• 💪 What Your Body Reveals

• 🥗 Foods That Fight Belly Fat

• 🏋️ The Ultimate Abs Workout

• 💉 The Bottom Line on Peptides

👇 Dive in and Set the Standard!

We spend a lot of time thinking about how we present ourselves to the world. What car we drive, the watch on our wrist, the clothes we wear, and even how we talk. 

Don’t get me wrong, it’s okay if those things matter to you. But if you really want to show the world who you are, nothing does it better than your body.

Being in shape says more than any outfit ever could. In a world where most people are overweight, uninspired, and struggling with energy, a guy who’s fit immediately stands out. 

Not just because of the muscles, but because of what those muscles represent. Discipline. Focus. Perseverance. The willingness to do hard things over and over again.

A strong body is living proof that you can delay gratification, that you’re willing to sacrifice what feels good in the moment for what you want most in the long run. That’s rare. People might not say it out loud, but they respect it.

And if you’ve got abs? That takes it up a notch. Abs aren’t about vanity, they’re about mastery. Because they’re not made by grinding out crunches for an hour a day.

Abs are built decision by decision: choosing clean food over junk, showing up for cardio, getting your recovery right, and staying locked in when nobody’s watching.

That kind of consistency tells the world you’ve mastered more than training, you’ve mastered yourself.

But here’s the thing: discipline isn’t just about looking lean. A strong core protects you from injury. It keeps your waist tight, your posture solid, and your movements powerful.

Whether you’re squatting, pressing, sprinting, or just picking up your kid, your core is the link between everything. Without it, the whole system breaks down.

That’s why I always say your body is your business card. You don’t need to explain your discipline; it’s written on you. You don’t have to prove your consistency; it shows. And when that discipline is built from the inside out, it carries into every part of your life.

So if you want to send the clearest message possible about who you are, start with the one thing you can’t fake: the body you’ve earned.

Set the Standard.

Chris

💪 Killer Abs Fast

A six-pack isn’t just about vanity; it’s about stability, strength, and staying injury-free. Chris’s go-to ab work is straightforward: leg raises, crunches, and leg lifts.

Add a few carefully chosen moves, and you’ve got a complete abs program that not only builds definition but also improves core strength to support your big lifts.

📍 Training Goal: Build visible abs + core stability
⏱ Rest: 30–45 sec between moves, 60 sec between circuits
🎯 Tempo Key: 2011 = 2 sec down, 0 pause, 1 sec up, 1 sec squeeze

🔥 Warm-Up (3–5 Minutes)

✅ Deadbug (slow, controlled) x 8/side
✅ Bird Dog (hold 2 sec each side) x 6/side
✅ Plank with shoulder taps x 20

🏋️ Abs Workout (2–3 Rounds)

A1. Hanging Leg Raise • 3 x 10–12 reps @ 2011
🧠 Cue: Keep lower back flat, control the lowering.

A2. Weighted Crunch on Stability Ball • 3 x 12–15 reps @ 2021
🎯 Squeeze at the top, don’t pull on your neck.

B1. Reverse Crunch (on bench or floor) • 3 x 12–15 reps @ 3011
🛑 Focus on curling the pelvis up, not swinging legs.

B2. Cable Woodchop (low to high) • 3 x 10/side @ 2111
💥 Adds rotational strength, keeps waist tight.

C. Plank with Reach • 3 x 30–45 sec
🧠 Reach arms out one at a time — anti-rotation builds a bulletproof core.

💡 Programming Tip

• Train abs 2–3x per week — enough frequency to grow without overtraining.

• Pair abs sessions with leg or push days so you’re fresh enough to push intensity.

• Focus on quality over quantity: strict tempo, controlled reps, and a hard contraction.

🔑 Extra Six-Pack Keys

1. Nutrition: Abs are built in the gym but revealed in the kitchen. Track protein and total calories, stay in a slight deficit for fat loss.

2. Conditioning: Add sled pushes, air bike sprints, or circuits 1–2x a week to keep body fat in check without losing muscle.

3. Posture & Mobility: Tight hips or weak glutes can keep you from engaging your abs properly. Address weak links to keep your midsection firing.

📲 Want more? It’s all inside the STNDRD app.

Tap in and Set the Standard.

🥗 The Abs Diet

Eat clean, stay anabolic, and finally get that six-pack.

To lean out and show your abs, your nutrition should:

• Keep protein high to build and preserve lean mass

• Include fiber and volume foods to stay full in a calorie deficit

• Add healthy fats to support hormone balance

• Provide slow-digesting carbs to fuel workouts without spiking fat storage

✅ Flat-Belly Foods

Here are the go-to foods that make up your “abs diet grocery list.”

Proteins (muscle repair + fullness)

• Chicken breast, turkey, lean beef, salmon, tuna

• Whey protein isolate or EAAs

• Eggs and egg whites

• Greek yogurt and cottage cheese

Carbs (fuel + fiber)

• Oats

• Quinoa

• Brown rice

• Sweet potatoes

• Leafy greens + cruciferous veggies (spinach, kale, broccoli, cauliflower)

• Berries (antioxidants + low sugar)

Fats (hormone health + satiety)

• Almonds, walnuts

• Avocado

• Olive oil

• Natural nut butters

• Chia seeds/flaxseeds

Extras (performance + recovery)

• Cinnamon (blood sugar balance)

• Green tea or matcha (metabolism + antioxidants)

• Beans/legumes (fiber + protein combo)

• Dark chocolate (polyphenols, recovery treat)

🥤 Drink Your 6-Pack

High protein, fiber-loaded, fat-balanced fuel.

🛒 Ingredients (1 serving)

• 1 scoop whey protein isolate (25g protein)

• ½ cup frozen blueberries (antioxidants + low sugar carb)

• 2 tbsp ground flaxseed (fiber + omega-3s)

• ½ cup spinach (micronutrients, volume)

• ½ banana (quick energy for training)

• 1 tsp natural almond butter (healthy fats + flavor)

• 1 cup unsweetened almond milk

• Ice

🔥 Recipe

1. Add all ingredients to a blender.

2. Blend until smooth and creamy.

3. Drink as a snack, post-workout fuel, or even a light meal replacement.

📊 Macros (approx)

Calories: ~325
Protein: 30g
Carbs: 28g
Fat: 10g

🏆 Wrap-Up

This smoothie keeps you anabolic while leaning out. Protein builds and protects muscle, fiber keeps you full, and healthy fats balance hormones — everything your body needs to fuel training and reveal definition.

🔥 Set the Standard — Fuel clean. Train hard. Get shredded.

🎆Need supplements? Go to RAW Nutrition and use the code CBUM for our best deals.

Q: Chris, I heard you mention peptides in a video, and I’ve been curious ever since. What exactly are they, how do you know if you actually need them, and what’s the safest way to use them? I know you do injections, but I’m guessing that’s not what the average person should be doing.

Marty S., Berlin, Germany

A: Hey Marty, good question. Peptides are short chains of amino acids — the same building blocks as protein — but they act more like signals than fuel. They tell your body to do things like recover faster, build muscle, or repair injuries.

Most of the peptides you hear about in bodybuilding are injectable and prescription-only. I use them under a doctor’s care, with medical oversight. That’s the safe, legal way.

For the average lifter, I don’t recommend trying to self-source or experiment. The risks with quality, dosing, and side effects are real. If you’re curious for medical reasons, talk to a specialist.

For most guys, the answer isn’t peptides, it’s the basics: high protein, good sleep, progressive training, plus proven staples like whey, creatine, and EAAs. That’s how you stay anabolic and keep progressing.

Peptides are a tool, not a shortcut. And like any tool, they only make sense when the foundation is already solid.

Question for Chris? Hit reply or email [email protected] and we’ll consider your question for inclusion in a future issue of The Standard.

Champion Mentality

“It always seems impossible until it’s done.”

— Nelson Mandela

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