Anthony Ware
Age: 31
Height: 5'7
Weight: 170lbs
Reside: Ewa Beach, HI
Occupation: U.S. Navy

Why I focus so much on abdominals?

I used to be a powerlifter for about 15 years and recently tried my hand in bodybuilding and what a transformation. I figured my abs were my best way to showcase to the judges of how much I believe in my diet. Also I figured when I turned 50th I still want to walk around the beach with my shirt off and not have 'old man body'.

Ab Workout:

4 X 25 cable crunches

4 X 25 hanging knee raises

4 X 25 swiss ball crunch

3 X 10 seated medicine ball rotation

         


Workout plan for Week:

Monday: Legs and shoulders, Abs
Tuesday: Back and Biceps, cardio (40 min)
Wednesday: Legs and Triceps, Abs
Thursday: Chest, and Traps, cardio (40 min)
Friday: Legs, shoulders, cardio (45 min)
Saturday: Back and Biceps, cardio (25 min)
Sunday: Rest

Why Cardio and Diet?

I am a firm believer, that it doesn't matter how many ab exercises you do, if you don't do any cardio and watch your diet, it is all for not. I believe that anyone is capable of achieving a beach body, with these two factors combine with a good workout. My motto is work hard, look good.

Diet foods:

Carbs: brown rice, oatmeal, or sweet potato, (none
after 4) Phosphorus Carbs: Vegetables (anytime)

Protein:

8:00 and 10:00 A.M. - Whey protein shakes and after workout, mixed with glutamine and oatmeal

11:00 A.M - 2 Chicken breast for lunch (one carb of choice)

1:00 P.M. - Almonds for a mid day snack (do not over endulge)

2:30 P.M. - Tuna for Mid Evening meal (No dressing)

5:00 P.M - Either fish or Chicken for dinner, with some veggies.

8:00 P.M - Bedtime Meal: Casein protein to slow burn while I sleep.


Train Hard!

Tony

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