Marcel
Thom
Age: 37
Height: 5'8"
City: Minot, North Dakota
Occupation: US Air Force
My top five tips for getting great abs are as follows:
1- Follow a strict diet
2- Do not overtrain ab muscles
3- Get plenty of rest
4- Drink plenty of water
5- Monitor saturated and trans fat intake
I am a huge fan of the Swiss ball ab crunch
for maximum abdominal results!
How I started:
I started to focus more on my physique during my years as a high school and collegiate football player. Since conditioning and lifting weights was a part of our daily routine, I began to have a passion for weight-lifting due to the rapid results that I noticed. My genetics also played a major role in the transformation of my body. I was always the toned, muscular guy, but I decided to take it to the other level a few years ago when I was introduced to the great sport of Bodybuilding and the great rewards that it has to offer, by a good friend when I was stationed in Alaska.
My motivation:
Seeing great results and staying healthy is a tremendous
part of how I stay motivated! Just to be able to look in the
mirror and be thankful and blessed for all of the hard work
and discipline is a key motivator to staying in the gym year
round!
My Workout:
Monday- (Legs)1.5 Mile run/Ab crunches 2X30/Leg extensions
3X12/Hack Squats 3X12/Leg Presses 3X12-15
Tuesday- (Arms & Back) dumbbell bicep curls 3X8/tricep
pull-downs 3X12/Lat pulldowns 3X12/Straight bar pullups 2X20
Wednesday-Shoulders/Legs-Military Press 3X10/treadmill
endurance run 25:00/Shoulder Shrugs-dumbell 3X15
Thursday-1.5 Mile run/Ab crunches2x20/Swiss ball
crunches2X20/Leg extensions3X15/Leg Press 3X15
Friday-(Arms & back) dumbell bicep curls 3X8/tricep
pull-downs 3X12/Lat pulldowns/3X12/Straight bar pullups 2X20
Saturday-six 1 minute sprints w/ 30 second rest between
Sunday-Rest
My Sample diet:
5:30 am: 1 glass water with 2 teaspoons apple cider vinegar
6:00 am: 8 oz black coffee unsweetened
6:30 am: 2 cups oatmeal steel cut w/ natural blackberries
topping
6:45 am: 2 tspns cod liver oil
9:30 am: 1 Cliff bar and 12 oz. 100% whey protein shake
12:30 pm: 6 oz. steak w/sweet potatoes and steamed
vegetables
3:30 pm: 1 banana and 1 cup raisins
6:30pm: 100% Whey protein shake pre-workout
8:00 pm: 8 oz. NY strip steak with brown rice pilaf
9:30 pm: 8 oz Casein protein
*All meals are consumed with bottled water 16.9 oz.
The best advice that I can give is to work hard, stay
focused, stay disciplined, and great things will come in
time!
Best wishes!
Good Luck,
Marcel
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