DIAMOND-CUT ABS HOW TO ENGINEER THE ULTIMATE SIX-PACK— MINIMALIST METHODS FOR MAXIMAL RESULTS By Danny Kavadlo DIAMOND-CUT ABS By Danny Kavadlo Copyright 2014, Danny Kavadlo A Dragon Door Publications, Inc. production All rights under International and Pan-American Copyright conventions. Published in the United States by: Dragon Door Publications, Inc. 5 East County Rd B, #3 • Little Canada, MN 55117 Tel: (651) 487-2180 • Fax: (651) 487-3954 Credit card orders: 1-800-899-5111 • Email: [email protected] • Website: www.dragondoor.com ISBN 10: 0-938045-64-4 ISBN 13: 978-0-938045-64-9 This edition first published in October, 2014 Printed in China No part of this book may be reproduced in any form or by any means without the prior written consent of the Publisher, excepting brief quotes used in reviews. BOOK DESIGN AND COVER: Derek Brigham, site: www.dbrigham.com PHOTOGRAPHY: Al Kavadlo, Jennifer Regan-Kavadlo, Wilson Cash Kavadlo, Adrienne Harvey, Matt Mendelsohn, Jordan Perlson, Chia Messina, Angelo Grinceri, Rosalia Chann, Naturally Intense Photography, Robert Rimoczi, Grace Menendez, Tamar Kaye, Matthew Palfrey, Simon Abrams, Stephanie Roth-Mizrahi, Abdiel Munoz, Magnus Unnar & Kadri Kurgunm. MODELS: Beth Andrews, Jasmine Brooks, Rosalia Chann, Alfred DiGrazia, Angelo Gala, the General from U Tough Bootcamp, Ashley Hafstead, Angelo Grinceri, Adrian Harrington, Adrienne Harvey, Al Kavadlo, Errick McAdams, Grace Menendez, Metz, Jennifer Noland, Allegra Poggio, Jennifer Regan- Kavadlo, Rick Richards, Kevin Richardson, Patrick “Packy” Sweeney, Parichart Thepvongs, Tonny Uy, Adam Von Rothfelder, Sylwia Wiesenberg & Chunhua Yang. FEATURED TATTOOS: Back and chest pieces by Louis Andrew, Buddha belly by Benny, Water by Coney Island Vinnie. Flying Kavadlo Bros. “Alive” Banner by Marie Roberts (www.ConeyIsland.com) “Danny The Genie” & “Exercise Your Demons” Illustrations by Mark Robinson (www.eatsharks.com.au) DISCLAIMER: The author and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions contained in this material. The activities, physical and otherwise, described herein for informational purposes only, may be too strenuous or dangerous for some people and the reader(s) should consult a physician before engaging in them. Digital book(s) (epub and mobi) produced by Booknook.biz. “The shortest answer is doing the thing.” –Ernest Hemingway TABLE OF CONTENTS Foreword by Paul “Coach” Wade Part I An Abs Odyssey 1. Cultural Obsession 2. Abs Defined 3. Personal Obsession Part II Nutritional Musings 4. Primordial Soup 5. Common Sense Vs. Over-Compartmentalization 6. Weighing In On Weight Loss 7. What I Eat 8. The Fast And The Curious 9. More Food For Thought 10. Top Ten Tips For Tip Top Abs Part IIITraining Your Abs 11. Make An Executive Decision 12. Fundamentals Of Abdominal Strength Training 13. On Cardio Part IV The Exercises 14. “Danny, What Do You Do?” 15. Core Curriculum 16. Beginner Abs 17. Intermediate Abs 18. Advanced Abs 19. Supplemental Stretches 20. Workouts Part V Abs And Lifestyle 21. Viva La Vida 22. The Mud And The Blood And The Beer 23. Seasons About The Author Gratitude Index Of Exercises FOREWORD By Paul “Coach” Wade Author of Convict Conditioning A nyone who has ever read a Batman comic knows how the young Bruce Wayne travelled the world looking for the greatest masters…those men and women who could teach him how to become the very best, in the quickest time possible, in the arts and disciplines he needed to learn. Let me say this—if Bruce Wayne had needed to learn how to train his midsection—to get it as lean, strong, athletic and goddam stacked as he humanly could—he would have headed from Gotham straight to New York City and worked with Danny Kavadlo.