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  1. #1
    Surfstud18's Avatar
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    My goal to have visible abs

    Hey guys I have my diet set up and work out plan i've been out of the game for longer then a year. Got in a bad car accident put on pounds time to get back what i lost.
    Attached Thumbnails Attached Thumbnails My goal to have visible abs-fatty2.jpg   My goal to have visible abs-fatty.jpg  

  2. #2
    Surfstud18's Avatar
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    Here are some pic's when I was in shape I plan to blow this pic's away.
    Attached Thumbnails Attached Thumbnails My goal to have visible abs-nice-arm.jpg   My goal to have visible abs-muscles.jpg   My goal to have visible abs-my-neck.jpg   My goal to have visible abs-my-back.jpg   My goal to have visible abs-looks-crazy-huh.jpg  


  3. #3
    spywizard's Avatar
    spywizard is offline AR-Elite Hall of Famer~
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    wow, that will be a great before and after shot..

    injury cause you to go to pot?? so to say??

    anyway, you're looking good in the lower pics..

    good luck, and which diet routine are you going to follow..
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  4. #4
    Surfstud18's Avatar
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    45-60 minutes cardio
    8:00 a.m.

    Meal 1 pro/fat
    9:30 a.m.
    10oz chicken breast + veggies + Metamucil + 2 tsp flax

    Meal 2: Pro/fat
    11:30 a.m.
    2 scoops whey + veggies + multi vitamin + 1000mg Vit C + 2 tsp flax

    Meal 3: Pro/carb
    1:30 p.m.
    1 can tuna + 2 slices wheat bread + 200mg chromium + 100mg b-complex

    Work Out 2:30-3:30 p.m.

    Meal 4: PWO Pro/carb
    3:45 p.m.
    1 ½ cups oats + 2 scoops whey + 200mg chromium + 100mg b-complex

    Meal 5: Pro/fat
    6:00 p.m.
    10oz chicken breast + veggies + 2 tsp flax

    Meal 6: Pro/fat
    8:00 p.m.
    6 egg whites + 4oz salmon + 1000mg Vit C

    Meal 7: Pro/fat
    10:00 p.m.
    2 scoops whey + Metamucil + 2 tsp flax

  5. #5
    Surfstud18's Avatar
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    Day 1 Chest, Day 2 bi/tri, Day 3 legs, Day 4 back, Day 5 Shoulders/Traps..... I train my abs every other day
    AM Cardio everymorning and Pm cardio EVERYDAY!!

  6. #6
    Hackamaniac's Avatar
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    good luck i hope you reach your goals bro

  7. #7
    cnepp is offline Junior Member
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    hey good luck man!

  8. #8
    billybob13's Avatar
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    good luck

  9. #9
    Surfstud18's Avatar
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    Thanks feelas I'll post new pic's at the end of everymonth with the stat's

  10. #10
    omnipotent is offline Banned
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    i was jjust wondering why u take other supps with each meal .. hmm

    when i wake up .. i eat .. take a whole handfull of my supps then go workout ..

    i take .. milk thistle .. 2000 mg of vit c .. vit e 500 iu .. chromium 900 mcgs .. multivitamin .. 4 fish oil tabs .. arginine .. luecine .. 1000 mg of calcium .. garlic extracts .. zinc .. some other shit .. i get more of a boost that way

  11. #11
    SlightlySt00pid's Avatar
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    Some supps are best taken at different times of the day (before, during, or after you eat... after you wake up, before bed... before/after your workout, etc.) to acheive the maximum benefit of certain supplements. The vitamin cocktail first thing in the morning may work just fine for you, however properly supplying your body with the required nutrients that allow it to function at its optimum potential requires a little more "science of timing" than just popping everything at once.

  12. #12
    SlightlySt00pid's Avatar
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    BTW best of luck surfstud, I'll be keeping an eye on this thread to see how things are going

  13. #13
    omnipotent is offline Banned
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    well i'll be honest only a few things i dont take with that batch .. like if im takin anything fat souluble .. i'll save it for my second meal .. like Vit E , A .. i just personally find it better to take all at once . i know what yur tryin to say with the whole " scientific approach " it makes sense .. but i guess everyone is diff

  14. #14
    Surfstud18's Avatar
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    Thanks guys I'll just start stat's now

    Waist = 36"
    Stomach = 42"
    Arms = 15"
    Weight = 223

    That's all I'm watching now new stats at the end of Febuary

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