How I did it: First thing I changed was my eating habbit. I actually upped my calorie intake to aroudn 4200 to 5000 calories a day, depending on whether I worked out or not. The calories were spread over about 5 to 6 meals.

I ate every three hours to keep my insulin levels stable. My protein and carbs were equal. My menu was pretty diverse; I changed what I ate for each meal pretty much everyday. However, all the fruit and vegetables I ate were in season, and I bought lean meats for the most part. I also went with whole grain bread, instead of white.

For work outs, I actually didn't do a whole lot of ab specific work outs. I did only 35 or so of my own modified sit ups for a warm up. The biggest help were high intensity exercises that focused on the core. So deadlifts, sumo deadlift high pulls, power cleans, hang power cleans, shoulder presses, push presses, push jerks, snatches, thrusters, front squats, back squats, overhead squats, and many more other exercises.

Warm ups usually included 30-45:
- modified sit ups
- push ups
- pull ups
- air squats
- samson stretches
- back extensions

Basically you want high intensity work outs (as heavy as you can, in as many reps as you can, in the shortest amount of time as you can). Don't be afraid of weights. You want to lower your body fat percentage to about 10 per cent. How low you need will depend on you. My body fat percentage stays at about 7 per cent.

Lessons & tips: Don't focus on abs. In fact try to stay away from exercises that focuses on one muscle. Do compound exercises that require groups of muscles. So instead of abs, focus on the core.

Do high intensity exercises. So you will use heavy weights. I stress: as heavy as you can with as many reps as you can in the shortest amount of time as you can.

You don't need to spend more than an hour at the gym. Actually, until recently I only spent half an hour in the gym. Now I spend an hour, but never longer than that.

Change up your work out. I won't repeat the same work out until 3 or 4 months later.

Eat healthy wholesome foods with a lot of carbs and proteins, but little fat.

Don't be afraid of eating an egg or two (with the yolk) everyday.

Resources: http://www.azcentral.com/style/hfe/food/articles/2008/07/08/20080708inseason_cal-CR.html

http://www.fitsugar.com/766272

May 13, 08:22AM PDT | 0 comments | 2 cheers