Michael
James "MJ" Tamondong
Age: 33
Height: 5ft 6"
From: San Francisco, CA
Weight: 140 pounds
Favorite Body Part: Shredded Abs!
Waist: 30
Bodyfat: 6%
MY SIXPACKNOW TRANSFORMATION, DIET AND
TRAINING
So here is my own sample plan. I try to at least eat 5-6 small
balanced portioned meals (protein, complex, slow, fast carbs,
and healthy fats per day).
To make dieting easier, I alternate between meals based on
whole-foods and meal-replacement powders, including a
pre-workout, post-workout, and other supplement needs as well.
My diet mainly uses carb cycling rotation. With this I eat more
carbs when I do abs and lift weights, but still consuming in
proportion to my own body type (I am in between an endomorph and
mesomorph). When I do cardio only then do I lower my carbs down,
but have enough for energy to use throughout the day. I also up
my healthy fats when I am in low carb mode for energy use. I
keep my protein levels same throughout the whole day with my
carb cycling rotation diet plan. When I am taking any
supplements I cycle them so my body does not get used to them
and lose effectiveness. Below is my sample routine and as well
as my before and after photo transformation.
What are your goals? What is the
physique you're aiming for?
"My goals that I am trying to set, maintain, and achieve in a
step by step process are to be athletically healthy fit with an
overall shredded lean body muscle cut physique definition and
aiming for my own set of 8 pack abs. I will try my best to keep
on improving, striving, and pushing to sculpt my body where I am
now".
Abs & Weight Lifting: High Carb Days
Routine Only
30 minutes before breakfast I used a low grade stimulant fat
burner to keep me going throughout the day. I use usp labs
recreate 1-2 capsule(s) with a cold 8oz water.
Breakfast (Meal 1)
8:30AM: 1 cup of uncooked unflavored oats with 1 scoop of
optimum nutrition whey protein powder or casein (all mixed in a
bowl w/ water) or with 1 green apple or 1 cup berries black,
blue, rasp, strawberries or mixed. multivitamins and minerals, 1
vitamin c 1000mg tablet, 2 vitamin b complex tablets, 2 fish oil
capsules, and amino acids.
Mid Morning Snack (Meal 2)
10:30AM/11:00AM 1-2 scoop(s) of optimum nutrition whey-powder, (shaked
w/ cold water) with 1 green apple or 1 cup berries black, blue,
rasp, strawberries, and or mixed, or with 2 whole wheat sliced
bread and a whole medium size sliced avocado.
Lunch (Meal 3)
12:30PM/1:00PM: 1 whole skinless chicken breast cooked on cold
pressed extra virgin olive oil with mix condiment spices and
vegetables with either 1 cup of cooked brown rice or 2 slices of
whole wheat bread or whole wheat pasta. 2 vitamin b complex
tablets, 2 fish oil 1200mg capsules, and amino acids.
Pre-workout Supplement
2:00PM USP Labs Jack3d 1-3
scoops with a cold 8oz water on an empty stomach.
3:00PM Workout
I drink a lot of cold water to keep my body hydrated.
Post Workout Supplement / Mid afternoon Snack (Meal 4)
6:00PM: 1-2 scoop(s) of optimum nutrition 2:1:1 recovery or
whey, (shaked w/ cold water) with a green apple.
Dinner (Meal 5)
7:00PM: 1 5oz-7oz fish salmon or tuna cooked on cold pressed
extra virgin olive oil with mix condiment spices and 1 cup of
brocolli with either 1 cup of cooked brown rice or 2 slices of
whole wheat bread or whole wheat pasta. 1 vitamin c 1000mg
tablet, 2 vitamin b complex tablets, 2 fish oil capsules, and
amino acids.
Bedtime Snack (Meal 6)
10:30PM: 1-2 scoop(s) of optimum nutrition casein protein
powder, (shaked w/ cold water)This is a great thing to do when I
wake up early in the morning when I do cardio on an empty
stomach because I dont feel hungry. So if I decide to take
either a high stimulant thermogenic fat burner, bcaa's and
glutamine stack, or all of it with a cold 8oz-12oz of water.
Just to keep me going and recover my muscles.
Cardio: Low-No Carb Days Routine Only
Cardio
7:00AM In an empty stomach waking up I ingest 3-5 grams stack of bcaa's and
glutamine with a cold 8oz-12oz of water before and after cardio. Optional:
Combined with a high stimulant thermogenics fat burner usp labs oxyelite pro
1-2 capsule(s) 30 minutes before my interval cardio workout.
Breakfast (Meal 1)
8:30AM: 1 whole egg and 4-5 egg whites with 1 cup of spinach and mixed with
extra virgin olive oil, mix condiment spices, and 1 slice of whole wheat
bread. multivitamins and minerals, vitamin c 1000mg tablet, 2 vitamin b
complex tablets, 2 fish oil 1200mg capsules, and amino acids.
Mid Morning Snack (Meal 2)
11:00AM 1-2 scoop(s) of optimum nutrition whey-powder, (shaked w/ cold
water) with a handful of almond nuts. 2 flaxseed oil 1200mg capsules.
Lunch (Meal 3)
2:00PM: 1 whole skinless chicken breast cooked on cold pressed extra virgin
olive oil with mix condiment spices and vegetables with either 1 whole wheat
bread or 1/2 cup cooked brown rice.
2 vitamin b complex tablets, 2 fish oil 1200mg capsules, and amino acids.
Mid afternoon Snack (Meal 4)
5:00PM: 1-2 scoop(s) of optimum nutrition whey-powder, (shaked w/ cold
water) with a handful of almond nuts. 2 flaxseed oil 1200mg capsules.
Dinner (Meal 5)
7:00PM: 1 5oz-7oz fish salmon or tuna cooked on cold pressed extra virgin
olive oil with mix condiment spices and 1 cup of broccoli or spinach. 1
vitamin c 1000mg tablet, 2 vitamin b complex tablets, 2 fish oil 1200mg
capsules, and amino acids.
Bedtime Snack (Meal 6) Optional
10:00PM: 1-2 scoop(s) of optimum nutrition casein protein powder, (shaked w/
cold water)
MY EXERCISE ROUTINE PLAN ABS/WEIGHT LIFTING AND
CARDIO ROUTINE
Monday: Upper Abs, Serratus, Chest, Biceps, & Wrists.
Tuesday: Cardio Only.
Wednesday: Oblique Abs, Intercostal Muscles, Shoulder, Traps, Tri's,
Forearms.
Thursday: Cardio Only.
Friday: Lower Abs, Hip Flexors, Lats, Legs, And Back.
Saturday: Cardio Only Or Combination Full Abs Isolations Or Combination Full
Abs With Any Type Of Lifts In My Specialization Day. Otherwise 2 Full
Straight Days Recovery.
Sunday: Recovery Day.
My abs, lifting, and cardio exercise workout routine may depend on how my
body feels that day. I may do abs frequency from 1, 2, 3, sets so forth on
more reps less sets or less reps and add more resistance weight. It is like
somewhat more either a cardio or strength core abs workout or both exercise
isolations. For those of you who have lower back problems and doing abs I
recommend using a “neoprene” back support. Once your core gets stronger then
you can stop using it. I train my abs every other day 1-4 days a week and
train them like any other muscle group. I also train them with separate or
combination isolations. I flex my abs after every training session to help
get better control and flexibility. I may do my lifting frequencies 1, 2, 3,
and sets so on to failure, pyramids, supersets, dropsets, forced, giant, and
partial reps, slow pause lifts, 5×5, 5×3, 1-5×2-20 reps. My rest period
breaks varies from slow to quick pace depending on the weight frequencies.
At the gym I will be doing negative lifts when I have a spotter to help me
push to the max.
The main thing is to finish all of my abs and lifting exercise to specific
muscle body parts that day that I trained. I also do just a day of full body
workout either with my body weight, light weights, or exercise strength
bands. I may do my cardio in either interval sprint-run-walk in my
neighborhood by using the stairs or running up and down hills. In my
neighborhood I will also do and add simple plyometrics using man-made cement
blocks. As well as interval circuit training lifts at home or at the gym
when I am there. My cardio interval frequencies are kept to a minimum from
high to low intensity or mix of both to either 20, 30, or 45 minutes 2-3
days a week.
I do full body basic stretching once a week. I mainly do it on a recovery
day. I try to change my workout routines and frequencies every 2 months to
keep my body guessing. After that I will take a break either for a week or
so to let my body recover. I might do abs and cardio exercise for three-four
days, other than that I rest. But I keep my diet very clean during my break
and maybe just a cheat meal or a cheat day once per week. Then the cycle
starts all over again with my training. And I try to monitor my body by
checking my own progress goal charts, pictures, and of course look at myself
in the mirror with a flex every month. I balanced my diet and workout
exercise routine to get my body proportionate to my height. The one thing
that motivates me other than digging deep into myself is my black binder
book that I carry around. I follow my exercise routine that I list there to
make sure I finish it and it keeps me stay focus.
MY OTHER LIFESTYLE CHANGES THAT I'VE MADE TO
ACHIEVE MY GOAL:
I used my own bodytype to an advantage not disadvantage.
I sleep at least 7-8 hours for my body to recover from my day mentally and
physically.
I lower my sodium and avoid white sugar intake so my abs do not feel bloated
& become visible.
I do not avoid fruits and vegetables but use these foods to my advantage not
disadvantage.
I stop drinking alcohol consistently so that I can have a great productive
day at my goals that I am trying to achieve.
I stop drinking sodas. Instead I drink more water at least a gallon or so
throughout the day.
I stop stressing out about life in general. So I can focus more in what I
can do in front of me.
I stop junk foods and binge eating in whatever I see in sight to get to
where I am right now.
In my journey to getting my body shredded it’s taken a lot of self
motivation, discipline, determination, hard work, balance, consistency,
focus, and extra effort in planning to get my own body to where it is at
right now. In the end I kept everything simple and remained patient to take
it step by step at a time. So now I can finally unveal my own results that I
wanted before I started my journey to change my body. That is to have a
leaned shredded body all year around with my own set of abs and my weight
proportioned to my height, and with Sixpacknow.com I have done it!!
I hope the above gives you a valuable insight into how I eat, supplement, exercise, and maintain my lifestyle. When I joined Sixpacknow.com I finally learned how to eat the right way combined with exercise and so forth. But the rest is up to me to do. If you're interested in trying to get back in shape and want your own set of abs be sure to join Sixpacknow.com. They also have specific plans for anyone and everyone, no matter how out of shape you may be.
Best of luck to all who is going after a shredded set of abs and sculpting a brand new body. You all need to hang in there to keep on pushing and trust me….YOU will reach your own goal in no time.
MJ
My Facebook BodyGroup Page: http://www.facebook.com/ShreddedBeyondABSolute
Add me as a friend @ http://www.facebook.com/sixp8ck
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