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Personal Info: James Murray
Age - 43
Height - 5'8
I live in Medina Ohio
Ab-Training
Currently I work my abs 4 times a week for 30 min using a variety of
exercises. My favorites are Weighted Swiss Ball Crunches using a cable
machine. Butt Raises (lying on my back, legs 90 degrees to floor, hands
behind my head holding bench or stationary object then raise my butt up and
curl towards my chest. Cable crunches are another favorite, I am using a
lot of weighted exercises due to the fact I am trying to build Thick Bulky
Abs. My hopes are I will have much deeper cuts when I diet again next year.
Aerobic exercises in the AM are very important along with the correct diet.
This is the diet I follow to get lean. My body fat at my navel measured with body fat calipers was 3% last summer.
Typical Days Diet
6:00am Tread Mill 25 min (set on 5 and on highest incline)
7:30am 1/2 Dry oatmeal and 1 cup water cook in microwave. I also have a Protein Drink mixed with water. Optium Nutrition Whey Chocolate
10:30am Metrx Protein Plus Bar /w quart water
12:00 Chicken Breast Salad mixed with several vegetables (peppers, eggs, garbonzo beans,etc)
2:30pm Protein Drink mixed with water
4:00pm banana
Workout somewhere between 5-7pm
7:00pm Chicken Breast or Turkey burgers w/corn or salad
9:00pm Protein Drink or 6 boiled eggs with Molly Mcbutter
I also drink at least one gallon of water over the course of the day, plus another 1.5v quarts while working out.
Good Luck
James Murray
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