My 3 month ab transformation 
How to get a “flat stomach” or “six pack” is my far the most popular question I am asked from the hundreds of e-mails I recieve each week.
Because I am now about to return to training after a car accident enforced me to have a 6 month lay off I thought this would be a great opportunity for me to show everyone the diet and training I wil follow to get back my once great abs and so I will keep a week by week diary of my progress which will include all meals consumed each day and a breakdown of all my workouts.
Although I always recommend that you enrol on my online personal program because the number of calories consumed and intensity of workouts has to tailored to the individual I still believe that by sharing this abs diet and training routine with you, you will come to appreciate that you don’t have to be superhuman to get a fantastic flat stomach and that with some small alterations to what I do you too will be able to have the six pack definition that you want.
The truth is that we all have abs it is just that most people have theirs hidden by a layer of fat. However, if you consume less calories than your body needs and exercise the abdominal muscles you cannot fail to get abs and that is a scientific fact the only variable is the time it takes the individual.
I am also pleased to announce that my beautiful oldest daughter Natalie has also decided to take up the “flat stomach” or “six pack” challenge and so we will both be recording our diet and exercise plans and will also post regular photos of our progress so please keep coming back to see how we are getting on.
See our progress below
How I look on the 3-5-2012
How Natalie looks on the 3-5-2012 
My body measurements on the 3-5-2012
Body fat percentage – 17.9% (Percentage needed for six pack 10% or lower)
Weight – 69.5 Kilos (10st 121b)
biceps relaxed 12 inch
biceps tensed 13 3/4 inch
chest 39 1/2 inch
waist 33 inch
thigh 20 1/2 inch
calf 13 3/4 inch
Natalie’s body measurements on the 3-5-2012
Body fat percentage – 19.9 (percentage needed for six pack 15% or lower)
Weight – 44.9 Kilos (7st 71b)
biceps relaxed 9 inch
biceps tensed 10 inch
chest 32 inch
waist 30 inch
hips 33 inch
thigh 19 inch
calf 12 inch
My typical daily diet for week one
Breakfast – No added sugar muesli with milk
Lunch – Protein shake and banana
Evening meal – 4 egg omelette with salad
Supper – protein shake and nutri grain bar
Natalie’s typical daily diet for week one
Breakfast – ready brek with honey
Lunch – protein shake & banana
Evening meal – A quorn fillet with jacket potato and salad
Supper- Greek natural yoghurt
Training
Workout(A) twice per week
Warm up 15 minutes on stationary bike and dynamic stretching.
Circuit Training 10 reps of 10 exercises without rest = one circuit then rest for 30 seconds and repeat for three circuits in all – Free squats, standard press up, pull up, crunch, triceps pres up, squat thrust, chin up, sit up, jumping jacks, incline press up.
Abs exercises 3 circuits with all exercises done using a medicine ball and for 10 reps. sit up with feet flat on floor, Roman chair sit up, v sit ups, leg raises with medicine ball held by feet, boxing abs tensions (Tense stomach while partner hits abs with medicine ball)
Interval training
Stationary bike – 1 minute flat out then slow for 30 seconds then repeat for 5 circuits.
Rowing machine – 45 seconds flat out then slow for 30 seconds then repeat for 5 circuits.
Tread mill – 30 seconds flat out then slow for 30 seconds then repeat for 5 circuits.
Stretching
Finish workout with 20 minutes of passive stretching for whole body.
Workout(B) twice per week
Warm up 15 minutes on stationary bike and dynamic stretching.
Boxing Training
3×3 minute rounds of shadow boxing
3×3 minute rounds on heavy bag
3×3 minute rounds on pads
Abs exercises 3 circuits with all exercises done using a medicine ball and for 10 reps. sit up with feet flat on floor, Roman chair sit up, v sit ups, leg raises with medicine ball held by feet, boxing abs tensions (Tense stomach while partner hits abs with medicine ball)
Stretching
Finish workout with 20 minutes of passive stretching for whole body.
How I look on the 16-5-2012 Some improvment in only 2 weeks but still plenty of work to do
Diet update Because our bodies have now adapted to the diet and our metabolisms have slowed down both Natalie and I will now cut our evening snack.
How Natalie looks on the 1-6-2012 
How I look on the 1-6-2012 
Training update
Because my body has now adapted to my abs training and are now so strong that I can now do hundreds of reps even when done as circuits, I have now changed my abs training to 3 sets of 10 reps each of the 3 kings of abs exercises which are the dragon flag, the full ab roll out and the full hanging leg raise. To help you I have included tutorials on two of them.
The Dragon flag tutorial
The ab rollout tutorial
How I look on the 13-6-2012 
Diet update Because my body has once again adapted to my diet I have now started having 1 cheat meal each week (A cheat meal is a meal of what ever food and amount you want).This tricks the body into thinking the low calorie diet is over and super charges your metabolism into burning fat again.
2-7-2012
Goal achieved, after 3 months of hard training, dieting and a loss of 8 kilos of fat my abs are back in shape.
For any ladies who want to get in shape have a look at our bodyweight exercises for womenguide. 
Note My overall goal is to build a body like that of my childhood hero Bruce Lee. Now that my abs are back in shape My next goal is to build up my lats to those similar to the awesome wings of Bruce so please come back to see how I get on.
Some myths about abs
Question – Only those with the right genetics can have six pack abs? Answer – Wrong, everyone can have abs but the older, more overweight and less fit you are the longer it takes.
Question – You need fancy gym equipment? Answer – wrong, all the best abs exercises can be done at home with just basic equipment.
Question – The diet needed for a flat stomach is expensive? Answer – wrong, for two reasons, one the best abs diets consist of basic healthy foods such as eggs, natural yogurt, and green vegetables and two you eat less food than you would normally do to ensure the calorie deficit needed.
See the healthy eating plan for a flat stomach
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