Ken has always been blessed with a very fast metabolism and fantastic genetics so the muscle gains came easier than they
might for an average person. He found that to get in to his best shape he would drastically cut back carbohydrates.
Let's take a closer look at a contest prep level diet plan aproximately 8 weeks out from a show.
Meal 1 - 12 egg whites
Meal 2 - protein shake
Meal 3 - 12 ounces chicken breast with green salad
Meal 4 - 12 ounces chicken breast or 2 cans of tuna
Meal 5 - 12 ounces chicken breast with green salad
Flex is commonly known for not training very hard but this is a huge myth. Flex has the strength to keep up with the
best of the best and truly pushed to the limit with each workout. It was his cheat meals that set him back actually.
Let's take a closer look at Flex's arm program to show of his best assets!
Biceps 1 - Barbell Curls (5 sets, 9-10 reps)
Biceps 2 - Dumbbell Preachers (5 sets, 10-12 reps)
Biceps 3 - Concentration Curls (3 sets, 10-12 reps)
Triceps 1 - Push-Downs (5 sets, 8-10 reps)
Triceps 2 - Rope Extensions (5 sets, 10-12 reps)
Triceps 3 - Skull Crushers (3 sets, 10-12 reps)