| * Photos * May 23, 2008 Michael W. (Mick) Stewart Age: 41 / Weight: 162lbs. / Waist: 31in. / Biceps: 15.5in. MY PROGRAM May 1, 2008 - May 23, 2008 Weight training During this time, I cut down on my weight training to twice a week (moderate to heavy lifts). The exercises I used were: * Machine Bench Press (to 200 lbs.) * Dumb-bells: Arnold Press, Deltoid Press, Curls (to 30 lbs.) Body-weight Strength Training (BST) I concentrated on BST training twice a week to "cut up." The exercises I used were: *Army, Ranger and wide-leg pushups. * Under and over-hand pullups. * Wide, close-grip and behind-the-neck dips. Cardio Training I did cardio four times a week and concentrated on: * Fast walking four days a week (except Sunday). No running! Food: I ate 4-5 small portion meals throughout the day while keeping my once-a-week "gut bomb" (McDonalds or Taco Bell) on Sundays. However, instead of ordering the disastrous 2,500 calorie "No. 3 Supersized with a Coke" monstrosity ... I ordered a McDonald's Kids Meal! Portion control! Portion Control! I am still addicted to McDonald's greasy burgers and fries; however, I have cut down to the Kid'es Meal which is much smaller and represents nearly a 1,500 calorie drop! For my "real meals" throughout the week (six out of seven days), I ate small portions of fresh chicken, small salads, yogurt, nuts, fresh fruit and one small protein shake after a workout. Gone are the 1,200 calorie "thunderblast" protein shakes! Lastly ... and most importantly ... I stop eating at 7pm *every night*! Water intake: 4-5 glasses of purified water (1 glass in the morning when I wake up, three during the day - taken in short sips - and one glass before bed). In short - my six pack is back! [ Home ] (c) Copyright. 2001-2008. Mike Stewart Fitness.com * eat healthy * lift heavy All Rights Reserved. |