Breakfast for Six Pack Abs

If there is one common food item which can straddle the fine line of good taste and good nutrition while on a six pack journey – that is the Perfect Omelette.

Eggs are one of the most basic and cheapest sources of protein and should be a staple in your diet. What better way to have eggs than a delicious and yummy omelette.

Check out How to a make a perfect omelette here

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Strength Training – Week 2

Once again this week managed to do two workouts. Though the nutrition aspect was not too well handled this week. The progress on the workouts was pretty decent. I have been making 10lb increments on the Bench Press and Overhead Press. I did check out with other trainees and was advised to stick to the 5lb increment rule, else I will be stalling much earlier.

Checkout the discussion on this here.

Workout A
BB Squats – 20lbs – 5/5/5
Bench Press – 20lbs – 5/5/5
Power Clean – 20lbs – 5/5/5
Push Ups – 5/2/2
Rev Crunches – 12/12/12

Workout B
BB Squats – 25lbs –5/5/5
Ov.head Clean – 25lbs –5/5/5
Deadlifts – 55lbs –1×5
Pushups – 6/2/0
Prone Bridges –1x 35secs, 1x30secs

I am considering replacing the Power Clean with Bent over Barbell rows. In fact the recent program had Inverted rows as the basic exercise, but since I did not have the equipment for that, I replaced it Power Cleans – but somehow – not enjoying it. I think I will be better off with BB rows.

Starting slow but steady – 2 workouts for 2 consecutive weeks. The best part of this program is that it starts off easy – atleast for me. I can’t wait for it to get more challenging. I will keep updating as we go along.

Cheers.

Strength Training – Week 1 update

This is what week 1 of my Strength Training program looked like. Two workouts this week. Ideally should have done three.

Workout A
BB Squats – 10lbs – 5/5/5
Bench Press – 10lbs – 5/5/5
Power Clean – 10lbs – 5/5/5
Push Ups – 3/2/1
Rev Crunches – 12/12/12

Workout B
BB Squats – 15lbs –5/5/5
Ov.head Clean – 15lbs –5/5/5
Deadlifts – 45lbs –1×5
Pushups – 5/0/0
Prone Bridges –2x 30secs

My starting measurements are as below

Shoulders : 44 inches
Chest : 37.5
Left Bicep : 13
Right Bicep : 13.25
Abdomen : 37.5
Waist : 35
Left Forearm : 10.75
Right Forearm : 11
Left Thigh : 19.75
Right Thigh : 20
Left Calf : 14
Right Calf : 14
Body Fat Percentage
: 16%

I think what’s the most interesting part about this program is that its starts of relatively easy thus smoothing the individual slowly and steadily into the program. The initial workouts start of with an empty bar in fact. I started off at 10 pounds because I have been working out in the past and I thought I could make do with some headway. The timings of these initial workouts are also pretty small 15-20 minutes. Slowly but surely, as one starts making progress, the workouts will start getting longer and tougher but what this ensures is that your body is also gearing up on regular basis to handle more weight. The key foundation of this program is the principle of progressive overload. This keeps you from following the same workouts and hitting a plateau very soon. Now I am not saying that you are not going to hit some plateaus here. Eventually there may be some stalling along the way, but there is specific guidance on how to handle these situations as well.

Keep following my progress and I will keep you updated.

And for all you lazy chums like me, who think they have no time to work out, just take a look at this picture.

President Obama_Six_Pack_Abs

President Obama

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If you can be the president of the US of A and have this kinda body, you and I got no excuses. This is a great motivating factor for me. I am sure it will be one for you guys as well!