Sharing. Tips.

6 pack routine:

Regular crunches on floor (with 2 plates of 25lbs on my chest) 3 X 25
Rope crunches (hold 2 secs at the bottom for max squeeze) 3 X 20
Hanging leg raises (knees 45 degree) 4 X 25
Twisting with Lat Pulldown bar 10 mins

power meal and supps before workout:

This is the meal that gives you the strength, endurance and pump during a workout. I take it one hour before hitting the weights. Never train on empty stomach even if losing bodyfat is your goal. What you put in your mouth is more important than starving in this regard.
Go for a slow digesting carbs ie oats, rice, whole wheat bread for sustained energy during an intense training session. Have a small serving of protein ie fish and eggs (i prefer this coz it doesnt fill up my stomach to much) to keep you in an anabolic state (muscle building phase). I also like vegetables. All veges (esp leafy types) that contain fibers to slow down digestion. Slower digestion/ absorption means better energy, endurance n muscle building in the next 3 hours or so after you eat.
You wanna keep your blood sugar level constant.


2 cups of oats (5 tablespoons of dry oats in water)- 1 hour prior
aprrox 250g of dory fish
1 cup of spinach
1-2 glasses of water (always keep hydrated!)
1000mg vit C
B complex
50mg Zinc

Supps- during workout (add more water and sip slowly):
1 scoop whey
5 g glutamine
3 g BCAA
5 g creatine