Ask The Six-Pack Training Expert Part 1…

By

Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle
Building.

Question: I work from midnight till 9am each day and not sure how to eat or train to drop my body fat and get a six-pack. What should I do?

Vince: Simple. Follow the same meal plan that 9-to-5ers do but back it up by 10 hours. You’re “breakfast” will be at 11pm and you will have a meal every 3-4 hours. Your “mid morning” meal will be at 1am and your “lunch” will bet at 4am.  Have your “pre workout” meal around 7am and then hit the gym after your shift is over.  Have your post workout shake after your workout and then your “dinner” at 11am.  If you’re goal is to build muscle up, you can have a “pre-bedtime” snack before you go to sleep around 1 or 2 in the afternoon.

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Question: How long before bed should I stop eating?

Vince:  Anything consumed closer to bed time has a greater chance of getting stored as fat since your metabolism slows in the evening.  I suggest a eating pattern that revolves on the rising and setting of the sun meaning the earlier you can consume your first meal the sooner you get in your last meal.

For me, the perfect schedule is to eat at 6am, 9am, 12pm, 3pm and 6pm.  That’s it.  If I’m bulking, I’ll have an extra 1 or 2 workout shakes too.

Don’t panic if you’re hungry in the evening time, especially if you’re goal is to lose fat. Train yourself and discipline yourself to stick to your plan and not give into craving in the evening time.  If your hunger is unbearable then satisfy yourself with a food source you missed in the day.  For example, if you lacked protein, cook some eggs.  Did you miss your veggies?  Steam some peppers.

Question: Should I do my weights first or cardio first if I can only train once per day?

Vince: It depends, almost all fitness experts in the world would say, hit the weights first and I agree with the science.  Post workout cardio sets you up to have more energy for your weights and to have the proper hormonal release for muscle growth but also primes your fat stores to be burned faster. If you have been doing your cardio first, switch it around and your body will shape up fast.

However, the best results will come from doing the opposite of what you’ve allowed your body to adapt to.  This is where the art of training defeats the science of training.  If you’ve been doing 30 minutes of long slow cardio after your weights, start doing 20-minutes of interval cardio before your weights and I guarantee you’ll be pleasantly surprised when you’re down another 10 pounds.

Question: I keep hearing my bodybuilder friends say that I shouldn’t be drinking (alcohol) while dieting.  I have about 10 pounds of fat to lose but like my nightly beers.  Are they right?

Vince: If I could guarantee a trade between your case of beer for a six-pack (no pun intended), would it be a tough decision?  Probably not.  It’s a difficult decision because your mind is skeptical.  It’s saying, “It’s not a big deal….” I would encourage you to ask the question, “Will drinking beer get me closer to my goal or further from my goal?”

PhotobucketDefinitely, slower but if you don’t care then keep your beer limited to one maximum per night. If you have a deadline to meet, the beer has to go – completely!  That goes for wine and mixed drinks, sorry.

Alcohol inhibits your bodies ability to burn fat and messes with blood-sugar levels which can result in you craving doughnuts and chips the next day.  This makes your healthy meal plan tougher to follow and can also put a break on the momentum you’re creating. I encourage you to go a whole 4 weeks without consuming more than one alcoholic drink per week and I promise a flatter and more defined stomach.

Yesterday, we had a massive amount of questions pour in so I’m thinking of hosting a teleseminar next week where I answer all your questions on the phone – full out Q and A – no limits!

Would you like me to do that next week?

Vince

 

sixpackquest_3

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Comments

90 thoughts on “Ask The Six-Pack Training Expert Part 1…

  1. I have a HUGE problem with the meal plans! Unfortunatlety i cant follow the 7 day meal plans, not even the cheap ones in your programs. They are far to expensive for me! Same with the protein powder, Even the cheapest protein powder is too expensive for me.
    And almost half the foods in the meal are way to expensive or not to be found at all in my country. The only food i can afford is very basic: Chicken, Cottage Cheese, Yogurt, Milk, Apples, Bannanas, Olive Oil, Peanuts, Tomatoes, Cereal, Whole Grain Bread, Cucumber, and Potatoes. thats REALLY ALL i can afford! The members at Sean Nalewanyjs forum are discussing the same thing! So I would be very very glad if you and Pac McWire could make a meal plan with just this 14 foods listend here or just aproximativley!! Tell Pac i said PLEASE!

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  2. hey,vince…i’ve been working out since a month n nw i’ve gained a lot of weights..bt my muscles r not incresing as i wntd them to…..wat exercise cn giv me the best results????

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  3. Hey Vince,

    Your advice is probably some of the best out there, so thanks again. I wanted to ask how to get that effect where your biceps look larger from a side-on view, any exercises to get this look?

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  4. Hey Vince,

    A lot of your workout advice has helped me, I have been building muscle and burning fat all over my body. I’m a 19 year old kid from New Jersey working my way towards being either a professional boxer or MMA fighter someday. I’m 6’1 and my peak weight was 260 pounds, but now I’m pretty close to 200. But there is a bit of a problem, since I lost all that weight in a short amount of time, I have extra pockets of fat and extra skin in some areas of my body (chest, abs, butt, back, etc.). Nothing really major that I would need major surgery, but enough that it does bother me when I look at it. Any advice you can give me is greatly appreciated.

    Jake Sauickie

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  5. Hey Vince,

    Great Q&A man… I like your answer to the last question in particular, as it’s something my personal training clients are always a little less receptive to hear. My general advice is to at least cut back on the volume which works well as it’s hard to for most people to cut it out completely. This is also related to their fitness goals as not everyone wants a six pack, some just want to lose the first 10 pounds, not necessarily the last.

    Regards, Clayton
    Personal Trainer | Adelaide, Australia
    twitter.com/thewebchild

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  6. Resubmitting:

    hi vince,

    i am 25 years old,indian, male from dubai. i am trying to loose weight since1 year but all in vein..im 5’7, 71 kgs.

    i try and follow a healthy diet but i have no idea what i am doing worng. i go to the gym 2 times a week, do 15 minutes of treadmill, mostly running and then do all round up weights and some machines..

    then abt 50 ab crunches… sincerely nothing is helping. i travel alot and i cant lie but i do eat out but not in big quantities.

    i really need your help..everyone tells me that asians especially indians take much longer a time to tone up…i need to loose fat…toning is the next stage..

    please help me.

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  7. hi vince,

    i am 25 years old,indian, male from dubai. i am trying to loose weight since1 year but all in vein..

    i try and follow a healthy diet but i have no idea what i am doing worng. i go to the gym 2 times a week, do 15 minutes of treadmill, mostly running and then do all round up weights and some machines..

    then abt 50 ab crunches… sincerely nothing is helping. i travel alot and i cant lie but i do eat out but not in big quantities.

    i really need your help..everyone tells me that asians especially indians take much longer a time to tone up…i need to loose fat…toning is the next stage..

    please help me.

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  8. heloo i am deen my woke out mon day -legs,tuesday chest,wednesday-bake,tharsday-shoulder,friday-bicepsandforarm,saterday-triceps,weekly three time my abs train

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  9. hey vince,

    a year and a bit has gone by since i’ve started at the gym. when i started there i was 110 pounds. now i am 150 pounds. even though that is a great accomplishment my goal is to be between 155 and 160 pounds by the end of this summer. how can i put on lean, dry muscle mass to obtain my goal without putting without sacrificing my six pack(without putting on any fat)?

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  10. Hello Vince!
    Should I do any cardio exercises if i want to build mass?
    If yes, how much would be the duration of exercises?
    Can I use bodyweight exercises like mountain climbers, burpees, running on the spot, pushups as cardio?
    Thank you!

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  11. hi vince

    me a student. itsma holidays time. um havin 2 months to build my body. even i ve strted goin 2 gym but i dont find ma instructor good enough to satisfy ma querries . i have a bit of belly not too muc but i have . and i need to built my abs .
    pls suggest me some exrcise and diet plans so thta i can build good muscles + great abs .

    even um taking protein along ma diet . and it helped me to gian sme weight but now i need a rock strong body . kindly advice me to built muscles in jus 2 months

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  12. Yo man.
    So yeah i had a damn good lookin gutache on me when i payed attention to my ab workouts, but i only do abs twice a week. I kinda went off my nutrition but then got back on, yet it seemed to late. And after 2 months my pack vanished and now i just have a stomach lookin stomach. Any tips to bring it back? 2 times a week?
    Thanks brotha.

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  13. Hey Vince,

    Im Moin 25 Yr Old Male.
    Saw ur videos on youtube was inspired and started carving my body 8 Months back..I was a total skinny guy ,but now i have a body which i can proudly flaunt.
    I need some clarifications Vince,please do help me..
    In the earlier stages of my body building I worked heavily on Chest and lats, may be thrice a week exclusively on chest and back I got that chest and back in great shape. Now im working hard on biceps and triceps like i worked on chest and lats
    but not seeing dat progress on my Arms…Please..Please..Vince.guide me to get some mass on my Arms..I have great shape biceps and triceps but have lil mass
    so suggest me something to bulk up my Arms(Biceps,Triceps and forearms)

    Moin..!!
    India..

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  14. split/total body workout..which is best for mucsle building?

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  15. I AM VIPIN FROM KERALA.I HAVE 17YEARS OLD.IAM VERY SLIM AND I HAVE MUSCLE SHAPE.BUT I HAVE NO EXPOSED MUSCLE.WHAT CAN I DO FOR GET EXPOSED MUSCLE,WHAT I EAT AND ALL.PLEASE ANSWER TO ME……

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  16. hi vince i’m one of those guys who works everyday and i’m still in school.i havn’t trained for like 5months but i plan on hitting the gym fulltime now.i can
    only train 2days per week,i plan on training on mondays and fridays[this is my free time].is this a big problem?here is my training schedule which i’m beginning with on may 15th.

    Bench Press – 10-15 Reps
    Dumbbell Incline Bench Press – 10-12 Reps
    Flyes – 10-12 Reps
    Dumbbell Shoulder Press – 12 Reps
    Dumbbell Lateral Raises – 10 Reps
    Dumbbell Front Shoulder Raise – 10 Reps
    Dumbbell Shrugs – 10-12 Reps
    Tricep Bench Dips – 10-12 Reps
    Triceps Pushdowns – 10 Reps
    Kickbacks – 10 Reps
    Crunches – To Failure Reps
    Hanging Leg Lifts To Side – To Failure Reps

    Workout #2
    EXERCISE Set #1 Set #2 Set #3
    Squats – 10-15 Reps
    Leg Extensions – 10 Reps
    Lying Leg Curls – 10 Reps
    Smith Machine Lunges – 10 Reps
    Seated Calf Raises – 10-15 Reps
    Dumbbell Standing Calf Raises – 10-12 Reps
    One Arm Row – 10-12 Reps
    Front Lat Pulldown – 8-10 Reps
    Back Extensions – 12 Reps
    Incline Bench Curl – 10-12 Reps
    Lying Cable Curl – 10-12 Reps
    Hammer Curls – 10 Reps
    Dumbbell Reverse Wrist Curls – 10-12 Reps
    Oblique Crunches – To Failure Reps
    Cable Crunches – To Failure Reps

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  17. and one thing more. can i mix creatine with milk? or i mix it wit water or juice. plz tell me wats best?

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  18. i am going to gym for almost 2 years. well i gained sum muscle. but my bic and tri is,nt growing even a inch. I am do 5 steps wid 3 sets of 6 reps for bicep exercise and skip a day and do almost same number of sets for tricep. plz tell me wat shud i do to gain size and cuts

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  19. Hi Vince,
    In regard to alcohol, beer is my favorite as well, but it is not good for my stomach. So I have changed to Vodka which is supposed to be pure and add some home made granadilla, sweetened with stevia. Would you regard this drink as acceptable or is it just the “alcohol” that one should not indulge in?
    Many thanks,
    Brian

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  20. i have a question for you.
    is it better to take protein shakes before or after workout?? and how much time before or after??
    can you answer the same question but with creatine too???thanx

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  21. Hey!

    How much carb/prot and fat a meal AND a day should you aim for on a cut to get 6 pack abs?

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  22. poor kid i feel sorry for him hay vince replie to the boy
    he probley needs it

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  23. iam 12 years old and iam finding it hard to put on muscle enough boy in my year
    is have protein shakes and cretaine so i can’t beat his muscle what should i do.

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  24. hye man.
    I am going to the gym 4 days a week.
    What are the best exercises i must do to build real muscle quickly?

    Thanks,
    Man

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  25. Carbs
    Hello I am 120lbs lbm is 100lbs I need to drop my body fat to 14% I am around 17% now, I started a plan base on 40-40-20 and I gained 3lbs in 2wkes still in calorie defficent burned close to 2400 daily eat around 1400cal daily based on 40-40-20….Should I cut my carbs? I used to follow a very low carb diet close to Atkins style but without the fat. I eat very clean the only thing changed it was that I add healthy carbs and gained weight How is it possible if still on calorie defficent. Love my new eating plan where I can have my brown rice and yam and oatmeal, don’t want to leave them…but base on my body respond I think I have to get back to my old eating where the results were amazing 14% and 115 lbs very lean…
    Is it the only way to get there without the carbs?

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  26. Hi Vince, can you tell me what is a good pre-workout meal an hour before training, I have oatmeal and a scoop of whey and half an apple with cinnamon, is that ok?

    I also need post-workout guidance as after workout I have a whey shake with a bananna and some rice cakes and an 1/2-1 hour later I have oatmeal again. Will that do.

    My goal is to just eat over maintanance to gain some muscle and keep my body fat at 10%.

    Cheers

    Lourens.

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  27. Hello Vince,

    I have been reading your Questions and Answers section and I have to thank you for all that great information, I am implementing lots of comments and suggestions and they are doing wonders for me, I am getting leaner and muscular. Thanks Man.

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  28. hello how r u . i talked with u bsfore also, i want to make my musclse, i m 29 year male, i m not gaining weight also what i ahve to eat and i m vegeteriane men

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  29. I am considering starting to use creatin. When should i use it? Is it best used in my post Workout shake? Thanks.

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  30. I work 12 hour shifts four days on four days off one week then three days on three days off from 6 pm to 6 am, I work in a jail so sometimes it gets to busy to eat or have a good work out schedule plus I have a young son that I have to take to school so I don’t fall asleep till about 9:30am so when I wake up I need to get ready to go to work again. What would be the best meal and work out days for that kind of a schedule? What can I do?

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  31. Hi Vince
    A few years ago I had a trainer and he inform me that a lot of people are trying to loose the fat in the mid-section doing tons of set up and the sort, to no avail and he told me the problem is waste in the intestin. Every reader need to hear this diet diet diet its a way of life; if you eat large amount of protein and starches without proper amounts of raw vegetable and plenty of water to push the excess out you are asking for trouble,

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  32. Hey Vince,

    Are sports like tennis and basketball good substitutes for interval cardio?

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  33. i need some advice from any1. i have a caved in chest. how do i counter that?

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  34. Hey Vince, im currently in school and i have at least ten more pounds i want to lose. I no you talk about eating small meals frequently but im in school most of the day and we cant really eat in class. I go to school from 7:30 am to 4:00 pm. do you have any tips of what i could do during those hours to get my meals in?

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  35. hey vince, I am a current high school student who has at most two hours of free time which i use to workout. As it is already, I don’t have time to go to the gym or a majority of weights at home. I have most of the fat in my arms and chest into muscle, but the one thing which I dearly want is to be able to GAIN muscle mass, but I do not know what workouts or diets to do and eat. I was hoping if you were able to offer alternative workouts to weights as I hardly have any (20lbs max)

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  36. Hey vince i try to workout about 3 -5 times a week ive been pretty good with a regular routain of working out im tryin to lose some wieght and get better abs and gain muscle at the same time. i work out about 3 30 or 4 oclock each day working a differnt muscle group each workout but but i am always teried and hunery so i eat to get energy but i uasssly eat to much and dont feel like working out. do u hav any sugest as of wut to eat for engery before a workout keeping in mind im allergic to most if not all fruits.

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  37. Hi vince I have a question for you. I workout at around 8PM is that to late to be working out? I consume my last meal bagel,protein shake,cottage cheese around 10PM or so.

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  38. I’ve been working out what now seems to be kind of half-assed for about the last 30 yrs. Around Christmas I got some really great adjustable weight DBs and have been very religious about regular progressive resistance since then. I am noticing some results and am in reasonably good shape for a 60-yr-old–45 ch, 34 w, 39 butt, 22 th, but only 14.5 bic. I want to get more defined, get my pecs a little less flabby, plus add a little to my biceps, and just get a little bit tighter all the way around. Any advice for a guy my age? I don’t drink much (maybe 4-8 drinks a week), limit fat to some beef or pork 3-4 times a week and get about 140 grams protein a day, incl about 40gr protein shake post work-out (otherwise no supplements). I alternate wt. training with cardio (about 2 hrs) on alternate days. I weigh 178# at 5’8″. Any steering by you would be welcome.

    Thanks.

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  39. Hello Vince,

    Thanks for all the helpful information through your emails.

    I work out at around 10:00PM three days a week. My question is what is the best meal for me to eat for post workout since I get done working out at around 11:00PM and go to bed at around 1:00pm? Currently I have been consuming a protein shake and 2 slices of white bread. Any help is much appreciated.

    Jesse

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  40. Hey Vince,

    i was just wondering, why is it that if one workout, i work on Hammer Curls (for more muscle size/width), and it gets bigger until my next workout 2 days later, and then during this next workout, i work on increasing the peak on my biceps, that i end up making gains on my peak, but the overall size/width of the bicep gets smaller than the previous day?

    Also, this is only one of the few isolation excercises i doin my workouts, a majority of the workouts are compound excercises. And i also seem to lose muscle size when i sleep, even though im eating plenty great protiens and not going near crappy foods. I thought muscles were supposed to grow when you sleep as your growth hormone kicks in?

    Thanks for your help Vince

    Frazer

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  41. Hey vince,

    1.What are good workouts that work on the abs, obliques, etc…?

    2. How do i get that line at the bottom of the chest muscle?

    3. IUm struggling in making my workout plan can you help?

    Thanks Vince.

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  42. I am 5’4 and weight 116 pounds and have been ok on the weight side always and now with resistance training, my arms and legs are getting in shape too.

    The trouble area is the stomach – thin everywhere with big stomach looks bad ! what am I doing wrong – not enough cardio (I dont like cardio, would prefer to do weights). I eat well mostly and have been writing down and notice that I do need more protein but what do I need to tune to get good abs….

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  43. Shoulder workout plan

    Front / Lateral Raise
    20, 15, 12 reps

    Bent Arm Bent Over Row
    25, 18, 15, 12 reps

    Military Dumbbell Press
    15,12,10, 8 reps

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  44. Vince,

    First I would like to take a moment to thank you for all your advice given thus far. And now for my questions:

    1- I need to work on my chest just a little, how do i get that cut on the bottem in the lower pectoril region???

    2- what are the best exercises to do for the back???

    3- i can only do 7 pull ups at a time, i want to get to 15-25 at a time, what exercises will get me to this the fastest.

    4- what are the absolute best leg exercises to do???

    once i get all these areas of my body improved the little bit of fat left on my stomach will just melt away with no hassel due to the excess calories my new lean muscle will be burning.

    Thank You Vince,
    Andre`
    [email protected]

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  45. Hi Vince,

    this is my current workout plan, any advise if i need to change it? Can you suggest other workout plans?
    MONDAY / THURS (Chest & Back)(Bicep & Tricep)

    Incline DB press
    18, 15, 12, 10 reps

    Incline Dumbbell flys
    25, 20, 13 reps

    One Arm Row
    20, 18, 16, 14 reps

    Dumbbell Pull Over
    4 sets of 15 reps w/ progressive overloading

    Bicep Curl / Hammer Curl
    20, 15, 12, 8 reps

    Tricep Kickback
    20, 18, 15 reps

    Also, my left pec is fuller other than the right one, I guess it’s because my right arm is stronger than my left.

    I also want my shoulders / arms to get big.. i am currently 140 lbs, and i think I’m a hardgainer…

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  46. Vince, I have been training for almost a year right now. I gained weight already and also got too much fat around my stomach.
    Moreover, my muscles are not yet toned. My friends ask me why I still don’t have cuts. What should I do now? I still don’t have the six pack abs that everyone is dreaming of.
    Is it true that I should train using lighter weights to make my muscle visible or toned?
    What is the best workout for this? When should I apply it? How many reps, sets, etc.?
    What should I do?

    Could you pls. answer my queries ASAP?

    Thanks,

    Hussnain

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  47. Vince,

    I love the suggestion about swiching up when you do HIIT and resistance train. I think I will try my HIIT first and then lift for a couple weeks, just to confuse my body.

    I am trying to get lean and I do not have time to split up my cardio and resistance training. What is the best time to get my workouts in? I’ve read contradicting articles saying to burn fat, workout in the morning, but I’ve also read articles stating that it doesn’t matter. What is your opinion?

    Thanks,

    Mike

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  48. i have doing various biceps exercise for a period, but i have not seen results how can i improve that. i would like to get definition in my biceps and triceps

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  49. A teleseminar would be awesome! Or even a webinar would be even better!
    Thanks for all of the great advice!

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  50. Vince

    I am having trouble growing my legs. I have gone from squating 205 to 285 in 4 weeks but have not seen an increase in size. Should I try a different exercise such as a leg press?

    Thanks

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  51. Hey vince,what do you think about jeff anderson’s work,would you recommend it?

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  52. Hey Vince,
    How do you nutritionally approach the Menopausal women ? If I may ask 2 questions. What type of changes would you recommend in the workout regime?
    I am currently doing my research in this area as a trainer, and that includes picking the brains of the best. Have a blessed day!!

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  53. Hey Vince, We have spoke before but not on this subject. I used to weigh 195# and lead a horrible lifestyle as far as general nutrition is concerned. I am now 150# with 10% body fat. My problem is that i still have some loose skin in my mid section form loosing weight and I am having trouble getting rid of that pesky last little bit of fat or skin, i am not sure which is which at this point. I am at a 4 pack but need to achieve that last 2 pack. Any suggestions on this matter. Oh and by the way my diet is spot on and my training is gong fine. If you ever want to take a look at my whole story it will be on my new web site coming out in 2 weeks.

    Thanks for lending your reading time, Stay strong Kevin Taylor

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  54. I am battling with energy levels throughout the day, I’m currently taking natural supplements but they dont seem to be working. I drink 3-5 cups of coffee a day but this has proved to be useless as well, i feel like a zombie on a daily basis and end up eating loads of food before bedtime.

    I need something that will help sustain my energy levels throughout the day.

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  55. How many times a week do YOU train your stomach?

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  56. hi Vince,
    can you give some more examples of post workout meals? pls do not name any ‘prograde’ or other similar products that are not available wordlwide. I usually have a shake from 1 banana and 1 no fat yoghurt. Is that ok? what are your recommendation?
    the telecon idea next week sounds great!
    brgds
    Daniella

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  57. Vince, I read all the questions a comment and learn a lot, keep them coming.
    I worked out for years like mad and never made progress, then found out I was diabetic. What my inquiry is, because I have high blood sugar and insulin is a major contributor to muscle gain/growth, what should we do to improve the process.
    My body fat hovers around 9-10% so I am not overweight at 5’9″ 160 lbs.
    All the supplements tend to spike BS. Now I maintain a high protein, high good fats and low whole grain carbs. Zero HFCS and less than 30 gr total processed sugar per day, very disciplined.
    With the growing diabetic population, it should be addressed, MDs don’t have a suggestion or understanding on this complicated hormone and a good percentage of us are health conscious. What is your opinion?
    Peter

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  58. Vince,
    I workout during my lunch break so my time at the gym is limited, right now I weight train 3 days a week (super sets) and do about 10 to 15 mins of cardio on those days (after workout), and on my off days I do 30 to 45 min sessions of cardio.

    My eating habits are good, plenty of protein, carbs, and veggies (5 meals a day, with the last meal at 5:30 or 6:00) but I still can’t seem to loose the weight around my mid section. I tried to start an early morning cardio but my shift at work begins at 6:30am and it’s tough to get up early enough to do cardio before work.

    Can you give me any suggestions as to what I can do to see the abs I know are there?

    Thanks for all help!

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  59. is the only way to get a six pack to join a gym????

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  60. Hi Vince,

    I was informed that starchy carbs should be avoided past 3pm. My workouts don’t usually end until 7 or 8 p.m. Shouldn’t I consume some complex carbs post workout along with my protein shake??

    Thanks for your help!

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  61. These are great Vince! Keep them coming! Hey, did you see Jon Benson’s YT videos? Too funny!!

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  62. Hi Vince, I’m 8 weeks into your beginner routine after unsuccessfully doing weight training for 10 years (was doing a 3 day split body routine before without cardio, and not eating enough protein for sure).

    I currently weigh 163pounds with about 21% bodyfat and am 6feet 2inches tall. Basically I have the skinny fat look (with most fat on my belly).
    I’m currently consuming about 2000kcals a day, with a ratio of about 40/40/20 in terms of protein/carbs/fat. I’m getting about 150grams of protein a day and am vegetarian. Only supplement I’m taking is whey (I don’t want to take creatine), am eating clean foods and no alcohol but really struggle to lift heavier and gain muscle size. In the long term I want to gain bigger vanity muscles, but with summer around the corner, I want to lose the belly without appearing skinnier on my chest, arms etc. Should I continue with your beginner routine or make a few changes (e.g. shorten rest periods, eat less)?

    Looking forward to listening to your Q&A session

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  63. Hi Vince

    Im progressing through your course but im having a big problem with my legs. They are just so weak I cant keep up with the program on them, upper body is coming on fine though. Just 4 or 5 squats or 4 or 5 lunges and the hamstrings starting burning and then are so sore i cant continue with any work out on them at all. Ive tried stretching for long time afterwards and the pain does ease up, but if i go to squat again – it just takes one to bring the pain right back. Any ideas what i can do loosen up those hamstrings? Thanxs.

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  64. Hi Vince,

    I’m confused. From all the articles I’ve been reading about intervals and resistance training, I learned that if it is performed back to back… do resistance training first because you will need to have your muscles fresh in order to perform the exercises well. If one chooses to do intervals right after the resistance workout, that it is fine and that it would further accelerate fat loss.

    However, if one would rather do there intervals first, do it in the morning and then do the resistance training in the afternoon. There should be a few hours break if intervals are done prior to resistance.

    Please correct me if I am wrong.

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  65. Hi Vince,

    I gained 44 punds in 7 months – muscle and some fat – and now I want to get rid of the fat and maintain muscle mass. The only time when I can do cardio is imediatly after weight training. So in order to keep my body out of the catabolic state I take BCAA, Glutamine and L-carnitine before weight training and BCAA, Glutamine imediatly after weight training. Then I do some cardio (HIIT for 20 min) and take the protein shake. I wanted to ask you if that is a good ideea to supplement regarding the fact that the only time when I can do cardio is after weight training, and if not can you tell me something else to do?

    Thank you.

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  66. hi vince

    i have a very low percentage body fat of 11.5 and still looks fat why?

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  67. HI Vince, I have started a carb cycling eating plan, but find the high protein, no carb days make me feel naseous. Is this common? Anything I can do to reduce this?

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  68. where can i buy dextrose?

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  69. hey Vince,
    i have been putting on weight since i started reading your blog entries bout 2 months ago. i do not have a copy of your book but i have been watching your videos and reading your mail. i was originally around 66kgs which is roughly around 145 pounds, now i am 73kgs(160 pounds) and now i want to work on my arms a little more. im finding it a little difficult to do this, as much or as little i train i see little difference. i dont know wether i need to up my weight that im lifting or eat differently. i cant boil it down to anything else. could you help me in my goal for arm, shoulder and chest workout. thank you

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  70. G’day vince, i’ve been enjoying all the info i’ve gotten from yourself, your buddy jeff “the muscle nerd” anderson and joel marion as well after purchasing your various deals. I’m very keen to change my lifestyle with the primary goal of increasing lean mass, with a little fat loss thrown in for good measure. I currently fall under the “skinny fat guy” umbrella with my belly fat more often than not extending out furthur than my at the moment non existant chest.

    However, because of all the info I have it’s difficult for me at my beginner level of training to settle on a work out + diet plan given my specific set of environmental factors in my life. What i mean by that is, i work a 4 days on 4 days off roster pattern, 12 hour shifts from 4pm-4am and have done for the last 8 years, (total of 15 years in various rostered shift work). That alone has messed my bodies system up, also my work is fairly physical, so i’m aware of the balance i have to achieve to limit my chance of overtraining via a combination of work out and my work on shift.

    Finally last year I had 4 months off work because of back problems at which time through meeting with specialists I discovered I have scoliosis in my lower back, this has caused me to experience muscular back spasm injuries over the course of the last 12 years or so, they are completely random, can happen with little to no stress placed on my back or after overworking my back over a period of time.

    I understand this is a bit long and I apologise but like I said my circumstances are specific to me lol. So i’m wondering given all i’ve explained what kind of basic workout plan + diet i should implement that will give me the results i want but work into my current lifestyle effectively. I understand that alot of it will be trial and error etc.. but i figured i’d ask you in case u had specific advice to help someone in my position. Cheers Vince and thanx again for your no bullshit approach to training, and congrats on all your success to date and to come. Nico

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  71. Hey whats up Vince,

    I am in need for some advice. The challenge i have set for myself is to gain 20 pounds in 12 weeks. Im in the military, and currently on deployment so I don’t have to many options for a diet, its pretty much eat what you can you know. But I try to work out at least twice a day, nothing but weightlifting. I weight 165 pounds of lean mass. i want to bulk up but i have trouble getting over 170. what should I do Vinny?

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  72. hi vince,
    first a big thank you for all the great advice. it has definitely improved my knowledge and my body.
    you recommend chicken breast as a good source of protein. is it only the breast of does the full chicken give you the same good protein.

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  73. Trying to add some more muscle to a lean frame. I can cut fairly quick but have trouble packing it on and maintaining it. My sleep can get disrupted sometimes twice a night from hunger if I close the kitchen too early. Should I be pounding down a big shake or something before lights out?

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  74. could you please answer my question.

    Have your body fat level checked by a trained individual using at least three of the methods discussed in the text. Are all the outcomes the same? If not, why do you think there was a variance?

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  75. fellix alphonso May 13, 2009 at 12:50 am - Reply

    does having sex effect my muscle and body training.

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  76. When you say getting six-pack abs is all about the diet, what exactly do you mean by that. I hear so much contradicting advice about diet, I want to know what Vince DelMonte means when he says it’s all about the diet.

    Thank you!

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  77. hi vince.
    i have one question related to fat loss.

    i have tried a number of routines but i am confused between the following two styles for fat loss:-

    1. circuit training- doing a 5-6 exercises continuously without rest and resting only after one circuit, and then repeating the circuit a couple of more times.

    or

    2. straight sets- doing the same exercise for 8-10 sets with 30-60 second rest period.

    i know from experience that cirucit style does not allow to keep muscle.
    plz advice as i want to keep the hard earned muscle and strip off the fat.

    warm regards

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  78. Hi Vince

    If you are trying to gain mass cleanly do you still find it bad to eat a shake before bed? It helps me sleep.

    Also, can you post recommended carb guidelines for gaining cleanly?

    Do you remove all carbs in the evening even from veggies? Would pumpkin in a shake before bed be a bad idea?

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  79. Hi Vince,

    I’m 5’8, 160 lbs at 19% body fat. I want to build some mass, maybe up to around 200 lbs. Do i need to bring my fat down and get lean first or do i go on to mass building and strip the fat later?

    I keep reading articles about going on a low carb diet (45 gms/day) while on a weight training program to strip away body. Is this enough carbs when you’re on a weight training program? If it is, do you split the 45 gms between the pre and post workout meal or just concentrate everything on either meal?

    Thanks Vince.

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  80. I have been working out for 2 years now and while my arms and abs and legs have gained muscle ( was 158 now 187) my belly just seems to have extra skin and I want to know how to shrink it I curl 100 LB bar 70 times in the evenings each day and do 150 pushups daily with legs elevated 260 situps daily 70 pullups daily along with other exercise and drink no alcohol eat very little bakery goods and I drink whey protein drinks 60 grams a day along with vegetables fish and eggs, any suggestions?

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  81. This is very useful. The alcohol part is going to be a problem, not because I am an alcoholic or anything, because I am in the social scene and a college student. But I will do what it says to gain muscle and have a beach body. I will be looking forward to the seminar. That will be really useful and I have plenty of questions.

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  82. Hi Vince,
    I am into my three weeks of training and so far I am seeing changes especially in my pecs, abs,bics and shoulders. Anyway the only thing that is frustating is the fat around my waist line which I am trying to trim down!!

    At the moment I am doing strenght and weights trg and would like you to assist me to come with fat loss programe regarding the above mentioned.

    Pls help
    Yours in Training

    Paul

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  83. I have been stuggling to know the answer for this question and i would be glad to receive an answer from you vince… Does our sleeping position affect muscle growth? Now, in bed i try to sleep straight facing the ceiling…

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  84. Hey Vince, this is good stuff. In terms of dropping body fat, what do you find to be the best mix/schedule (over the course of a week) for heavy lifting, metabolic work, intervals, etc? what would your weekly schedule look like? Also, given that schedule, other than post workout (covered in Part 2) where would you concentrate your carbs (fruit and starchy) and fat for best use? Thanks!

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  85. I work out at my lunch hour @ 12:30 p.m. but at times I feel with no energy. Maybe i’m not eating enough, let me share my usual intake of food before i hit the gym.
    I drink a protien shake at 7:30 a.m. at 10:30 a.m. I’ll have one egg and one white. Then I drink water and hit the gym. Please let me know what else I should be eating.
    Thanks

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  86. i was doing biceps, chest at home for 5/6 months. i have chest but i have no bicep which mean i am looked thin so i want good biceps, tricep firstly. can you help sir plz.

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  87. i want to get attractive 8 packs and bicep, triceps, thia…

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  88. Vince, I have been training for almost a year right now. I gained weight already and become bulky. But still, my muscles are not yet toned. My friends ask me why I still don’t have cuts. What should I do now? I still don’t have the six pack abs that everyone is dreamin’ of.
    Is it true that I should train using lighter weights to make my muscle visible or toned?
    What is the best workout for this? When should I apply it? How many reps, sets, etc.?
    And last, I am having problems in bulking up my back. The front part of my body is not proprtioned with my back. What should I do?

    Could you pls. answer my queries ASAP?

    Thanks,

    Fritz

    Thanks

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