Justin Graves Age: 23 Height: 6’1 Weight contest: 183 Weight non-contest: 217 Residence: Fayetteville, NC Birthplace: Cleveland, Ohio  Occupation: United States Air Force/ Ground Radio Technician Years training: 6 yr Why Abs? Because it is impossible to compete at any level in bodybuilding without it, and your abs are the core of your body. Not to mention, it is a good sign of a person in decent shape. Training I have been into body building for about a year now, but I have been lifting like one for about 6 years. My training splits are pretty basic, but I normally change them up to keep my body guessing. The more your body gets used to something it will adapt, and become less and less affective. I workout 5 times a week and I go into two-a-days 30 days out from contests. My reps will vary depending on current goals but I always go heavy on at least 2-3 of my movements during a workout. I work my abs 2-3 times per week with tri-set exercises.           My training is as follows: Workout routine: Mon/ Chest, Tues/Back, Weds/Legs, Thurs/Bi’s & Tri’s, Fri/Shoulders ABS (I do each of the following back to back until a full set of three complete rotations has been completed) Hanging Leg Lifts X 15-25 Reverse Crunches X 15-25 45 Degree Incline Crunches X 15-25 Note: Abs is all about angles and how you attack them. If you keep them guessing by hitting different spots they will show growth, if not, you may hit a stoppage. All in all, no matter how much ab routines you try, you won't be able to see the results unless you are lean, and the only way to stay lean is to maintain a good diet. Cardio I really don't have a cardio routine due to my high metabolism, but when cardio is applicable I will do continuous slow paced cardio for 60 minutes.... Diet I believe in a lot of protein and water. The more protein you take in the more mass possible to gain depending on how hard you’re working. I do not believe in taking in a lot of carbs because I like to stay lean and conditioned, but in the off season it is essential for me to take in extra carbs and calories to sustain and gain mass. As far as maintaining a good diet, I believe that if it isn't in your fridge or cabinet, then you can't cheat and eat it. Most of all, you have to have self control. Favorite diet foods: Dry Oatmeal, Bill Powell’s Low Fat Low Carb Tuna Mix, Salmon, Grilled Chicken & Lean Steaks... Justin