90-Day Abs Plan: How to Get Visible Abs in 3 Months

If You Want Abs in 90 Days, Do This – YouTube
https://www.youtube.com/watch?v=5Aqz7k8JO7k

Transcript:
(00:00) this is exactly how I went from this to this in 90 days and I’m 44 so this works for anyone that big 265 of pure fat the chub is there there’s this guy at the gym he was just very built the goal was to get to 207 but I was starting at 231 you’d have to listen to every single thing I say dude I’m going to throw up just looking at this I almost passed out three or four times yesterday in the next 90 days I probably had nine meaningful trips it’s temporary it’s temporary I throw off no water couldn’t drink anything the photo shoot is in 2 days I have struggled with my weight my whole life I
(00:44) don’t have any time in the 90 days to not get it right my brother’s like do you run the numbers is that even healthy for you I’m like I don’t know growing up I was Dr adct so there was kind of this whole like trying to avoid feeling and DRS kind of gave me that outlet and then when I got sober I think think the only other alternative was kind of food I use food to celebrate and I use food to comfort I bloed up to like 265 lbs I lost it allish and then I put it back on then I lost it all I would do that
(01:17) like maybe every 18 months 2 years 3 years it just never was I think who I knew I could become here’s here’s what I’m thinking it’s called project visible apps the reason I’m doing this is because I want to make that more welln that that your health is wealth most people I think sacrifice their health in the pursuit of success because they don’t believe they can do both which I I understand so then what I’m trying to do is go on a journey bring everybody with me and show them in a way that they can also do so so I wanted to do it with the least amount of effort with the journey
(02:06) documented to show people any person that they can do it and then I’m just going to talk through the mental mechanics of it all so let’s go measure the chub is there 231 body fat 157 we’re going to go down I want to say 207 I have a ton of travel like I got snowboard trip snowbike trip Couples Retreat events speaking gigs the Tony Robins thing just in the next 90 days I probably have nine meaningful trips so we’re talking like some serious discipline all right so we’re going to do profile shots I think people that go at a Loman
(03:01) they’re just setting themselves up to fail right out of the gate I’m going to do this myself I don’t want anybody to know I’m going to tell anybody that’s dumb I’m telling the world okay we’re calling our shot because I was so committed to this goal I set the stakes at essentially having to enter in a fitness competition at that time in a speedo no shav chest No Tan no lotion as is Dad bod and all and I really there was Zero part of me wanted to do that when you started the challenge uh what’s the first thing you did yeah the first thing I did was just cut my calories immediately went to the
(03:39) gym immediately cleaned up my nutrition and all I did was just stop snacking stop eating anything that wasn’t part of my nutrition plan I had meal prep I was on about you know 1,800 2,000 calories a day I was going to be in a chloric deficit so I knew if I did that I’d be fine until I [Music] wasn’t do you want me to tell you what happened this morning de Men 2 weeks day 14 massive win week one dropped like 7 lb past week it’s those little decision right it’s the tuna poke bowl at Big White that hey all intents and purposes is a great meal not the whole thing
(04:21) didn’t need to eat all that Rice didn’t need to scratch the edges of the bow make sure I had every cow that’s the problem man the difference between a win and an L is literally 5% 10% think about that it’s not a lot right I can do everything else good 85% of the time make a couple bad decisions throughout the week don’t get a win that’s how serious this game is for the discipline that I would have 80% of the time I definitely didn’t look that way and I think the reality was is just I was always looking for the comfort I was always looking to for the reward oh
(04:55) we’re going to do this and we’re going to go to this Epic Meal we’re going to grab these people we’re going to have this like epic experience at a restaurant or whatever whatever it’s like now I’ve just learned I can still go to these places do these things I just make a different decision about what I put in my plate did you have anyone that was guiding you at the start no Dan decided to do it solo I figured I don’t need anybody guiding me I mean I can do this it’s like burn calories move body got my cardio in how much cardio
(05:21) did you get in there hour an hour yeah well here here’s the issue the numbers are not good dude my number if I’m not at least 2 lb a week I’m and this week maybe a pound so dude I’m restructuring my whole meal plan and I got to do cardio every day next Saturday we got to get back on track dude I I’m like really worried man like I’m really worried even my brother’s like dude did you run the numbers like is that even healthy for you I’m like I don’t know he’s like I said who cares [Music] you are starting to look a little leaner dude I’m so lean that’s what I said I’m getting lean finally I fixed it
(06:09) did the cardio yeah I weighed in this morning and man stopping salt help yes the salt the W the hydration I’m drinking 5 L of water a day called the project visible ass okay cuz somebody said once there’s only 3 million people in the US that have visible Labs but there’s 22 million millionaires so it’s by far way rarer to have visible ABS than to be a millionaire so if you have visible abs and you’re a millionaire you’re the rarest the last weeks I went sideways couldn’t figure it out the weight wasn’t coming off and I’m I’m I’m logging my macros everything I start getting
(06:46) worried cuz I didn’t like if you look at the 90 days and I had to lose 1.7 lbs every week oh cuz this is the big thing if I don’t hit my goal I have to enter a fitness competition as the way I look right away that’s the stage M which br brings us to the intensity so I’m at the gym one day and I see this like massive cut chiseled dude pushing weights I just asked him I was like hey man clearly you work out I’m just curious what is it that you do for a living and he’s like I’m a personal trainer and that was how I met Allan initially not realizing that
(07:17) he was going to be the Catalyst for everything I do in the future I need some help where I’ve been like dialing in everything and I don’t want to blame my age but it’s not like I’m a young cat anymore I’m using a past protocol that works doesn’t seem to be working right now I don’t have any time in the 90 days to not get it right so I got to I got to fix it let’s go man welcome to the studio the number we set is 207 so I’m 231 I got 90 days 630 so the first week was great the next week like lost half a
(07:48) pound I was like okay I’m going to log my food be more diligent I’m going to clean things up the next week I didn’t lose any weight I’m like oh cuz like if you look at the plan like 231 to 207 90 days like I have to lose a pound and a half every week but then last week same thing so that’s where I’m at I started everybody off on a 16-day cleanse and it’s not one of those cleanses in the it’s just gets rid of water water retention and a little bit of bloating and it’s only breakfast lunch and dinner so it’s super easy I don’t care if
(08:17) you’re 105 LBS or 350b you just get everybody to do every single person I’ve ever taken on does it and I don’t care if you’re jacked because what happens is it allows the body to rid yourself of anything that’s bad inside I’ve been doing this for 21 years and I’ve never changed but you’d have to listen to every single thing I say would it be weird if I just took my shirt off and show you what we’re dealing with right now Weir do you understand what I deal with tell me what we’re dealing with here Alan obviously the cut is going to
(08:39) be a little bit different because if you want this you have to sacrifice yeah like you can’t have them both and think you’re going to win all right man let’s get set up when I get uh back to the studio I’ll send the stuff you need and then just get clear out my schedule make it happen right off the bat Allan got me to do 16-day cleanse with a first it was a 48h hour essentially a fast it was it was tomato juice I mean 350 Cals a day for 2 days never fasted in my life it was both the hardest thing i’ done kind of like foodwise uh ever in my life but at the same time incredibly interesting just
(09:19) watching my thoughts and my body and just how much time you get back because you’re not eating so you literally just you think about how much time you spend an hour and a half 2 hours a day eating I got all that time come back so yeah the intensity was crazy I was worried I wasn’t going to have any energy so far so good St one bro I know a few days later I showed up at his gym and he walked me through kind of how he wants me to do the workouts and I never considered something like you know what they call
(09:48) Progressive overload or hypertrophy training it was fascinating that a 60-minute workout done at that level of intensity just got everything done I go to the gym for 2 and 1/2 hours talking to people now that I know what I know it’s hilarious how much time not only did I waste I never got the result because I wasn’t actually doing the activity properly get that ass up as far as you can so push those hips back push push push push pause chest up in the air don’t let that Arc ever happen Okay back up again going keep your chest up nice and high so this Arc stays there p push
(10:30) push push push push stop back up okay put your now push stop right there that way all the tension stays on your shoulders doesn’t go into your triceps at all so what you’re saying I’ve been doing this wrong my whole life I just tweaked what you were doing currently up stop don’t change that at all I like this cuz I believe that our capacity expands at the extremities and this work is pushing me to go like hey how much more can you fit in sure and when it’s like no this has to be this way how’d that go went great probably one of the best meetings I’ve ever had in 45 minutes my challenge right now is
(11:14) my Energy’s like looks delicious looks delicious yeah look so [ __ ] good fuel fuel well at least I get some real food I mean you love salt nope nothing zero he’s like I don’t care how long have you been eating this meal for been on this diet um this would be my third day I’ve trained a lot in my life okay I will tell you this is up there with doing like murf and Crossfit Hill Sprint repeat but it’s every workout yeah like it’s not like oh one time a week we got to do Hill Sprints do some zone 5 it’s like every time I go see him I have to be prepared
(12:04) to go in the massive pain cave like massive like you have to turn off your logical brain and just accept that there’s some suffering that’s about to happen he say simple you lift the same you look the same if you go to the gym and you’re lifting the same as you have been for months don’t be surprised if you look the same it’s it’s interesting though cuz like day one mentally ooh this scary day two better still some Pockets yesterday really good we’ll see what happens today but um yeah there is a mental component
(12:36) to being a clork deficit yeah man my coach has got me on this uh cleanse restrictive whatever whatever it’s bananas I swallowed my gum cuz I was that hungry it’s true shut up I did on the plane I was like I’m going to swallow my gum D I need to I got to tell the hotel to take all the [ __ ] of my room dude there’s too muching snacks and stuff I don’t trust myself rule number one avoid the dragon don’t try to slay it hello hello I have a a request a weird one but a request nonetheless um the snack thing in my room could I get
(13:13) it removed yeah get it out of here now that I know there’s Reese’s get it the out of here cuz I’m coming to your room man and your room him I’m going to steal your boxes saying I’m just saying like it’s all yeah you’re uh look at that pretty TI now it’s coming together you got share that though before every talk before any key moment before any important meeting before just everything I prioritize the pump you got to work out exhaust the body tame the Mind welcome to the stage dad [Applause] [Music] Martel I went to Miami and I remember the first day we had some Chipotle the
(14:27) next morning when I weighed in I was like little bloated and I was like hm that’s not good I remember the second day I was eating some food and I was like man this is full of salt like there’s so much sodium in this like I know that it’s supposed to be healthy but this food is not good there it’s like the blood is going to get back up there and I got to a hotel and the gym was closed and I told an next time call ahead we’re not not S A hotels don’t have gyms but I did train every day which felt good yeah mying son
(15:05) CH me last night putting a bed shirt off he goes thought it was Project visible ABS how old is he 10 I know Shir me good if you didn’t notice what he just did I need you to hear this he said push and hold it till it burn and then we started not your don’t be a little good project visible ABS hey it is pretty crazy I’m a tech nerd Alan just so you know I was an introverted software programmer you got to see the fat danam pictures never come here let let me show you look at that sexy monster oh you were that big 265 of pure
(15:56) fat how many days has it been like the recent that after I went backwards for Miami yeah um day four what’s your today 22.8 yeah dude 22.8 that’s crazy that was the biggest thing I realized in Miami was doesn’t matter what you try to ask for unless you cooked it and you watched it you don’t know no idea done rest 8 9 static hold stay down it’s up to you you good dude that just me up feel strong I feel feel good you get a little carbs in yeah I got I I I went up a little bit my weight like I was like a 211 8.8 I went to 22.3 okay but it’s cuz I had like four
(16:55) na beers over the weekend like is that allowed no one [Music] more negative as much good got one more up up up stay there don’t move what the that’s C come on come on come on five get it up four St it’s temporary temporary last 10 [Music] 6 4 8 9 hold it there don’t move up to [Music] you that’s been h [Music] the cleanse made you lose how many
(18:03) pounds dude the the cleanse I think I lost like 12 lb it’s wild it kept happening it was like every day I was losing a pound what did it teach you about doing our things often times you got to turn your brain off and just do it don’t overthink it don’t ask for substitutes don’t I don’t like to eat this just do it and you’ll get incredible results which brings us to setting my macros after you finished the cleanse you got meal preps and you started eating the right macros what did you realize once I started eating the right macros I started to see my body
(18:35) like morph not only did I get lean from the cleanse I started seeing muscles show up in places I hadn’t had before I definitely felt like the quality of nutrition really started to shape my body [Music] any setbacks yeah one one meal yeah annual tradition annual tradition don’t let Allen here double mozah Burgers onion rings apple fritter and why not some Dairy Queen peeter butter pump one time in 6 weeks anyways back on track back on track what happened this morning man the way in oh [ __ ] I got in trouble yeah I got in trouble where’s
(19:39) Allan I was 210 he’s like cool all right let’s kick some ass get to 200 lb see you soon next day 21.1 he’s like okay we did a big leg day that might happen all right no I’m not worried sticking to the protocol then I weigh in at 212.5 he goes did you cheat even one bite like Good Times add food Miss food or Miss water question mark he goes usually we have a game like this at this stage when something was missed during the day I was like well yeah I haven’t been as strict cuz I just told Betty here’s what I got to eat so I was just tell them cuz Betty’s back and I was just like hey Betty cook me
(20:26) some food and uh she was putting too much in the plate and then I was like hey I need a shake and she made this massive Awesome Shake which had too many calories and anyway he’s like dude the body is set on these cows and these types of food so the list changes with Will with the weight go now he’s like go do 45 minute fasted cardio weighing again fasted cardio is now 7 days a week I was like yes sir this is what it will take to get you to sick shape almost there I’m like I’m on it when I started working with
(21:03) Allen and we did the cleanse and then we adjusted the macros like my body started getting really cool like I I I honestly was surprising myself and that’s just like real talk like I didn’t know that I had that underneath the fat and you know he said something to me working out and he goes dude why are you just going to go to 90% where you can just do the final 10% and do a full cut comp your body and then we can rebuild from there and then I said screw it we’ll just go all the way and then it brings us to compliance I mean the amount of times I
(21:36) went to a birthday party a dinner party a barbecue and I showed up with my own food or I went to a restaurant I had to talk to the chef or sometimes I would eat dinner before going out to a dinner that I was hosting and I just would not eat at the dinner I think most people have a hard time sticking to a meal plan because of the social pressures around it even just things like well I’ve got my kids and I’m cooking dinner so what I got to cook them a separate meal than what I’m having and yeah the answer is yes like it takes prep it takes planning it takes dedication it takes a desire to
(22:08) go out of the way it’s not easy and I think most people will just immediately give up so one thing about me is I hate taking photos of myself the only person in the world that I trust that I enjoy doing this with is Courtney so I had to give her a call to start this new project I’ve been working with this guy Allen he’s massive he’s 250 lb lean so I’m going down to like 200 lb yeah he wants to bring me down to like 6% body fat and then rebuild me so this is where you come in because he says to me how I fit in cuz he goes he goes well what are you doing this for and it originally started for the
(22:46) project visible ABS is kind of like an a challenge and we document the whole thing but he goes you’re going to least do a photo shoot and I was like I didn’t plan on it he goes well you’re going to do a photo shoot yeah so that’s what we need to do love it like what’s the backdrop because I I think warm weather so I think get on a plane that sounds complicated I mean I am going to Cabo in March mhm you should do it yeah just do it in Cabo yeah I mean you’re would you come down to do it yeah yeah yeah yeah I need help I don’t want to deal with
(23:24) it dude I’m going to throw up just looking at this what is it it’s a bag of eggs dude eggs it smells like I got to eat cold food this sucks why does the turkey look like gelatin it’s mer this is merged into itself look at this beautiful tray yay you want to get visible ABS FY Cals do eat cold turkey cold turkey not I can taste the seasoning in this try it no sod yeah they up I’m telling you they can’t is this a meal prep company well you taste it as soon as you put it in your mouth right can’t eat that it’s going to bloat me up fasting it is son of a this is the
(24:17) problem with America it’s problem with the world you think you’re eating healthy and you’re not you’re eating a bunch of [ __ ] right now I don’t know if you’ve noticed but I look pretty fit 9% body fat going down to six and recomping I share that because I had a belief I didn’t want to look skinny guess what my wife says to me 3 days ago when I come out of the bathroom you look skinny Dan ooh I don’t know if I like this my best friend the only person I’m doing this for tells me the thing that I was most worried about I come out she says you
(24:49) look skinny I almost went downstairs and had a cinnamon roll okay CU I would love me a cinnamon roll so instead I sit in the space the beliefs come up boom boom boom and I go I’m going to go to the gym and I’m going to do my program and I’m going to LIF at the end of the workout take a little post share it on social for all the people why because I believe we should share our process teach everybody her reply yum my reply you called me skinny I like it maybe I was wrong what were you telling yourself when you were doing these workouts with Alan you were going to the gym ripping
(25:27) the muscle like what was the montra I just I got to a place in the whole process where I stopped making it about me and I started making about other people because I decided to post the workouts post my journey post my macros post my meal stuff people would watch the clients and go what are you doing and I would tell them I knew immediately they were going to say well that’s not healthy or that’s that’s weird that’s wrong who told you to do this I heard this from professional nutritionists I heard this from other bodybuilders I
(25:57) heard it from whoever and the end of the day I think you have to go long periods of time being misunderstood by people sometimes the closest to you because they just will be too close to understand they don’t see your intensity your focus your desire your drive and often times when you do something like that when you decide to commit yourself to something they feel attacked because they’re not doing that and they think oh all of a sudden this person’s changing and it’s scary because they don’t want you to change too much cuz Hey I know
(26:24) that person I like that person who are you becoming and it’s just like can you deal with those relationships the pressure uh what are you weighing at 20 7.9 so I’m kind of hovering yeah the trip was actually pretty cool to like see the difference of that versus a Miami trip yeah yeah just it was just the meal prep dude even a company we hired to do meal prep first bite mother threw it away go get me some eggs from the store I’m 7 45 even though you’re still 207 it’s a different look at 207 25 more let’s go oh 100 I dropped it
(27:07) down 20 oh shouldn’t have done that come on 10 [Music] 15 same thing on 101 [Music] nice same thing back and now we’re going to do two laps of body weight as well right there shut up I a throwing off hey upstairs you want to carry or you man come on man upstairs bro you got my water my teeth [Music] seconds holy I can’t drive for sure I got to [Music]
(28:14) wait and no more than 10 rounds get up up buddy look at this oh God look at this that’s all water got to go so basically when and that’s why guys I got to do that to let me know keep going okay so this will be our first set you’re going to give me 25 to 50 every single time you bring it down I want you to flex it like it’s concentration curl so down and hold make your hand work as hard as you can four hold don’t me don’t don’t let me take it the [ __ ] dud the don’t let me take [Music] it I thought I thought it was just going
(29:19) to be the weight and then I was like he’s pulling on it that’s not cool I can’t stand up look iy went on the with my family there was 18 of us in a house and while everybody else enjoyed the best food and restaurants and pizza and hot dogs and snacks and marshmallows and shmores and all that stuff I was doing meal prep now it’s not forever it was for a moment I had to put my heads down get it done and the whole time everybody was like wow you look incredible wow you look incredible and now all those people many of them came to me and said like what are you doing
(29:58) clearly it worked sometimes it’s almost like you got to go so hard in the paint you got to like try so hard you got to win so big that the people that were hating on you eventually come back and ask how you did it the photo shoot is in 2 days we’re 2 days out 48 hours so today 8 L of water before noon then nothing then tomorrow 4 L and then photo shoot the next day I swear to God when I started I was like all right I’ll get to 207 and then I’ll stay you know visible ABS cool then I’ll probably stay under 215 I literally said that to myself and as I progressed it
(30:40) was like oh no this is the new Norm you know what I mean like this is I feel great why would I not want to look like this all the time and it’s been there the whole time bro I didn’t even put on any muscle this is what was under all the fat M I just weighed in 198 get out of here 19 That’s crazy dude I haven’t waited that since I was 17 Alan’s happy yeah I told him I was going to do the work I did the work so now we got maintenance how do you plan to maintain your body the way I maintain now is just like
(31:20) remind myself like this is the new Norm this is a new identity this is actually like I got rid of all my old clothes I bought new clothes this is what what I wear this is who I am you know I just reset my identity chocolate and coffee for the photo shoot what did I do deserve this present matis [Music] [Music] [Music] [Music] what’s the plan after the plan now is to go help the ton of people get jacked I just think a lot of people have an opportunity to do a full reset a a shift in their identity a shift in their belief I’m on a mission to just inspire a bunch of people to to
(32:30) really consider their bodies as something that they can recm redesign restructure it no matter what they look like I think too many people are reaching towards pills and operations I just want to help people give themselves a chance to wake up and feel absolutely confident in their body like undeniable take your shirt off feel great know that you look great like that’s what I want to do for other people so if you want help just message me on Instagram the word macros okay just find me D Martell TW Martell on Instagram and message me macros and we’ll see if I can help