TyOrchard’s BodyBlog

Hey everyone!!!! Welcome back into my life. It has been a long time since i last got on this site or even routinely hit the gym. For about the past 2 months I have been hitting the gym about once a week and have been absolutley terrible on my diet. Over the weekend I was asked to show my abs and did, however, I felt the on-lookers were kinda disappointed. That’s all it TOOK!!!! I have got my motivation back and i am ready to bust my ass and get my body back….and even more!!!!

 I will post some progress pics in the next couple weeks for those who care!!!

Ok, so recently I have been having a lot of people ask me what kind of ab workout I do so i figured this would be the best way to get it out there to everyone.   

 My ab workout is a mini circuit that consists of a 4 exercises 

I only work my abs out 3x a week… your abs are just like any other muscle…they need rest too!!!! 

1. Decline crunch -20-30 reps 

2. Oblique crunches or cable/DB side bends (12-15 reps) 

3. Cable crunch (10-12 reps) 

4. Lying leg raises or reverse crunch (12-15 reps) 

-I do each of these workouts one after the other with no rest. After I complete all 4 of the exercises I take about a 60-90 second rest then start it over again… I normally do the circuit 2 or 3 times.   

The reps for all of these workouts are low because I make sure to go slow and focus on isolating my abs or obliques. I feel 20 crunches done the right way are more effective than 50 crunches done wrong. 

I know this workout doesn’t sound like anything special but I have found some success with it. It gives me a great burn and has really helped my abs develop over the last 2-3 months. 

The most important part to any ab workout and getting results out of any ab workout is DIET!!!! If you are not eating clean your abs are going to stay hidden behind layers of fat. You must eat healthy and do cardio in order to make any strides towards a six pack. 

ask anyone on this site that has great abs and there is no doubt they will tell you that diet is the most important factor in obtaining or maintaining great abs!!!! 

If anyone has any questions about my workout, diet, etc… Do not hesitate to ask. I have learned so much from this site and from everyone on bodyspace… I can only hope to help others out the way I have been helped! 

OK, well it is time  I order some more protein… I normally just order my usual optimum nutrition 100% whey… But i think i am going to try something different… I want to order a tub of whey protein, casein protein, and possibly a weight gainer. (i have plenty of green mag and white flood so no need for a creatine or preworkout supp.)

The Whey protein i have tried in the past are:

1. GNC Whey Protein

2. Ultimate Nutrtion Whey Supreme

3. Dymatize Elite Whey

4. Optimum Nutrition 100% Whey

I have never tried casein protein or a weight gainer…

So basically what do you recommend I buy???? What would you advise me to stay away from?????

 OPEN to suggestion people!!! LET ME HEAR IT!!!!

Well Since my Two Quarter pounder, large fry, and milkshake lunch a couple weeks ago…I have been pretty spot on with healthy eating. I have been managing to have 5 healthy meals a day. Here is a general overview of my typical meals:

Breakfast - Two slices of wheat bread, One covered in 1/2 cup of low fat cottage cheese. The other slice covered in about 2 tbsp of peanut butter. Glass of orange juice…or sometimes a protein shake.

Lunch -A tuna wrap (one wheat tortilla, 2 oz can of tuna, slice of amercian cheese), 1 1/2 cups of a vegetable (corn, green beans or broccoli), 1/2 cup of vannila yogurt with about a half dozen mixed berries tossed in, 10 saltine crackers with roughly 2 1/2 tbsp of peanut butter.

Pre-workout - Protein drink, light snack such as an apple or banana or peanut butter sandwhich or granola bar

Post-workout - Protein drink, 3-4 skinless boneless chicken tenderloins, 2 cups of white rice or Pasta, 1 1/2 cups of a vegetable (corn, Broccoli, green beans) or a Baked potato.

bed time - Protein drink & some kind of snack such as - 1 cup of oatmeal or 1 cup of cottage cheese or a bowl of cheerios or peanut butter sandwhich.

 I know my eating habits may seem boring but this is just a typical day…i mix it up everyday to keep from going crazy but i manage to eat high protein, moderate carbs and low fat every day. If anyone has any advice or questions feel free to hit me up.  

Oh what a terrible life choice…. i went with the quarter pounder value meal and a Shamrock shake from McDonalds for lunch today and I am regretting it. I was set on a oven roasted chicken breast sub from Subway but I got sucked in by McDonalds and now i feel sooo bloated and crappy! Damn it!

Well after hitting up the Arnold Classic, motivation was at an all time high!!! I couldn’t wait to get into the gym today and bust my butt and really stick to my diet. Until i woke up with the flu. Talk about a huge set back and blow to the motivation. I have done nothing but lay in bed all day while managing to eat a yogurt, some crackers and a couple pieces of toast. Not exactly the kind of dieting i had in mind. lol. Well tomorrow is another day and lets hope its a day without having the flu.

Well another 5 weeks has passed and its time to develop another workout. For the past 15 weeks i have been doing workouts in 5 week intervals. For the first 4 weeks of the workout I do your traditional pyramid training (ex. 3 sets, reps of 12-10-8) while increasing weight each set even if it is just 2.5lbs. Then for the 5th week I switch to a reverse pyramid (ex. 3 sets, reps 8-10-12). I have never done this kind of training style or atleast stuck with a certain training program so strictly. I have made some decent gains and figure to give this style of training at least 5-10 more weeks. Anyone have any suggestions or tips… always up for learning more.

I have finally posted new progress pics. It may not be the amount of progess I was hoping to have since my last post in June, but I believe i haven’t taken any strides backwards so that is encouraging. Plus I know transformation takes time.

Ok, so after 3 different Family Chirstmas parties attended I now have 3 containers of cookies, a pumpkin pie, and a fruit cake. As much as i want to stick to my diet and avoid the fatty foods I can safely assume that it will all be consumed in due time. However, in order to make myself feel better i plan on throwing in some extra cardio over the next couple weeks. The Holidays make it so damn tough. Happy Holidays everyone and good luck with the diets.

After two weeks of taking Purple wrath and green mag i must admit that i am impressed. I have experienced a nice increase in strength all around. And to top it off, both of them taste great. I am looking into getting some white flood to really maximize those workout pumps. Hats off to controlled labs!