The Program

Personalized Diet Plan

50 Ab Exercises

Model Advice

12 Week Lean Muscle Plan

Abs of the Month

Q & A Section

Live 1/1 Chat

Diet Charts

Streaming Video

FAQ Database

The Benefits

Photo Galleries

Free Body Fat %

Free Exercises

Free Ab Tips


Subscribe to our Free e-newsletter

What's on site this week


LIVE 1/1 SUPPORT (For Membership Inquiries Only)




Josh Jurhill
Age: 23
Height: 5ft 10"
Weight: 165 pounds
Body Fat: 8%
Waist Size: 30" 

The key to abdominal definition is a balance of diet and exercise. I eat small meals almost every 2-3 hours to keep my metabolism high. A
pattern of exercise is key. I do several workouts throughout the week and dedicate about 30 minutes a day to my 8 ab exercises. An
important factor to my workout is not necessarily a lot of sets, but very little rest time in- between. Everything is a superset.

A cardio workout is important to trim the excess fat just under the skin. This will allow the muscle to really bulge out and become defined. I run about 20 minutes prior to weight training, this also warms you up pretty well. Others may require more cardio to get the same effect.

Handsbehindhead.jpg (80042 bytes)   Josh02.jpg (74237 bytes)   Josh03.jpg (54973 bytes)   Josh04.jpg (54993 bytes)  Josh05.jpg (67795 bytes)  Josh07.jpg (70538 bytes)  

I take 2 Diet Fuel pills before a workout. I have tried Creatine and protein supplements, but they personally don’t give me the same results. The other supplements tend to make me “too big” – I was more massive but with less definition. The Diet Fuel allows a more chiseled look.

Usual Diet:

Breakfast – Oatmeal with raisins sweetened with Splenda (sugar substitute)

Lunch – 2 cans of drained tuna eaten straight from the can

Optional Snack – Peanut butter and Jelly on wheat bread

Dinner – Chicken tenders in a low-carb wrap with lettuce and fat free cheese.

Workout Routine:

4-5 workouts a week

Chest (1 time per week)

Bench press, Incline Press, Decline Press, Machine chest flies

Alternate day same exercises are done with dumb-bells

Shoulders (once a week)

Shoulder press, Military press, Dumb-bell raises, Lateral raises, Dumb-bell press, Dumb-bell deltoid Raises

Back (once a week)

Pull-ups, Lat pull downs, Seated Row

Triceps (once a week)

Pull downs, Rope pull downs, Dips, Skull-crushers

Biceps (once a week)

Dumbbell curls, Hammer Curls, Preacher Curls, 21’s

Ab Workout Routine: Abs (everyday)

Roman Chair, Bent leg, Straight leg, Machine crunches, Hanging intercostal crunches (side crunches), Side crunches (on ground), Leg raises, Oblique machine, Medicine ball tosses

Every workout I do has an emphasis on supersets. There is very little (if any) rest time between exercises. I also try to maximize repetitions by decreasing weight. In my experience, this type of workout leads to a more “chiseled” physique.

My Top Five Tips for Achieving Abdominal Definition

Diet - Lay off sweets and impulse junk foods
Set aside enough time in your workout to focus on ab training.
Focus on self-resistant workouts like crunches and leg raises
Don't be afraid to vary your workout and try new things
Hard Work - Get your butt to the gym! Don't lose site of your goal

Good Luck Guys


- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Want a body like Josh? Get a Customized Plan

Recent Abs of the Month:

Thomas, Justin, Nick, Alon, Kenyatta, Alan V, Adam Abs, Neil Rigney, Brandon Gutierrez, Joey Guidangen, Aric Sudicky, Jeff Grant, Konstantin, Gary, Amos Riddick, Chad Everson, Justin Peel, Maurice Florendo, Joey Michael, Tony Dicker, Max Phillisaire, Ryan MacDonald, Anton Antipov, Larry Crowe, Jared Brown, Tony Cress, Klaus Myren Riis, Ross Edgley

All Previous Abs of the Month


Terms | Disclaimer | Contact Us | 1/1 Visitor Chat | Join Today | Links 2001-2010