GOOD MORNING ABS

My get lean routine

Day 1: Chest, Shoulders & Back


Barbell bench press: 3 sets x 8 reps
Incline dumbbell press: 3 sets x 8 reps
Overhead press: 3 sets x 8 reps
Dumbbell shrug: 3 sets x 8 reps
Bent over barbell row: 3 sets x 8 reps
Lat pulldown: 3 sets x 8 reps
Cardio: 30 minutes
Abs

Day 2: Legs


Leg press machine: Failure
Mountain climber: 20 Reps
Lying leg curl: 3 sets x 8 reps
Mountain climber: 20 Reps
Dumbbell lunges: Failure
Mountain climber: 20 Reps
Romanian deadlift: 3 sets x 8 reps
Mountain climber: 20 Reps
Abs

Day 3: Biceps & Triceps


Dips: 3 sets x 10 reps
Triceps pushdown: 3 sets x 10 reps
Lying triceps press: 3 sets x 10 reps
Standing barbell curl: 3 sets x 8 reps
Incline dumbbell curl: 3 sets x 8 reps
Pullup: 3 sets x 8 reps
Cardio: 30 minutes
AbsDay 4: Abs & Cardio


Abs
Cardio: 1 hour

Day 5: Chest & Back


One arm dumbbell row: 3 sets x 8 reps
Bent over barbell row: 3 sets x 8 reps
Rear delt row: 3 sets x 10 reps
Incline barbell bench press: 3 sets x 10 reps
Incline dumbbell fly: 3 sets x 8 reps
Pushups: Failure

Cardio: 1 hour

MY FAVORITE DIET TO GET LEAN FAST

Diet



Meal #1
2 Whole eggs
5 Egg whites
1 Cup green pepper
1 Cup low fat cheese
1 Grapefruit

Meal #2

2 Protein cookies
1 Apple

Meal #3

1 Cup brown rice
6 Oz Grilled chicken breast
10 Asparagus

Meal# 4

15 Almonds
1 Apple

Meal #5

Whey protein
Fat free milk
Berries

Who is behind Tatichamp

The future belongs to those who believe in the beauty of their dreams.

Eleanor Roosevelt

Anonsment

Fun at the fitness club

FORE FUN IN THE GYM

MEET THE DIET

Go for a cardio

my favorite high protein meal( musli omelett)

4 egg withs
1 egg
few spoons of musly
(you can use a bit non fat ,milk and splenda )
i do not use for mine because i try to avoid extra calories

For people like me ,who are not bless with strong genetic and fast metabolism ,nutrition is very important part of the progress ,i strongly believe that 80 % of the results are base in a good nutrition.
So my best definition was when i follow strictly every single meal ,i am dedicated to do it again and with the extra cardio i hope on a blowing results ,all takes 3 times more time for me because i am at age of 37 ,all thanks more Horus of workout ,because i never been active ,even as a child ....

more progress

first progress

Muscle Addiction

Magazines

Gift for a body transformation story

What about cheat days ?

What about cheat days ?Some people love it; some are afraid to have it . Personally, I belong to the second group,especially when I saw my first weight loss results. I was so thrilled to see tangible results that I became obsessed with losing even more weight and completely denied any junk food. However, I was sabotaging myself; my body reached the posint of total exhaustion.
Therefore, I strongly recommend a cheat meal once a week. As such, one is fulfilling the body's needs without feeling guiilt for over indulgence, while giving the body a metabolism boost .I have a tendency to hold water so my diet plan is very low on sodium ,and on my cheat meal I treat myself with food reach on sodium

Diet or workout

This is my first video for the blog. I know that what I say here might seem a little weird to some of you, but that's a very powerful method. Even professional athletes use this to prepare for events... You should try it too! ;-)

"Stick to a task , til it sticks to you. Beginers are many. Finishers are few.

Years ago the great Shekespeare said: "-What a piece of work is Man" I think God created us as perfect beings, and we choose if we should stay as that! (Behind which, lays a great work.)My "fear" of the gym has become a passion and addiction. I thought I had reached the stars with my transformation but then met a person who showed me how much more power I had inside of me, so I kept on going.

Coming Soon

More about fat loss diet,stretch marks ,loose skin,breast implants and weight training.
Also expect a new Mission Possible Challenge and a guess star posts

Before

Coming Soon

More about fat loss,stretch marks,loose skin