Konstantin Shapovalenko
Resides: Brooklyn, New York
Age: 25
Height: 6ft 1 
Weight: 180 pounds
Favorite Body-part: Abs!
Waist Size: 31"
Body Fat Percentage: 8%

About me and my ab training

I was born in Odessa, Ukraine. Immigrated to United States when I turned seven. I have always been into sports. I played high school Basketball, Got into Soccer and Swimming as teenager. At the age of nineteen I got into fitness training and never looked back. I think the best way to train Abs is to work them at least 3 to 6 days a week and you should also do cardio at least 3 to 6 days a week depending on your fitness level. Cardio should be performed in the morning on an empty stomach along with Abs. I generally perform Leg raises and Knee-Ins for lower Abs, Crunches and V-Ups for upper Abs, 3 sets with 15 to 25 reps and every two weeks I will add one extra set to my Abs training routine. Keep in mind that you can train Abs the correct way and still never see a clearly defined midsection. The secret to great looking Abs is a clean healthy diet along with the right amount of cardio and weight-training.

My Top Five Tips for great abs

1. Always have your abs guessing. Meaning switching up Abs training routine every month or so.
2. Use correct form and never cheat.
3. Stay focused on the job at hand and never let anyone or anything throw you off course.
4. Maintain a healthy diet and if you must cheat than only have one bad meal a week.
5. Try to play some kind of sport that you enjoy on a regular basis and keep burning those calories.
 

My Diet

I generally eat 6 to 7 meals a day.

Meal #1

8 egg whites
1 cup of dry oats in water.
Fish body oils 3 tabs.

Meal #2

Whey protein drink

Meal #3

8 ounces chicken
1 cup salad consisting of (lettuce, tomato, carrot, cumber, green peppers) or one cup of broccoli
10 oz baked sweet potato

Meal #4

Whey protein drink

Meal #5

8 oz Chicken, Turkey breast or tuna
1 cup Brown rice

Meal #6

Whey protein drink
1 normal sized banana

Vitamins and Supplements I use

Cytosport complete whey
Cytogainer If I am looking to bulk up.
Multi-vitamin

Thanks for reading and hopes this helps you get great looking ABS!

Konstantin