100 days to a 6 pack
Movement Prep
WGS/handwalk/scorpion/hip crossover/sumo squat
KB Swing 3×10
Strength
StopSquat 60%x3, 65%x3,68%x3,72%x3
- 22×1 Tempo = 2 seconds down and stay extremely tight at bottom of squat for 2 seconds then drive to extension. Take big breath and repeat x2
- Squeeze shoulder blades together making sure elbows are under bar, big chest , lock midline TIGHT.
- When driving to extension squeeze glutes and extend violently
MetCon
5 HSPU or nipples to floor Pushups
24 Lunges ( BW or weighted )
x5 AFAHP for time
3×8 KTE
3X8 Hip Extension
Diego De-Lan winner of the 100 days to a 6 pack
I asked Diego a few questions about his phenomenal physique…
How challenging was 100 days to 6 pack?For me the jump to eating Paleo wasn’t a far, far stretch since I ate well to begin with. I just had to cut out the bread and pasta which is hard when you grow up in an Italian household. I didn’t dine with my folks as much since they eat pasta about 4 times a week. And my usual lunches were sandwiches or wraps with whole wheat bread/wrap so I just had to cut that part out. Also no pancakes or waffles which was a Sunday morning breakfast staple for Lauren and me. I also didn’t eat out as much. We made the majority of our meals so I knew what I was eating.
Have your friends/family noticed and what have they said?
They notice that I’ve gotten skinnier and some worry about me. “you better eat, boy. You’re wasting away.” Then again, they haven’t seen me in beach attire either. Others think it’s really good that I’m doing it and admire the dedication. My friends at work think I’m nuts.
How important is support when attempting to achieve your desired look?
It’s important that people understand my lifestyle choice. Lauren and I have always wanted to eat this way to some degree and it’s been helpful to have someone who you live with that eats the same foods. It would be way to hard if those closest to me didn’t understand or comply with this way of eating. Power in numbers, right?
I definitely perform better when I’m eating this way. Though my mind may not be, my body is always feeling right to work out. I’m hardly bloated and sluggish. I want to say that I recoup better but I really don’t remember how recovery was before I started.
You have to be able to say “no.” There’s ALWAYS temptation. In the kitchen at work there’s cake or the cookie aisle at the grocery store, etc. But it’s mind over matter. Have a carrot instead. It sometimes caused friction between me and Lauren when she craved something and I didn’t. Also the preparation is crazy. I hit Trader Joe’s up like three times a week. And each night I spend about half an hour to an hour prepping food for the next day(s).
I tell you what, I eat so many eggs I contemplated buying my own chickens and hens. Breakfast is usually 3 eggs (hard-boiled or scrambled) and a pepper or an apple. Lunch is a lean meat, small salad, some green veggie on the side and half an avocado. Snack is more lean meat, more veggies and nuts. Dinner is fish or turkey meat or chicken (sometimes red meat) and more greens; asparagus, broccoli, spinach, etc. and more nuts or almond butter. the more I got into the challenge, the less fruit I ate as well. Aside from an apple or blueberries when they were in season, I stayed away from melons and bananas. I also drink a lot of water.
nice work my man…. congrats. how amazing is it to look back on that picture from when you started and you thought you were in pretty good shape?
Yowsa! Mm Mm Mm…You look GOOD man!
Dude, congrats u look great and 10 yr younger. Keep it up
Awesome work, even the afro looks healthier!
wow diego! that is amazing!
2 questions.
1) do you ever cheat?
2) do you weigh/portion your food?
Nice bro..INSANE!
Thanks everyone, you guys totally inspire me. It’s infectious.
Bri, totally thought I was in good shape back then.
Brenda, honestly I rarely cheated. And if I did it was a really small portion. I did crush like six huge cupcakes at KG’s wedding though. And yes, I weighed my proteins and counted my fats.
6:17 on today’s WOD. 36lb KBs.