have nice abs

To get tips on how to accomplish this goal, I just read The Abs Diet

1. They help you WIN (because of better balance and coordination)
2. Prevent injuries (better stabilization)
3. Look more attractive
4. Live longer (fatter waist = more health risks)

• Almonds and other nuts
• Beans and legumes
• Spinach and other green vegetables

• Dairy (fat free or low fat)
• Instant Oatmeal
• Eggs
• Turkey and other lean meats

• Peanut butter
• Olive oil
• Whole-grain breads and cereals
• Extra-protein (whey) powder
• Raspberries and other berries

I have already started including these foods in my current diet, but still need to start eating more vegetables (like spinach and green beans) and berries.

As of today, my waist is 33 inches, and I’m 153 pounds. This means I’ve lost a half inch on my waist line and 2 pounds in May. I was starting to see great results, but my liquid diet has really hurt any gains I’ve had. Cutting out beer and soda should help.

Further, the first two weeks of last month, I went to the gym three times per week, and I incorporated my ab routine every day there. Unfortunately, I haven’t been back since then, because I sprained both my ankles playing soccer. But, I could be working out my abs from home. I will also be rehabing my ankle ASAP, so I can start running again.

I am going on vacation in two weeks, so it’s time to buckle down and at least make progress on this goal!

I finally had You on a Diet: The Owner’s Manual for Waist Management come in at the library, and it reminded me to re-measure my waist. I’m glad I did, because I’ve actually lost 1 full inch since a month ago. Down to 34.5” (2/26) from 35.5” (1/29). For my frame, it still looks like I have a bad beer gut though. My overall goal is 31.5. I’ve read that the ideal waist size for men is 90% of your hip size. In other words, for males:
hips * .9 = ideal waist size

It does make me feel good that I’m moving in a positive direction, although I haven’t been going to the gym enough – only twice per week the past 3 weeks. I do cardio every time I’m there, and some abs, but don’t do them as hard as I should. However, this week I’ve gone on Saturday (2/24) and today (2/26), so I’m on pace to hit my target 3 times/week.

And today I was actually able to do 3 sets of 15-rep leg throw-downs without cheating. I like those and crunches, but haven’t found anything I like for my obliques yet.

Also, I’ve had good luck following the Couch-to-5K Running Plan the past 2 weeks. I don’t plan on actually running a 5K, but this should at least improve my endurance and help lose the gut.

I figured I should start this goal off by taking my vitals, so I can tell what progress is being made later.

Weight: 165 lbs
Waist: 35.5” <—blech… thank you, budweiser
Height: ~6’0”
Body fat%: 15.9
BMI: 22.4

I have several ideas for ab-specific exercises to do. I like planks (on either elbow or both), and crunches on the ball. I need to start doing leg throw downs. The important thing is to do them consistently, at least once-per-day this week.

I don’t have a great plan, but I’m thinking I’ll just do as many reps as I can of each exercise. Then, each day try and increase that number.