Spartacus Workout Plan!

                 4 Weeks / 5 Days per Week

       Gain strength! Get Ripped! Improve Cardio! Lose Weight!

 Week #1

 Day #1

Size, Strength,& power

 Exercise                 Sets/Distance            Reps/Time                Rest (min)

 Squat                              3                              15                            01:30 

Military Press                 3                               15                           01:30

Clap Push-Up                  3                              15                            01:30

Overhead Plate Press     3                              15                            01:30

Plate Front Raise           3                               12                            01:30

Single-Leg Dumbbell Calf Raise 3                  15                            01:30

 Stick Crunch                 3                                20                            01:30

Dumbbell Chop              3                                10                             01:30

Warm up thoroughly before beginning workout. Aim for the number of reps recommended above but without fail make sure to get at least 10 good reps every set. Shoot to get as many explosive (clapping) push-ups as possible each set (perform until failure each set as "15" is just the recommended number). 

check out these awe inspiring routines! 

 

Six Pack Abs? Abdominal Exercise Equipment

Six Pack Rage says
convincing infomercials that we see a lot. There are numerous abdominal exercise equipment in the market nowadays like abdominal belts, abs-rockers, abs-lounges and many more.

When choosing for the correct equipment you would need to consider some things first. You should not be deceived into buying fancy equipment which you do not really need. You can do some research about abdominal exercise machines and workout equipment before you buy them. The selected equipment must be easy to move and easily detachable.

with the newly purchased machine, consult with a doctor first regarding injuries and medical conditions. Make sure to follow the manufacturers instructions for maintaining the machine. All said and done, the bottom line is any piece of exercise equipment is a good choice if one uses it.

So what are the benefits of having an abdominal exercise machine at home? This would allow you to focus on hard on the target. Some abdominal exercise equipment is poorly designed or made from weak, undependable materials; some can even be dangerous to use. Strained or torn abdominal muscles are incredibly painful, and can put you on the shelf for a long time. Buying poorly designed abdominal exercise equipment is a risk you dont have to take.

There are steps to ensure that you are choosing the correct abdominal equipment for you:

(1) Choose the equipment based on how much space you have and how intensely you plan on working out. If you live on a small apartment, you may wish to opt for smaller devices.

(2) Make sure to adjust your abdominal equipment so that you are comfortable throughout your exercise. Lay your towel where you can easily get it to absorb your sweat.

(3) When picking up or using weight, make sure that it is not too heavy or it will injure you and will make you fall.

(4) You can interlock your feet, ankles, or knees in the abdominal equipment you are using. This would give you added support and stability while working out.

(5) Begin by inhaling , tightening your abdomen back toward your spine and then raising your neck and head a few inches off the ground. Exhale as you roll up. Support your head with your hands so you dont strain your neck.

Some great pieces for your workout include:

(1) Stability Ball (Exercise Ball)

The stability ball is a great piece of equipment. In addition to increasing range of motion for crunches and other abdominal exercises, the stability ball also improves your balance and coordination. You can start with the basics such as regular crunches or oblique crunches.

(2) Medicine Ball

The medicine ball is simply a weighted ball. Although some people may think that medicine balls are only for boxers and athletes, medicine balls can really enhance your core workout

  ( 3) ankle weights    
Ankle weights can increase the intensity of reverse crunches and leg raises. When regular leg raises become really easy, you can add ankle weights to increase the muscle work in your abs.

(4) Cables or Resistance Tubes

Here is another way you can add resistance to your abdominal muscles to break through strength. You can perform cable crunches from a low cable tower by lying on the floor and holding the resistance behind your head. Or you can perform cable crunches from a kneeling position.

There are number of equipment in the market that you can use to get yourself six pack abs. Your just have to choose the correct one and the one that suits your needs the best.

8 Proven Strategies For Maximum Muscle Gains

Six Pack Rage says

There is so much conflicting information out there when it comes to the topic of building muscle, and sometimes it can be very difficult to know where to start. If youre an average beginner looking for some basic guidelines to follow in the gym, the following 8 points will start you off on the right track.

1) Train With Weights and Focus On Compound, Free Weight Movements.

If you want to make solid, noteworthy gains in muscle size and strength, you absolutely must train with free weights and focus on basic, compound exercises. A compound exercise is any lift that stimulates more than one muscle group at a time. Examples of these lifts are the squat, deadlift, bench press, chin up, barbell row, overhead press, dip and lunge. Compound movements allow you to handle the most weight and will stimulate the greatest amount of total muscle fibers.

2) Be Prepared To Train Hard.

One of the biggest factors that separates those who make modest gains from those who make serious gains is their level of training intensity. In order to stimulate your muscle fibers to their utmost potential, you must be willing to take every set you perform in the gym to the point of muscular failure.

Muscular Failure: The point at which no further repetitions can be completed using proper form.

Sub-maximal training intensity will leave you with sub-maximal results, plain and simple.

3) Track Your Progress In The Gym From Week To Week.

Our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat. Therefore, in order to make continual gains in muscle size and strength, you must always focus on progressing in the gym from week to week. This could mean performing 1 or 2 more reps for each exercise or adding more weight to the bar. Keep a detailed training log to track your progress as your strength increases over time.

4) Avoid Overtraining.

Overtraining is your number one enemy when it comes to building muscle size and strength. When most people begin a workout program, they are stuck with the misguided notion that more is better. They naturally assume that the more time they spend in the gym, the better results they will achieve. When it comes to building muscle, nothing could be farther from the truth! If you spend too much time in the gym, you will actually take yourself farther away from your goals rather than closer to them. Remember, your muscles do not grow in the gym; they grow out of the gym, while you are resting and eating. Recovery is absolutely vital to the muscle growth process. If you don’t provide your body with the proper recovery time in between workouts, your muscles will never have a chance to grow.

5) Eat More Frequently.

The main area where most people fail miserably on their muscle-building mission is on the all-too important task of proper nutrition. Training with weights is only half of the equation! You break down your muscle fibers in the gym, but if you don’t provide your body with the proper nutrients at the proper times, the muscle growth process will be next to impossible. You should be eating anywhere from 5-7 meals per day, spaced every 2-3 hours in order to keep your body in an anabolic, muscle-building state at all times. Each meal should consist of high quality protein and complex carbohydrates.

6) Increase Your Protein Intake.

Of the 3 major nutrients (protein, carbohydrates and fats) protein is without a doubt the most important for those who are looking to gain muscle size and strength. Protein is found in literally every single one of the 30 trillion cells that your body is made up of and its main role is to build and repair body tissues. Without sufficient protein intake, it will be physically impossible for your body to synthesize a significant amount of lean muscle mass. If your body were a house, think of protein as the bricks. A general guideline is to consume 1-1.5 grams of protein per pound of body weight each day from high quality sources such as fish, poultry, eggs, beef, milk, peanut butter and cottage cheese.

5) Eat More Frequently.

The main area where most people fail miserably on their muscle-building mission is on the all-too important task of proper nutrition. Training with weights is only half of the equation! You break down your muscle fibers in the gym, but if you don’t provide your body with the proper nutrients at the proper times, the muscle growth process will be next to impossible. You should be eating anywhere from 5-7 meals per day, spaced every 2-3 hours in order to keep your body in an anabolic, muscle-building state at all times. Each meal should consist of high quality protein and complex carbohydrates.

6) Increase Your Protein Intake.

Of the 3 major nutrients (protein, carbohydrates and fats) protein is without a doubt the most important for those who are looking to gain muscle size and strength. Protein is found in literally every single one of the 30 trillion cells that your body is made up of and its main role is to build and repair body tissues. Without sufficient protein intake, it will be physically impossible for your body to synthesize a significant amount of lean muscle mass. If your body were a house, think of protein as the bricks. A general guideline is to consume 1-1.5 grams of protein per pound of body weight each day from high quality sources such as fish, poultry, eggs, beef, milk, peanut butter and cottage cheese.

7) Increase Your Water Intake.

If you want a simple, easy and highly effective way to maximize your muscle gains, drinking more water is it. Water plays so many vital roles in the body and its importance cannot be overstated. In fact, your muscles alone are made up of 70% water! Not only will drinking more water cause your muscles to appear fuller and more vascular, but it will also increase your strength as well. Research has shown that merely a 3-4% drop in your body’s water levels can impact muscle contractions by 10-20%! Aim to consume 0.6 ounces for every pound of bodyweight each day for optimal gains.

8) Be Consistent!

Consistency is everything. Those who make the greatest gains in muscular size and strength are the ones who are able to implement the proper techniques on a highly consistent basis. Simply knowing is not enough, you must apply!

Building muscle is a result of the cumulative effect of small steps. Sure, performing 1 extra rep on your bench press will not make a huge difference to your overall results, and neither will consuming a single meal. However, over the long haul, all of those extra reps you perform and all of those small meals you consume will decide your overall success. If you work hard and complete all of your muscle-building tasks in a consistent fashion, all of those individual steps will equate to massive gains in overall size and strength.

Rock Hard Abs Do You Have What It Takes!

If your abs look good, your whole body looks good. Having Big arms and chest is one thing but having rock hard defined abs is so another.


Everyone knows that nothing turns heads like a defined full set of abs. And hey, chicks love em. What more needs to be said.

Contrary to popular belief, the abs or Rectus Abdominis is really only one muscle. It stretches from the top of your pelvis up to your ribcage. The “six-pack” as it is called is merely sections of this one muscle.

Dispelling the Ab Myths:

The action of any muscle is simply to contract. And as you can’t contract half your bicep or quad, it makes sense that you cannot contract half your abs as well. Therefore the myths about “upper ab” and “lower ab” training are total nonsense. I’m not discounting those training methods but the simple fact is that if you can’t see your lower abs, it just means you’ve got fat covering them, not that you need to work them harder.

Say goodbye to hanging knee-raises, straight-leg raises, and any other type of leg raises for building your abs. They simply don’t work. The primary role of your abs is to stabilize your body. When you raise your leg for example, your hip flexors pull on your spine and arch it forward/downward. Your abs stabilize this action by resisting and essentially keeping your back from breaking. Take note that this is the static action of the abs. It doesn’t build or strengthen. Leg raising exercises only feel like they are effectively working your abs because of the repeated strain and exhaustion of your muscle producing catabolic, lactic acid build up. Search for “lactic acid” at http://www.muscle-body.com for more information.

What Really Works:

What does strengthen your abs is what strengthens any other muscle in your body. Contraction! In this case – Decreasing the distance between your rib cage and your pelvis.

So we come back to the good old sit-up. But there are a few things to keep in mind.

Firstly, forget about the cool all-the-way-up sit-ups you see in the movies. Your abs are fully contracted when your shoulders are about 5 to 6 inches off the ground. So don’t bother trying to impress or outperform someone by touching your elbows to your knees. It does nothing for you. Crunches as they are sometimes called are the way to go.

Secondly, don’t wedge your feet under something to help you get up. You don’t need to do this if you are doing crunches properly anyway. Your legs should be at 90 degrees to each other and your knees at 45 degrees to your waist. If you need to, use something to press your heels back against to stabilize yourself. This way you will use your hamstrings instead of your hip flexors which will keep the focus on your abs.

Thirdly, keep your hands lightly held against the side of your head or crossed on your chest. Don’t clasp them together behind your head or neck. If you do you will be tempted to pull with your hands to get the last few reps out, which will put unnecessary strain on this fragile part of the spine.

Alternative:

Another good exercise for abs is kneeling crunches. You will need special equipment to perform this exercise. This is where you kneel and contract your abs so that your upper body arches forward/downward. You hold a rope attached to a pulley with weights for extra resistance. Most gyms will have a rope attachment to the triceps pull down to perform this exercise. The idea is to lock your arms against your upper body so that you pull down only with your abs and not your arms.

Ab Training Devices:

In 2 words – Forget it.

You don’t need them. Most of them do nothing for you. Building muscle is hard and it hurts. Most of these devices are designed to take the pressure off your body making the exercise seem easy and con you into thinking you are really targeting your muscles. Don’t believe the hype. Ab training is definitely hard work but definitely worth it’s reward.

Copied with permission from: http://plrplr.com/30884/rock-hard-abs-do-you-have-what-it-takes/

***Teenage Bodybuilding***

Teenage bodybuilding is becoming ever more popular. Teenagers have always wanted to impress, and greater numbers than ever are looking to do this by having a spectacular body, with muscles to match. Finding the right advice for building muscle can be difficult for any age group, so here we give you some great teenage bodybuilding advice.

Tip 1




There is one area where teenage bodybuilding is no different from any other, and that is in the need to have a coherent plan. Do your research, decide exactly where you want to go with bodybuilding, and design a workout routine to fit. Just joining a gym and lifting weights without any clear goal in mind will be wasteful and counter productive. Work out a plan and focus on it.

Tip 2

Don’t miss meals. A lot of teenagers are constantly on the move, and their diets and eating habits are often erratic. A vital part of teenage bodybuilding advice is to create a consistent diet plan and stick to it. Your workout plan will not achieve optimum results with a high enough calorific intake, and without enough of the right nutrients being absorbed.

Tip 3

Never go at it too hard. A teenage body is still developing, growing, and going through changes of hormones before becoming an adult. Teenage bodybuilding needs to be done with care, as the body may well have another short period of growth or weight gain to go through. Be patient with your bodybuilding, as you don’t yet know the exact form your adult body will take!

Tip 4

Take in plenty of protein! Teenage bodybuilding is similar to any age group bodybuilding in this crucial aspect – protein is absolutely essential for muscle growth and repair. There is simply no way to get your muscles to grow if they are not fed enough protein, and your workouts could even have a detrimental effect, as your muscles will not have the nutrients they need to repair properly.

Take on board these teenage bodybuilding tips, and you will be starting your development in the right way.



Copied with permission from: http://plrplr.com/11197/teenage-bodybuilding/

BODYBUILDING GREAT RON COLEMAN

         SIX PACK RAGE WARRIOR
                   RON COLEMAN

MI40 – Ben Pakulski Honest Review!

            [
article from dreambodysixpack]
Ben Pakulsk is new to the world of fitness products and I’ll admit that until his first,M140 was recommended on Vince Delmonte’s website I’d never heard of him. If you haven’t either then all you really need to know is that he’s a professional bodybuilder hoping to win the 2012 Mr Olympia and his website states you can, “Discover how you can immediately double your muscle gains, remodel any ‘weak’ body part, smash every plateau, all while revealing abs at the same time”.

Sound like why we’re here so I downloaded the MI40 ebooks and videos and got stuck in. The basic product consists of…

MASS Intelligence Training Manual

MASS Consumption Nutrition Manual

MASS Instruction Workout Videos

Mass Proportions Exercise Execution Guide

MASS Prescription Printable Workout Sheets

MASS Pursuit Calendar

MASS Supplement Stack Protocol

Size Secrets Audio Interrogation

I started with the main MI40 ebook, called MASS Intelligence Training Manual, which proves that at just 33 pages a book doesn't need to be long to be good. The first half of it is all about what a lot of people do wrong when they train, of which I was guilty of at least one, while the second half quickly and simply explains what to do about it.

The first thing Ben reveals is what the 40 in MI40 is all about:

40 days

40-seconds sets

40-second rest periods

40 exercises

Followed by the 4 variables that are to become the focus of every rep of every exercise:

Time Under Tension

Neurological Overload Sets (NOS)

Optimizing Range Of Motion

Increasing Muscular Torque

Ben then does an excellent job of explaining not only what all of this means but why this is the case, by which point I’ve already learned a lot and more than got my money’s worth.

MASS Consumption Training Manual – As you’ve probably heard before, and as I’ve often said on this site, your diet is just as if not more important than your workout. This is nicely demonstrated by the MI40 nutrition ebook having a lot more pages than the main manual.

“No gimmicks. No fads.” I couldn’t have said it better myself.

We are than introduced to the three-phase nutrition (3-PN) system, which is intended to simplify building muscle and losing fat.

Phase 1 is aimed at getting the most out of your hard work by consuming the right nutrients during training sessions.

Phase 2 is focussed on pre- and post-workout (1-3 hours) nutrition.

Phase 3, as you might have already guessed, is the rest of the time that isn’t based around your workout.

This is followed by an explanation of how growth hormone, cortisol, cortisol blockers, serotonin, and testosterone all play a part in training and how they will be manipulated to our advantage.

Now this is where things get a little complicated. In order that we get the most from the MI40 workouts we have to calculate what we’re going to consume during the 3 phases, based on things like body weight, body fat, body type. This wasn’t easy. For me at least. But it only has to be done once and I eventually got my 3-PN dealt with and moved on to meal schedules and what proportion of protein, carbohydrates and fats I would be having. This I’ve done many times before, but even so it was nicely laid out and simply explained.

The next MI40 lessons are on sources of carbohydrates, sources of proteins, and sources of fats, which although I’ve done previously did contain a few new things of information I didn’t already know.

Although the 3-PN system felt like a lot of work, it was precisely because of this that the ebook was definitely worth the read. Personally it was the MASS Instruction Workout Videos that I was most looking forward to, and that’s what I looked at next.

MASS Instruction Workout Videos – The MI40 videos are split into separate body parts: Back, Biceps, Chest, Deltoids, Hamstrings, Legs, Triceps, and Abs, and are several hours long in total. Ben demonstrates the MI40 technique by coaching male and female professional fitness models and even a guest appearance from pro bodybuilder and professional wrestler Rob Terry.

As someone who is a bit of an exercise and technique junkie this was my favourite part of the whole product. If I learn one thing from anything I read or watch I consider it worthwhile, but I was getting so much I gave up making notes early on because I knew I’d have to watch all the videos several times to get all the information. Definitely 10 out of 10 and worth the money just for this.

MASS Proportions Exercise Execution Guide

As if the videos weren’t enough, MI40 also comes with an exercise guide ebook with notes on correct technique for every exercise in the entire workout. Printable so you can take them to the gym, which is useful if you’re new to weight training.

MASS Prescription Printable Workout Sheets

The workout sheets are also printable and show the reps, sets and order of exercises, along with a few extra tips.

MASS Pursuit Calendar

As the name suggests, MI40 comes with a calendar showing exactly which workout you will be doing on which day. This might seem a bit unnecessary at first, but not only will it help you keep track of what you’re doing, it’s also a good motivational tool. Put this on the door of your refrigerator and skipping your workout for a cold beer becomes that little bit harder.

MASS Supplement Stack Protocol

If you like your supplements, then this is for you. Detailing pre- and post-workout stacks, how to alkalinise your body, and a list of the bare essentials Ben recommends. Personally I’m not a big fan of supplements but that’s not to say there’s anything wrong with them, so if you are you’ll love this.

So What’s The Verdict?

Overall I really like MI40 and learnt a lot. The ebooks are nice and short and contain everything you need to know about the thinking behind the workout without any padding, which makes a nice change. As I’ve already said, my favourite part is the workout videos. Unlike many bodybuilders Ben Pakulski is articulate and does an excellent job of explaining exactly why we’re doing what we’re doing.

I tried the MI40 workout myself for 40 days but I was a big fan after just the first week. By training this way the weights you lift are lighter, meaning a lot less stress on the joints, but the results are just as good if not better than what I’d had before. This will be a regular part of my training regime from now on.

To Find Out More Or Purchase

Ben Pakulski’s MI40 Click Here Now!

Anabolic Steroids and Bodybuilding.

By Emma Birchley, Sky News Correspondent

The pressure to look like sculpted sportsmen and movie stars is being blamed for why teenage boys are taking anabolic steroids and dubious boydbuilding supplements despite the risk to their health.

Using such steroids is not illegal in the UK, but selling them is.

They are easy to find online, with overseas pharmacies shipping the class C drugs to customers in Britain.

A recent study by experts at King's College London and John Moores University in Liverpool has found that 23 out of 24 bodybuilding supplements being sold alongside legitimate products in the UK contained such substances.

Drug researcher Dr Andrew Kicman said: "The people who manufacture the supplements deliberately put obscure names to get around legal issues in the supplying of such compounds.

"An experienced bodybuilder will be able to look these things up and find out what they are taking, but there will be young men who are naive. They are taking potent anabolic steroids that could have adverse effects."

The in-depth analysis revealed that the actual content of supplements did not match the listed ingredients. In many


cases, the compounds detected were either a different anabolic steroid or a mixture of two or more compounds.

Ricardo James-Pittau, 19, works out at the gym six times a week - not just to build his strength, but also to look good.

He knows people who take anabolic steroids, but would not                                                                         even consider it himself.            

"You can train for longer but, at the end of the day, it's going to do nothing but mess your body up," he said.

Matthew Dear's parents are raising awareness

"There's a lot of pressure. It's all over TV. You see people with great physiques, like celebrities, and they want to look like that but you can take the shortcuts or you can do it properly and you feel the benefit if you do it properly. It just takes a bit longer."

The parents of Mathew Dear are convinced anabolic steroids are to blame for his death.

He was secretly taking pills to boost his strength. But weeks before applying to be a marine he fell ill and died, aged 17. Methandienone abuse was cited as a factor on his death certificate.

Now Tina and Chris Dear, from Southend, in Essex, have set up a foundation in their son's name to educate others about the risks.

Mrs Dear said: "I think the problem with a lot of these youngsters is they don't think they are drugs, they think they are some kind of supplement and they are not. They are a class C drug and they haven't got a clue what's in them, where they are coming from, what goes in them."

She believes the desire to emulate buff-bodied sportsmen, models and celebrities is major factor.

"Society is very aware of girls wanting to be like models, wanting to be stick thin and taking diet pills but we are not aware of the pressures put on young men to be like their role models, look a certain way, to have a certain image.

"They have got to have the six pack and the rippling muscles."

Is McDonald's 'Unfit For Human Consumption'?

Is McDonald's 'Unfit For Human Consumption'? Chef Jamie Oliver Provides Evidence, Forces Fast Food Chain To Change Unhealthy Recipe
By Armando Tinoco, Aug 06, 2013 02:12 PM EDT Article from the Latin Time's.

Jamie Oliver has won the revolution he started against McDonald's and has proven their burgers are "unfit for human consumption." The fast food will make changes to its recipe and drop "the pink slime process" according to Political Blind Spot.

“Basically, we’re taking a product that would be sold in the cheapest way for dogs, and after this process, is being given to human beings,” is what Oliver has repeatedly said over the years with his so-called "food revolution" and the ammonium hydroxide and used in the filling of the burger.




 Ammonium hydroxide is harmful to humans and can also be found in tobacco to enhance the flavor. After Oliver showed a group of kids how Chicken McNuggets are really made out of the left over parts of the chicken, McDonald's released a statement that assured the public their product was made with "100% USDA Grade A Chicken."

The statement also said, "A fractional amount of a legal preservative and a miniscule drop of an additive in vegetable oil is added to simply prevent foaming on the surface that naturally occurs in cooking. It’s that simple. Customers can be reassured that these are common and fully-approved ingredients that are completely safe and have been used for decades."

As for the discontinuation of the lean beef trimmings, this is what they said: "For a number of years prior to 2011, to assist with supply, McDonald’s USA used some lean beef trimmings treated with ammonia in our burgers. We were among other food retailers who used this safe product. At the beginning of 2011, we made a decision to stop using this ingredient. It has been out of the McDonald’s USA supply chain since August of 2011. We wanted to be consistent with our global beef supply chain and we’re always evolving our practices."

THE A,B,C OF VITAMINS!

THE A,B,C OF VITAMINS
Vitamins fall into two main categories: the fat soluble (A, D, E and K) and the water soluble (B and C). The fat soluble vitamins are absorbed into the bloodstream and stored in the liver. They are not required to be replenished on a daily basis. However, those that are water soluble do need to be topped up regularly as the body cannot store them.

Each vitamin serves a vital function within the body and the following table outlines what each one does and gives examples of the foods it is found in. The table also provides information on the recommended daily allowance (RDA) or the guidelines for adequate intake (AI) for an average adult (AI values are marked with *).

Vitamin Adult RDA / AI* Food Sources Functions
Biotin 30* μg/d Liver and smaller amounts in fruits and meats Essential in the breakdown of carbohydrates, lipids, and proteins in the body.
Choline 550* mg/d (males), 425* mg/d (females) Milk, liver, eggs and peanuts Assists in prevention of heart disease.

Folate (Also known as: Folic acid, Folacin, Pteroylpolyglutamates 400 μg/d Enriched cereal grains, dark leafy vegetables, enriched and whole-grain breads and bread products, fortified, ready-to-eat cereals Coenzyme in the metabolism of nucleic and amino acids; prevents megaloblastic anemia; reduces risk of spina bifida in developing babies.
Vitamin B3 (Also known as: Niacin) 16 mg/d (males), 14 mg/d (females) Meat, fish, poultry, enriched and wholegrain breads and bread products, fortified ready-to-eat cereals Coenzyme or cosubstrate in many biological reduction and oxidation reactions — thus required for energy metabolism
Pantothenic Acid 5* mg/d Chicken, beef, potatoes, oats, cereals, tomato products, liver, kidney, yeast, egg yolk, broccoli, wholegrains Coenzyme in fatty acid metabolism. Assists with metabolism of protein, carbohydrate and fat and helps maintain healthy skin, hair and immune system.
Vitamin B2 (Also known as: Riboflavin) 1.3 mg/d (males), 1.1 mg/d (females) Organ meats, milk, bread products and fortified cereals Coenzyme in numerous redox reactions. Releases energy from carbohydrates and helps maintain healthy skin, hair and nervous system.
Vitamin B1 (Also known as: Thiamin, Aneurin) 1.2 mg/d (males), 1.1 mg/d (females) Enriched, fortified, or whole-grain products; bread and bread products, mixed foods whose main ingredient is grain, and ready-to-eat cereals Coenzyme in the metabolism of carbohydrates and branched chain amino acids. Releases energy from carbohydrates and helps maintain healthy digestive and nervous systems.
Vitamin A 900 μg/d (males), 700 μg/d (females) Liver, dairy products, fish, darkly colored fruits and leafy vegetables Required for normal vision, gene expression, reproduction, embryonic development, immune function healthy skin and linings of the nose, throat and digestive tract.
Vitamin B6 (Also known as: Pyridoxine) 1.3 to 1.7 mg/d (males), 1.3 to 1.5 mg/d (females) Fortified cereals, organ meats, fortified soy-based meat substitutes Coenzyme in the metabolism of amino acids, glycogen and fat. Promotes red blood cell manufacture and maintains healthy immune system.
Vitamin B12 (Also known as: Cobalamin) 2.4 μg/d Fortified cereals, meat, fish, poultry Coenzyme in nucleic acid metabolism; prevents megaloblastic anemia. Assists red blood cell formation and energy metabolism.
Vitamin C (Also known as: Ascorbic acid, Dehydroascorbic acid) 90 mg/d (males), 75 mg/d (females) Tomatoes, tomato juice, potatoes, brussel sprouts, cauliflower, broccoli, strawberries, cabbage and spinach, citrus fruits Cofactor for reactions requiring reduced copper or iron metalloenzyme and as a protective antioxidant. Maintains healthy bones, teeth, gums, connective tissue, blood vessels. Assists immune function and iron absorption.
Vitamin D (Also known as: Calciferol) 5* to 15* μg/d Fish liver oils, flesh of fatty fish, fortified eggs from hens that have been fed vitamin D, fortified milk products and fortified cereals. Also provided by sunlight. Maintain serum calcium and phosphorus concentrations. Builds strong bones.
Vitamin E 15 mg/d Vegetable oils, unprocessed cereal grains, nuts, fruits, vegetables, meats A metabolic function has not yet been identified. Vitamin E’s major function appears to be as a nonspecific chainbreaking antioxidant.
Vitamin K 120* μg/d (males), 90* μg/d (females) Green vegetables (collards, spinach, salad greens, broccoli), brussel sprouts, cabbage, plant oils and margarine Coenzyme during the synthesis of many proteins involved in blood clotting and bone metabolism
Sources: National Academy of Sciences. Institute of Medicine. Food and Nutrition Board / USDA

Using plan:one makes sure that you get the vitamins you need to achieve the fastest results from your training program.

10 Amazing Abs:6 Packs On The Planet!

10 Amazing Abs: Some Of The Best Shredded 6 Packs On The Planet!An amazing ab-popping collection of some of the most phenomenal six packs and physiques in the natural physique realm.

http://www.muscleandstrength.com

Amazing Six Pack #1 - Ulisses Williams, Jr.

• Height: 5'10"
• Weight: 185 lbs
• Claim to Fame: Celebrity trainer and fitness model.

Ulisses Williams Jr. on Training:

Ulisses Williams Jr. hits the gym 5 days out of 7, with the goal of looking as aesthetic as possible. About one month prior to competing, Ulisses will move to a stricter diet and add in cardio to improve his conditioning. He tries to maintain a balanced diet, eating a wide variety of foods. Ulisses Williams Jr. also believes in the use of calisthenic exercise for better overal conditioning.

Amazing Six Pack #2 - Greg Plitt

• Height: 6'1"
• Weight: 195 lbs
• Claim to Fame: The top fitness model in America.

• Greg Plitt on Training:

  Gregg Plitt is an early morning trainer, preferring to workout before the responsibilities of the day get in the way. He likes to train with someone as dedicated as he is, feeding off his partner's drive and energy. Gregg's training split is:
ChestBack
• Arms
• Shoulders
• Legs

  Amazing Six Pack #3 - Max Philisaire

  

  • Height: 6'1"
  • Weight: 190 lbs
  • Claim to Fame: Top Hollywood health and fitness lifestyle coach.

  On Max Philisaire:

  Max Philisaire believes that training and diet are as simple as making a goal and following through without making excuses. Regardless of the specific goal, he zeroes in and won't be derailed. Max is considered a top Hollywood trainer, and is known for producing results.
  
  
  
  
  

  Amazing Six Pack #4 - Ben Booker

  • Height: 6'0"
  • Weight: 187 lbs
  • Claim to Fame: Top fitness model.

  Ben Booker on Training:

  When it comes to abs training, Ben Booker believes you must utilize major compound lifts to build size. High volume ab work by itself isn't the best building                                                                                         ripped six pack.
  
  
  

  Amazing Six Pack #5 - Obi Obadike

  • Height: 6'2"
  • Weight: 190 lbs
  • Claim to Fame: Voted the most ripped fitness model in the world.

  Obi Obadike on Training:

  "My training philosophy is all about super-setting between two to three different body-parts. There is no off season for me and I train the same all year round. I super-set about 4 to 5 times a week while weight-training and perform three to four cardio days a week." - Obi Obadike
  

  Amazing Six Pack #6 - Nick Paniagua

  • Height: 5'8"
  • Weight: 165 lbs
  • Claim to Fame: Has appeared in numerous print magazines.

  Nick Paniagua on Training:

  "I was definitely overtraining when I first started to get serious. I thought that the more and longer I worked out would give me muscles and make me bigger, when in fact recovery is what I needed more of. I started to progress when I cut down my time spent in the gym allowing a day off here and there. Since my metabolism is so high I also wasn't eating enough so I revamped my diet really looking at it and added quite a few morecarbs, protein, fats and overall cals." - Nick Paniagua
  

  Amazing Six Pack #7 - Matus Valent

  • Height: 6'3"
  • Weight: 200 lbs
  • Claim to Fame: Beach volleyball champion and fitness model.

  Matus Valent on Training:

  "I have been training almost the same way the past 3-4 years, I don’t really like to change my routine. I train 5x a week, leaving the weekend for rest, which my body really needs after a long 5 days of heavy lifting. I usually train 2 body parts a day plus my abs. Monday I have chest and biceps, on Tuesday I train legs, Wednesday is back and triceps, on Thursday I train chest and biceps again and on Friday it’s my shoulders and calves day. That’s my training split and since it’s working pretty well for me I think I would stick with it for a while." - Matus Valent
  

  Amazing Six Pack #8 - Kelechi Opara

  • Height: 5'9"
  • Weight: 176 lbs
  • Claim to Fame: Optimum Nutrition sponsored fitness model.

  Kelechi Opara on Training:

  "My 5 favorite muscle building exercises are pull ups and its multiple variations, front squats, deadlifts and it variations, standing overhead barbell presses, walking lunges and incline dumbbell presses. These exercises not only build overall muscularity fast but they let you get away from doing cardio because of how taxing these movements are, especially when done in conjunction with minimal rest in between. In addition, because of the nature of the movements you don't need to perform ab work to the degree you see all over gyms across the country." - Kelechi Opara
  

  Amazing Six Pack #9 - Micah LaCerte

  • Height: 6'0"
  • Weight: 198 lbs
  • Claim to Fame: Transformation specialist and Calvin Klein model.

  Micah LaCerte on Training:

  "I train very different from week to week. I love mixing it up and a huge believer in muscle confusion. I train with weights max 5 days per week, and split my body parts up. When I am bulking I do very little cardio. When I diet I stick with about 3000-3500 and add sprint intervals and stadium stairs 3-5 days per week for 30 minutes a time. I want to be an athlete not just look like one. So I work on speed, agility, jumping and play sports when I have the time. I have a 38-40 inch vertical and run around a 4.5 – 40 meter dash on a good day." - Micah LaCerte
  

  Amazing Six Pack #10 - Victor Egonu

  • Height: 5'8"
  • Weight: 180 lbs
  • Claim to Fame: IFPA pro natural bodybuilder.

  Victor Egonu on Training:

  "I believe in alternating between bodyweight and weighted abs which in turn helps out with my other heavy lifts." - Victor Egonu
  ab exercises in both the off-season and the contest season. So one workout will be weighted, the next using just bodyweight, etc. The only real difference between my off-season and my contest season ab training is that in the off-season I train them only 2-3 times weekly and usually only do about 2-3 exercises. Also I will use more weight in the off-season so as to strengthen my abs which in turn helps out with my other heavy lifts 
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