Summer Is Coming Prepare Your ABS!
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Hehe summer is coming. I’m going to help you show your abs. Everybody have abs. You simply don’t see them because of your fat. Exercise is not enough. You also need to change your eating habit. Here is my universal menu for everybody:
- (07:00h) Milk 0,5l (0,9%); Oatmeal 200g - 800kCal
- (09:00h) Tuna in water 250g; Chicken bust 100g - 435kCal
- (11:30h) Fresh cheese 250g m - 225kCal
- (14:00h) Chicken bust 200g; Banana; Oatmeal 200g - 1010kCal
- (16:00h) Tuna in water 250g; Protein shake - 680kCal
- (20:00h) Chicken bust 200g; Oatmeal 100g - 650kCal
- (22:00h) Fresh cheese 250g, Whey prot. 15g - 300kCal
Regularly exercise and healthy nutrition. And in a month or two, your abs will be like a stone carved.
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13 Comments on this post
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miggy said:
is it ok if i switched around the diet a little bit by changing the eating times because of my schedule and school and i also only drink one protein shake a day because my doctor said it was bad for ur liver if u drank 2 much in 1 day.
April 24th, 2008 at 1:04 am -
Montoya Raif said:
Yes it’s oke. Don’t worry. You are a 14 one protein shake in a day is oke
April 24th, 2008 at 2:41 pm -
Tom Parker said:
Hi there. Excuse my ignorance but what is a chicken bust? Is it another expression for chicken breast? Thanks.
April 24th, 2008 at 11:39 pm -
Montoya Raif said:
Hi, yes it’s another word for chicken breast.
April 24th, 2008 at 11:43 pm -
miggy said:
i previosuly asked you about this topic,but i have 1 last question
since i do jiu-jitsu 3x a week(mon,wed,fri)(jiu jitsu,which is like wrestling)
and i run 3x a week also(tues,thurs,sat)my question is how intense and how long should i run for?
would 30minutes run/jog non-stop be better than 45minutes of run/jog non-stop?also,should i run 5-6x a week instead of only 3(mon-sat)
May 20th, 2008 at 1:22 am -
Montoya Raif said:
You should run 30 minutes a day (this means run only in morning or evening 30) min. 3x times a week.
May 20th, 2008 at 9:51 pm -
miggy said:
ohh i see,
but i want to build muscle while i lose the fat that covers my six packi plan on eating 5-6 meals a day(most of these meals contain protein)
is it a good plan to run for 30 minutes and after that run i will go straight to weight room to lift weights?(tues,thurs and maybe sat)
or is that too much work for my muscles for one day?
May 23rd, 2008 at 3:40 am -
Montoya Raif said:
No, it’s not to much for your muscle. I you can do it
May 24th, 2008 at 12:45 am -
miggy said:
alrite man,thanks
May 24th, 2008 at 8:46 pm -
Montoya Raif said:
Hehe, no problem
May 24th, 2008 at 9:40 pm
[...] thing go to the grocery store and buy this things. Okey, in that post is a menu, it’s for everybody-if you want to lose or gain weight stick to [...]
[...] Ok, kitchen is your another gym. If you want your muscle grove you must feed them, but not with some junk food, hamburgers, cheeseburgers and that kind of c**p. Let’s take this example, you buy a new car you want pour some low quality gas when you know that he is hurting the engine, well the same thing is with your body. Think about it. If you want lose or gain weight ate 3-4 times a day, but in smaller portions. I already post my nutrition suggestion, you can read (and hoping apply it) it here. [...]
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