Jason Dean - My guide to abdominal exercise

Here is a typical days nutrition plan for keeping in my abs and muscles in shape.

I'll usually wake up at 8.00am where my day begins with 8 egg whites, two packages of Oatmeal for my carb intake levels. Sometimes I substitute the oatmeal for my complex carbs with rice of whole-wheat cereal. I then drink two scoops of 24 grams of pure 100 percent whey protein that has about 4 grams of carbs.

10.00am - Eat a wrap full of lettuce, chicken, tomato, and green peppers.

30 mins Before I train, I take three thermogenic capsules.

11:30am - Train

1:30pm - Eat another protein shake with two scoops of 24 grams. Followed by a scoop of Creatine by Muscletech. 

3:30pm - Eat lettuce bowl with tuna, steak or (8 0z turkey breast) with another protein shake.

5:30pm - Apple with peanut butter as a snack to keep up my calorie intake.

7:30pm - Dinner, Turkey breast with another shake and usually 8 more egg whites

9:30pm - I will eat again, anything that is low in carbs so that my body doesn’t carry them during rest.

11:30pm - Another 48 gram shake with 8 0unces of milk so that my body doesn’t fast all night without it's nutrients. Sleep.

                  

Remember that I usually train for about 2 hours day and its mostly on a strength training weightlifting program with a little cardio here and there due to my fast metabolism.

I usually keep the same eating habits unless I’m training for Mass, But I tend to mix in strength with endurance training low reps to high. So that I work not only the fast twitch but slow twitch muscle fibers, which allows you to grow while staying on a strict diet.

Good Luck with the Sixpacknow Program guys!

Jason  

from Blaine, Washington

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