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If you don't intake sufficient amount of carbs daily, especially if you are weight training, then your body uses your protein as an energy source thus defying the whole idea of your initial protein intake. For more info on this, please feel free to contact me via
email. I also use supplements and have found them to be extremely beneficial on my muscle gains. A good whey protein isolate powder is essential, I recommend Nitro Tech by Muscle Tech. I use this product daily on my quest for muscle gains and it is TERRIFIC!!
MY FIVE
TOP TIPS FOR ACHIEVING A SIX PACK
1)
If you want to build your abs, train them every other day. Remember to not
overtrain them, or else you will be depleting muscle instead of gaining.
2)
3-4 exercises are enough on your pursuit to an awesome six pack, implement at
least 3 sets for each exercise, the reps are up to you.
3)
Remember that muscle growth occurs once you walk out of the gym, so if you're
spending more time in the gym than outside of it, you probably won't see your
potential results.
4)
Consume 0.8 - 1.0 grams of protein per body lb daily.
5)
Make sure you get enough rest, eat healthy, and exercise and you'll soon enough
reach the peak of your physical and mental state that you've been aiming for all
these years, because I have!
Abdominal
Workouts & Exercises I recommend:
Hanging knee
raise:
This is a fairly difficult exercise to
perform. I start with my legs hanging down and my body perfectly straight with
my arms about shoulder width length. I make sure my upper body remains
completely still, forcing my lower abs to do the work. I prefer to do these with
my knees slightly bent, which I find less stressful on my lower back, but I
don't think it lessens the effectiveness of the movement. From the hanging
position, I bring my legs up in a controlled motion by almost rolling my abs
until the upper part of my legs are about parallel to the floor. I pause in the
top position before slowly lowering and starting the next rep. Don't worry if
you can't do too many at first; keep persevering and your strength will
increase.
Cable Crunch:
I use added weight primarily to add
resistance to the negative portion of the rep. That's why this movement is so
unique for me. I attach a rope to an overhead cable, facing away from the
machine. I keep the ends of the rope tight to the top of my head throughout,
elbows held in place, and kneel down in front of the weight stack. Through trial
and error, I've found it best to bring the rope down in a slight arc, which
seems to give me a better contraction. I picture my abs contracting as I do this
exercise.
Seated Knee-Up :
I prefer to sit at the end of a flat bench
rather than crosswise because I feel a greater sense of balance. I angle my
upper body back about 30 degrees, gripping the edges of the bench beside my
glutes. To start, my legs are out in front, pointing slightly downward, with a
slight bend in my knees. As my knees come in, my upper body comes to meet them.
My torso rises to 60 degrees and my back remains straight at all times, eyes
focused straight ahead. I pull my knees in toward my chest. Again, exhale at the
point of peak contraction, flexing your abs hard at the top.
George Maciel
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