protein. I have very moderate carbohy-
drates. I’m not scared of carbs, but I eat
them mostly around training. I eat oats,
rice, sweet potatoes, rice cakes, some
different cereal and whole grains, but not
at night. I cut it off about five p.m. I get
about 150 grams of carbs a day. My fats
are pretty low, probably about 70 grams
a day of healthy fats. I eat some nuts
and avocado and what I get from fish or
tuna, but I don’t go looking for extra fat.
MC: What do you do for your abs?
MR: I go as heavy as I can in my resis-
tance training, so that constantly switch-
es on my core. I always include power
movements such as deadlifts, squats,
and weighted pull-ups, so they activate
my core, and over the years my abs have
gotten more developed. I do isolated ab
training at the end of a session for about
10 minutes, three days a week. It will be
a simple circuit of four or five stations,
two minutes per station. My trick with
abs is not to go too fast and not for a set
number of reps. Instead, I set a time and
do it slowly. It doesn’t matter how many
reps you do but that you feel it through
the whole abdominal muscles.
MC: Do you have any secrets for
staying so lean?
MR: Absolutely. Twice a week I do fasted
cardio. It is typically a 45-minute brisk
walk, but then I won’t have breakfast. I’ll
skip the morning meal and eat around
“MY TRICK WITH
ABS IS NOT TO
GO TOO FAST
AND NOT FOR A
SET NUMBER OF
REPS. INSTEAD, I
SET A TIME AND
DO IT SLOWLY.”
40 JUNE 2017 | ironmanmagazine.com