My diet consists of high protein, approximately 200 grams a day. This consists of egg whites, tuna fish, chicken, and occasional red meat. My carbohydrates are kept lower , about 125 grams a day, mostly consisting of oatmeal. I time my carbohydrate feedings in order to maximize its benefits. Breakfast and post workout seems to do the trick just fine for me. Fats are consumed in moderation consisting of flax oil and nuts. I use one meal replacement packet and some CLA to supplement my dietary needs.
My workout is a four day weight training split routine. I do chest and
shoulders on day one, back and abs on day two, biceps and triceps on day
three and legs on day four. I train abs twice per week with a lower rep and
multi set routine. Hanging leg raises and slant board situps are my two
favorite exercises. Cardio is done four-five times per week in the morning
on an empty stomach to speed up the fat burning process.
Consistency and training to failure is very important for me to
achieve my physique. My ab workout is done at a fast pace with very
little rest in between sets. I always change my exercises every workout in
order to confuse my body and keep it responding to my workouts. My cardio is
mostly done in intervals in order to get my heart rate up and maintain a
higher calorie burn.
5 tips to better abs are as followed.....
- eat small frequent high protein meals
- train to failure - perform cardio to keep fat
levels low
- switch exercises to keep your muscles confused
- consume a high protein and carbohydrate meal immediately
after training
You can see some of my published works and pictures at
www.AdamSalomonOnline.com