My Sample Meal Prep

Ok so I received the question of what is a sample meal I would eat for leaning down and getting great abs. We all know diet is the key to having amazing abs and in losing weight. My last blog talked about this. This is one meal during a 30 day prep for me...3 scoops of brown rice, a piece of lean steak, 1 tilapia, and 2 handfuls of veggies. In making my brown rice I use 5 cups rice, 7 cups water...a cap of olive oil, cayenne pepper, and garlic powder. Cook rice on medium for 20 minutes then low heat till water is gone...let sit for 5 minutes and serve. Should make about 15- 16 meals with 2 1/2 scoops of rice. Rice comes out perfect! Works with any type rice too. The proteins I lightly season with lemon pepper, lemon juice, garlic powder, black pepper, cayenne pepper and let marinade in fridge for 8-10 hours. The Veggies I just roast in oven with lemon juice and black pepper. Alot of competitors measure out their foods but I'm too lazy for that so I just fit everything into a meal sized tuperware and if I can close it then I'm good. I usually prep out 15-16 meals eating every 3-4 hours....I snack on 2 to 1 handful of mixed nuts and cranberries( love those)...seems to do the trick. Proteins of course are cooked on my George Foreman grill!! Glad I got it!!! Here's a sample Meal picture:

Anyways try it and see...remember being is a LIFESTYLE and not a FAD!!!

The Black Spiderman

How Do I get Abs LIKE YOU?

This is a question I get at least 4 to 8 times a week. How do I get abs like yours? First and foremost abs are made in the KITCHEN!!! Now with that being said you can do all the ab exercises you want but you're never going to get the results you want without a cleaner diet. It took me until my 11th physique competition to understand this. I mean don't get me wrong I've always had pretty good definitions when it comes to my abs because I work them every time I'm in the gym. Along with intense cardio from BJJ/MMA training. However I never had striations till my diet cleaned up. After my 11th show in which I placed 8th at a national show I couldn't understand how I wasn't getting the deep striations like some of the other competitors and I really didn't want to starve myself to get those results. Finally I decided I was going to try and clean up my diet. I stopped drinking fruit juices, eating cheese, bread, pasta, chinese foods etc. and started what I like to call the tupperware diet. I started portioning out my meals into a meal sized tupperware and started eating every 3-4 hours.... with nuts and dried fruits for snacks if I needed it. I didn't do abs for over a month leading up to my next show. I started eating brown rice instead of white and ate more ground turkey, chicken, lean meat, fish, and VEGGIES! I stopped using salt and soy sauce and turned over to Garlic powder, Garlic salt(Light), lemon pepper (For everything), and lemon juice for seasoning. After a month of this my abs were popping!! I had a smaller waist...with STRIATIONS!!! YES my obliques for the first time started showing! So all this time this was all I had to do...Clean up my diet to get abs?? It sounds simple but it is hardwork! It takes discipline and planning to create those magnificent ripples. But if I can do it anyone can! So if you want abs clean up your diet and I guarentee good results...just try it and see. :)


The Black Spiderman


      Non Diet                                                                             1 month Clean diet