7 key reasons why you should choose our System to reach your goals.

A Custom Built Program tailored to get you into the Shape of your Life!

The SixPackNow Program is not like any other standard formatted program, why? Because this program is suited to you as an individual, your body make up, your genetics, your metabolism and your all round characteristics – it’s Personalized.  You will have a program designed just for you, by our Expert Training Team.

Whether you’re looking to shape up for an upcoming special occasion or want to look and feel great for the rest of your life, The SixPackNow Program will deliver results! Not just in the short term, but for many years to come. This is a new lifestyle and if you have the will power to make some simple changes and stick to them you will see fantastic results. Take a look below at the numerous benefits you’ll experience with the Program:

• You’ll develop firm, sexy abs!
• You’ll drop body fat quickly and safely!
• Increase lean muscle for a more sculpted appearance!
• Improve all round physical fitness!
• You’ll have much more self-confidence!
• Attract the opposite sex!
• You’ll have an improved sex life!
• You’ll improve posture and eradicate back pain!
• You’ll fit into clothes comfortably!
• And you’ll look and feel amazing!

This program is for anyone and everyone, it’s for YOU!. Whether you’re male or female, 16-70, Overweight and out of shape, Slim or Skinny, this program is going to deliver results!