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Name:
Jason Dean
Resides:
Washington
Age:
22
Height: 6ft
1"
Weight:
185 pounds
Body
Fat: 7%
Waist
Size: 32"
How
I eat
and train
I'll usually wake up 8
am 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.
10.00 am
-
Eat a wrap full of lettuce, chicken, tomato, and green peppers.
30 mins Before I train, I take three thermogenic capsules.
11:30
am
-
Train
1:30
pm
-
Eat another protein shake with two scoops of 24 grams. Followed by a
scoop of Creatine by Muscletech. 3,000 Mg of Glutamine.
3:30 pm
- Eat lettuce bowl with tuna, steak or (8
oz turkey breast) with
another protein shake.
5:30 pm
- Apple with peanut butter as a snack to keep up my calorie intake.
7:30 pm
- Dinner, Turkey breast with another shake and usually 8 more egg
whites
9:30 pm
- I will eat again, anything that is low in carbs so that my
body doesn’t carry them during rest.
11:30 pm
- 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. The guys here
at Sixpacknow.com can set you up an
Abs Diet Plan
 
About
Training:
Since
I started working as a personal trainer, I've
been
amazed at how many people make having ABS their No.1 priority.
Unfortunately there are many misconceptions about building abs.
Having the (all desired) Abs depends on two factors: Building the Abs
and having a low percentage of Body fat. Men should stay
below 10%, Women below 15%.
The biggest misconception has to be that a lot of people try to
"burn" the fat from their stomach by doing lots of sit-ups.
This is not going to work (fat can not be reduced on specific areas of
the body, like the stomach for instance). Of course, doing lots of
sit-ups will build the Abs, but they won't be seen underneath the layer
of fat (it's only half the battle). Reducing the over-all body-fat
percentage is a MUST and this has to be done from Cardiovascular
exercise. You'll never see a person with "chubby" arms
and well-defined Abs (never!). Good Abs is a reflection of a strong
willed person.
About
Abs exercise:
Since
I already have abs and I'm watching my food intake, I don't have to go
crazy with my Abs workout anymore. I go to the gym about 5 times a
week. I work out my Abs twice a week and they stay pretty solid.
In addition to that I jump the rope, box and stretch a LOT. But
when I started out building my Abs I worked them at least 2-3 times a
week: 3 different exercises, 3 sets each (9 sets, that's it).
BUT...Working out the Abs takes a lot of DISCIPLINE.
I can do one hundred sit-ups without feeling anything or I can do them
focused and feel "the burn" after 25 repetitions. My
tip: PRESSING the Abs during sit-ups is the key to make them burn.
Never let them rest. Start by FLEXING the abdomen (imagine that
somebody is going to punch you right in the abdomen). Once they're
flexed, that's when you start doing the sit-ups (always keep them
flexed).
Good
Luck with the Sixpacknow Program guys!
Jason
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