Well its no doubt I have 4 abs showing up; however, if I’m gonna get 6 pack abs are gonna have to start bulking.

Progress Pictures is a post from: 6 Pack Abs Now!

Progress pictures will be posted tomorrow….one more week of cutting.

Progress Pictures Tomorrow is a post from: 6 Pack Abs Now!

Just got back from the gym and really hit the abs hard and introduced a new chest exercise. I also used a wider stance on my squats and noticed a dramatic improvement.

Today was just a awesome day, got off of work early. Today has just been great

Workout
Squats- 135×3, 155×3, 185×10, 225×3
DB Rows- 50×10, 55×8, 60×10
Chest Press- 90×12, 140×10, 180×6
Weighted Leg Raises- 25 pound dumbbell for 3 sets of 10
Attempted Crunches and regular leg raises- Abs were dead from those weighted leg raises.

Swole… is a post from: 6 Pack Abs Now!

Today’s diet was

Morning- Ham, Green Pepper, Cheese Omlette, Bacon, Nutrigran bar

Lunch- Tortilla wrap with ham and cheese.

Dinner- Protein shake with 2 scoops of whey protein isolate.

9 more days for abs was my goal. Here’s for now:

May 13, 2010 is a post from: 6 Pack Abs Now!

Throughout this long and hard cut my strength is still the same as when I started. This is really good news because it is a indicator that I have saved most of my muscle mass during a catabolic state.

Today workout:

Dead lift: 135×3, 185×3, 225×2, 265×3, 265×3, 265×3
Decline Bench Press: 135×10, 145×8, 155×6
Tricep Pushdown: 70×6, 55×8, 55×8
Bicep Curls: 50×8, 50×8, 50×8
Various Ab exercises

Strength still holding up is a post from: 6 Pack Abs Now!

I wanna say my carb up yesterday was succesful. Today I felt pretty lean despite holding a little bloat. Tomorrow I should be at my leanest because my bloat will be gone and I will lose any fat that I might have gained yesterday on my carb up. Any fat I did gain yesterday was very little and most importantly I kicked me back into fat burning mode by increasing my leptin levels.

May 10, 2010 is a post from: 6 Pack Abs Now!

Wasn’t planning on doing a refeed for the duration of this diet; however, I think it has many benefits that I cannot ignore. I had over 500 carbohydrates today and totaled around 3500-4000 calories. By doing this I am restoring glycogen in my muscles and restoring a hormone called Leptin. Leptin is a hormone that regulates fat levels.

I will try posting a picture tomorrow to see the effects of this carb up. I will also check my weight and see where its at. Had a great workout today as well

Squat- 135×10, 155×8, 185×6
Decline Bench- 135×8, 145×8, 155×7
Pullups- Bodyweightx5
Latpulldown- Forgot the weight but I did 2 sets of 8
Various Ab work
Alternating hammer curls supersetted with Tricep Pushdowns

Gonna take a nice cold shower…

Carbed up is a post from: 6 Pack Abs Now!

Good workout today

Squats-  135×5, 185×5, 205×4
Barbell Rows- 105×8, 105×8, 105×9
Barbell Shrugs- 135×10, 185×10, 225×10, 185×10
Lots of Core Work- Weighted Crunches, Oblique Turns
Bench Press- 155 pounds for 10 reps, set of 15 inclined push ups

May 7, 2010 is a post from: 6 Pack Abs Now!

Another good day of cutting. I did some exercises today I rarely do to have a variety. Progress pics this Friday or Saturday

Workout
Squat- 185 pounds for 4 sets of 4
Decline Bench Press- 135×5, 155×5, 185×5
Pullups- 3 sets of 5
Tricep Pushdowns- 1 set of 6 reps with 70 pounds
Preacher Curls- 1 set of 8 reps with 40 pounds

Diet

As always, High Protein, Moderate Fats, Low Carbohydrates

Almost time for progress pics again is a post from: 6 Pack Abs Now!

Today all I ate was a large pepperoni pizza and a coke. No, not healthy but I decided to have a break day as I am starting fresh tommorow.

I am gonna cut the good old fashion way. Burning more calories then I consume and eating enough protein and lifting weights to maintain muscle mass. I wrote an article on it did I not? Then I need to practice what I preach…

I will lift 3 times a week, full body workouts on Friday, Sunday, and Tuesday. I think I will do a mix of 5×5 and a higher rep workout. I will eat between 1000-1400 calories because I am aiming for 3 pounds of fat loss per week. I know the general rule is to only eat enough to lose 1 pound a week but my body responds really well to low calories. I can handle the deficit and will pick up any strength and muscle loss after my cut. I have good muscle memory.

Last year, in basic training (I’m in the US Air Force) my weight dropped from 192 pounds to 168 pounds. When I got to technical training I could barely bench press 135 pounds. I gained all my muscle and strength back in 2 months. That’s why I believe as long as your keep lifting and eat enough protein you can create a deficit as big as you want it to be.

Tomorrow as I said in the previous post I will put up some progress pictures. I expect to be a little bloated. I have had a good deal of carbohydrates.

A good day off is a post from: 6 Pack Abs Now!