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Bungee · 15-02-2004, 06:14 PM

hey guys,
heres a project for the board... one of our members, InneedofAbs, is well.. in need of some abs! I've put together a basic diet / training prog but it would be cool to get some more input so that inneedofabs has to change his username to killerabs LOL!

the goals: drop enough bodyfat for abs to show, general tone up of muscles.

constraints: school (so eating will have to fit in with that).

current activities: badminton 2 X weekly, hockey 1 X weekly, gym 1 X weekly, occasional running.

current weight: 69kg

to start with, your probably more active than most. I would get to the gym twice a week even if it meant sacraficing another activity. seeing as you're not looking for huge muscle gain and the main purpose is fat loss / toning, I would go for 1 X upper body routine per week and 1 X lower body routine per week. this type of training will increase your metabolism.
each exercise perform 1 X 12 reps. have little or no rest between sets but rest for a couple of minutes between muscle groups.

upperbody:
chest:
flat bench press (to neck)
incline DB press
decline flyes
BACK:
chins or lat pulldowns
low cable row
barbell row
SHOULDERS
arnolds
side lateral raise
bent over lateral raise
TRICEPS
pressdown
lying tricep extension
kickbacks
BICEPS
ez bar (or sraight if no ez bar) curls
incline DB curls
seated alternate DB curls

Lower body
QUADS
leg extension
back squat
front squat
lunges
HAMS
lying leg curls
stiff leg deadlift
good mornings
CALVES
standing calf raise
seated calf raise
toe press on leg press machine
ABS
do about 5 sets of whatever ab machines you've got availible to you. my gym has none so I've got to improvise!

dont do any forced reps.
This looks a lot but remember its only 1 set per exercise, I got this basic routine from a friend on another board who really knows how to drop fat and get in shape.

FOOD
something along the lines of:

0730 tuna smoothie

1030 100/150gram chicken+ brown rice or tuna salad

1330 tuna smoothie

1630 steak/chicken/fish + mixed veg

1930 protein drink

2200 3 egg ommlette

tuna smoothie: in this case would be 1 tin tuna,1 serving protein powder (I know you've got promax, that'll do), 1 mullar light yogurt, 2 bananas. blend this and split into 2 servings.

drink a couple of litres of water each day.

15-02-2004, 06:14 PM	#1 (permalink)
Bungee Under Construction Join Date: Feb 2004 Location: Scotland Posts: 67 Rep Power:	In need of Abs hey guys, heres a project for the board... one of our members, InneedofAbs, is well.. in need of some abs! I've put together a basic diet / training prog but it would be cool to get some more input so that inneedofabs has to change his username to killerabs LOL! the goals: drop enough bodyfat for abs to show, general tone up of muscles. constraints: school (so eating will have to fit in with that). current activities: badminton 2 X weekly, hockey 1 X weekly, gym 1 X weekly, occasional running. current weight: 69kg to start with, your probably more active than most. I would get to the gym twice a week even if it meant sacraficing another activity. seeing as you're not looking for huge muscle gain and the main purpose is fat loss / toning, I would go for 1 X upper body routine per week and 1 X lower body routine per week. this type of training will increase your metabolism. each exercise perform 1 X 12 reps. have little or no rest between sets but rest for a couple of minutes between muscle groups. upperbody: chest: flat bench press (to neck) incline DB press decline flyes BACK: chins or lat pulldowns low cable row barbell row SHOULDERS arnolds side lateral raise bent over lateral raise TRICEPS pressdown lying tricep extension kickbacks BICEPS ez bar (or sraight if no ez bar) curls incline DB curls seated alternate DB curls Lower body QUADS leg extension back squat front squat lunges HAMS lying leg curls stiff leg deadlift good mornings CALVES standing calf raise seated calf raise toe press on leg press machine ABS do about 5 sets of whatever ab machines you've got availible to you. my gym has none so I've got to improvise! dont do any forced reps. This looks a lot but remember its only 1 set per exercise, I got this basic routine from a friend on another board who really knows how to drop fat and get in shape. FOOD something along the lines of: 0730 tuna smoothie 1030 100/150gram chicken+ brown rice or tuna salad 1330 tuna smoothie 1630 steak/chicken/fish + mixed veg 1930 protein drink 2200 3 egg ommlette tuna smoothie: in this case would be 1 tin tuna,1 serving protein powder (I know you've got promax, that'll do), 1 mullar light yogurt, 2 bananas. blend this and split into 2 servings. drink a couple of litres of water each day.