In need of Abs

Bungee

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.

IanUK

All good info there, my only thing is i would add more than one protein shake a day, never have enough protein!

garethxxx

EAT MORE PROTEIN!!!!

At that weight I would say atleast 15 - 25g of protein per meal at least.

This will allow for plenty of growth and maintenacne of the muscles in the body.

Good programme though!

inneedofabs

thanks for all your help gus muc appreiated and always glad to have more ........is tehre any ideas for substitute to the tuna smoothie?as tuna makes me a bit nautious ops:

Anonymous

you could always try a turkey smoothie

turkey chicken and eggs,could easily substitute the tuna,or you could always try a different sort of fish.

variaty is the key

Bungee

Couldnt agree more, but each meal is delivering 25 grams of protein.

m8 ya know how highly I rate the old tuna smoothies, I dont like tuna either, it makes me gag, thats why I eat it like this coz you wont taste it. the yogurt will remove the tuna taste and the bananas and protein powder will add a palettable flavour. If you've not tried it then I would give it a go, I know it sounds repulsive but its worth trying coz its a great way to get whole food in ya.
but you could switch for eggs like steve mentioned,. just make the smoothie the same way but intead of the tuna mix up 4 eggs, microwave for 15 secinds, take out and mix them some more then back in the micro for another 15 secs and add to the rest of the smoothie mix, it will still be 2 servings and more or less the same protein level.

or meal 1 could be :

3-4 egg omlette
or

50 gram oats + 1 serving of promax

basically just get 25 gram protein, if whatever you decide to eat has alot of carbs (above 20 grams) then make sure the fat contant is as low as poss.

the second tuna smoothie could be replaced with a regular protein shake, although you dont want to be too reliant on these (as I've learnt).

also you can always add in some rice cakes (snack-a-jacks are pretty cool) or some fruit. I know fruit doesnt tend to be eaten too much when dieting but I eat loads of it and it hasnt stopped me dropping fat.

Here's the form for Arnolds