Jeff Grant
Resides: Orlando/Palm Harbor, FL
Age: 23
Height: 5’10
Weight: 182 pounds
Favorite Body Part: Everything….I mean Abs!
Waist Size: 32"

About Me

I was born in Hanover, Pennsylvania but spent most of my life in Palm Harbor, Florida. I originally got into lifting weights for Football when I first started high school. I started getting more serious about working out and dieting when I joined Gold’s Gym in 10th grade and have trained 6 days a week and dieted year round since. I have just recently graduated from the University of Central Florida with a degree in Business Administration/ Marketing. While at UCF I was featured on the television show: Big Man on Campus (WB’s college version of the Bachelor) and several commercials. If you are one of the ten people who actually watched the show you might remember me as the guy with the blonde spiky hair who liked to workout. I am currently training for Model Universe (Musclemania) in June and will soon once again be available to train clients as well!

      

My Ab Training and Weight-Training Advice

I train my abs 5 days a week immediately following my strength training and each session lasts about 30 minutes. I also do Cardio 3-5 days a week (usually separate from my other strength training/abs workout). My cardio usually consists of interval training either on the treadmill, elliptical or stationary bike for the duration of 30-45 minutes. For years I split my abdominal workouts into separate days (focusing on just one area each workout, eg. Uppers on a Monday) I found this to be effective because I could really focus on each part of my stomach splitting the muscles up like this. I would definitely recommend this strategy to someone either just starting out or trying to find a way to change up their routine. Recently, however, I have been working with my girlfriend Christie, who is also a personal trainer to change up my routine and have split my ab training into two different days (one day: focusing on mainly hanging, ball, and cable exercises and the other day doing back to back circuit type training on the mat). I have found that completely restructuring my routine like this has improved the quality of my six pack. So even if you have something that works don’t be afraid to change it up, it is actually very important that you do. Finally, constantly at the gym I am hearing from people, “I am getting my upper abs to look good (sometimes they are, sometimes not really) but I just can’t get any definition in my lower abs, what can I do?” What I have found works best for the lower abs is hanging knee raises using the ab straps: combining exercises using one knee raise at a time (using a slow running motion ) and standard hanging knee raises (both knees up). These exercises along with a variety of reverse crunches on the mat and decline bench have helped me really define my lower abs.

  

My Diet

I usually try to fit in at least 6 small meals a day. I keep my diet very consistent throughout year. I’ve found that once you get use to eating a certain way it just becomes a habit and is now very easy for me. I will usually try to consume around 1.5 X’s my bodyweight in protein (250-275 grams)..Right around my bodyweight in carbs (150-200) consuming the majority of my carbs in the morning and pre and post workout. I try to keep my fat total at 50 grams or under, only from healthy fats such as from nuts, fish, lean meat and protein bars. A typical day will look something like this…..

Meal #1
- Protein Waffles ( ¾ cup oats, ½ cup cottage cheese, ½ cup egg beaters) w/ sugar free syrup and fat free butter spray
- 1 tsp L-Glutamine powder

Meal #2 (post workout)
- Protein shake (2 scoops whey protein or Pro Complex, 1 cup skim milk, ½ banana, 1tbsp peanut butter, 1 tsp L-Glutamine powder)
- ½ cup brown rice mixed with flax seeds and Danny Ligas spicy sauce

Meal #3
- Chicken breast
- Medium sweet potato

Meal #4
- High Protein/Low net carb Bar or meal replacement drink
- Mixed nuts or trail mix

Meal #5
- Either one: Chicken, Steak, Extra Lean hamburger or Fish
- Steamed broccoli or asparagus
- Romaine Lettuce w/ fat free Italian dressing

Meal #6
- 2 scoops of Casein or Time-Released Protein powder mixed with water.

My Top 5 Ab Training Tips

1. Do not train your abs using a lot of heavy weight, it will make them look bulky.
2. Diet and cardio are just as important as exercising your abs, without those components your six pack won’t reach its full potential.
3. Be sure to focus on using slow and proper form when working your abs.
4. Perform your abdominal workout at a fast pace, utilize super and tri-setting and do not take long rest periods between sets.
5. Just like when training other muscles, it’s important to keep your abs guessing and finds ways to switch it up.

Vitamins and Supplements I use