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 Kenyatta
Wilson
Age: 28
Height: 5'8
Weight: 165 pounds
Favorite Body Part: Chest & Arms
Waist: 27
Bodyfat: 8%
WHY ABS?
I think every man's goal is to have a 6 pack. I get more
questions about obtaining abs than anything else. Defined abs
show that you're dedicated and have discipline. I also feel
your midsection plays a major role in your overall health and
prevents things like back pain.
TRAINING
I began lifting weights January 2000. I was tired of being
skinny and wanted to bulk up. Of course I was only doing
push-ups to get bigger chest, curls to get those guns and
crunches to get a 6 pack. I didn't care about anything else. My
friend, James Carder convinced me to begin working out with him
so I could begin training every muscle group. 8 years later and
I can't stat out of the gym. I work out 6 days per week.
Monday: Legs
Tuesday: Chest & 2 exercises for Triceps
Wednesday: Back & 2 exercises for Biceps
Thursday: Legs Again & Shoulders
Friday: Biceps & 2 exercises for Back
Saturday: Triceps & 2 exercises for Chest
Sunday: REST
I normally do 4 sets of 6 to 10 reps during the off season. When
I'm preparing for a show or photo shoot I'll do 8 to 12 reps and
up to 20 reps on some leg exercises. I do 100 to 200 calf raises
every other day and abs 3 times per week.
CARDIO:
I'm not a fan of cardio but I know it has to be done. Normally
I'll ride the bike or jump on the Stairmaster anyway from 30
minutes to an hour 3 times a week.
DIET:
I have a pretty strict diet year round. I maintain an high
protein intake, low to moderate carb & low fat intake. I eat 6
to 8 meals per day depending on my schedule. My protein sources
are chicken, steak, salmon, tuna, cottage cheese, protein shakes
& turkey. My only carb sources are sweet potatoes and brown
rice. I get my fats from fish oil and almonds. Dieting plays a
major role in getting defined abs.
ABS:
I honestly feel dieting and cardio are the key to good abs. You
can do 1000 crunches a day and it won't matter if your body fat
is high. I've come to learn my body so well. If my weight goes
over a certain weight my abs tend to fade away. I realize I have
to keep my weight down to have the abs I really want. People are
always asking me about my abs routine. I really don't have one.
I do work abs 3 times a week but the exercises vary. It just
depends on what I'm in the mood for that day. Living in Hawaii
also tends to bring the best out of people. Everyone wants to
look nice on the beach so that motivates a lot of people to
train harder and obtain that beach body. My advice to anyone
trying to get a 6 pack would be to find a healthy diet and hit
the cardio hard. It will come with time!
Kenyatta
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