Day 4

Today, I did ab exercises. Normally, you want to do abs in addition to your strength training. However, since we are just starting out, I am trying to take it easy and reintroduce my body to strength and conditioning. That being said, here's the list of exercises for the day:

• Torso Rotation - 50 Ibs, 20-25-30 reps/set
• Decline Sit ups - 15-12-8 reps/set
• Bicycle Crunches (10) - Plank (10 seconds) x 3 circuit
• Seated Oblique Twists - 10 Ib dumbbell, 30 reps/set x3
• Kathy Lee's - 10/8/5 reps/set

Diet:

Meal 1 - 6" oven roasted chicken breast sandwich
Snack 1 - 3 peanut butter crackers
Meal 2 (post workout) - mashed potatoes, 2 x chopped steak, sweat potatoes, green beans, dinner roll, 3 x catfish filets, rice, 2 small grilled chicken breasts, stir fried zucchini, green and red bell peppers and onions, 1/2 cup chocolate yogurt
Snack 2 - 8 Whole Wheat Wheat Thin crackers
Snack 3 - piece of hawaiin bread with 1 tbs of peanut butter

I'm sure you are thinking how I justify eating so much during my post workout meal (Meal 2). Two things: 1) This is the only time of day that you are supposed to eat fast-absorbing carbs because they go straight into muscle rebuild instead of turning into fat. 2) When I work abs exclusively, I tend to eat a little more so as to hasten the rebuild process. Abs naturally recover more quickly than any other muscle group which is why you can work your abs every 24 hours while it is safer (providing you are not taking steroids) to wait 72 hours before working other muscle groups again (arms, legs, chest, shoulders, etc).

Tomorrow is swim day so I will most likely post again in two days' time.

Until then..