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6 pack - Page 5

post #61 of 124
Doing sufficient lower intensity cadio in your target heart rate and eating properly will help you get a six pack. You have to consistently burn more claories then you eat. Things like caffiene and ephedra will help a bit, but its still all about eating less then you burn.


If you guys want to get in better shape, I'd suggest going out and buying a book like "The book of Muscle" by Ian King and Lou Schuler. It will give you a good idea of how your muscle fibers work, a bit about nutrition, descriptions and pictures of every exercise, and a year and a half of workouts.
post #62 of 124
I don't know if this has been suggested already (considering I don't want to go through 5 pages of posts), but in addition to weight training (which builds the muscles that are more efficient at burning calories while you're resting/sleeping than cardio ever will), you need to eat 6 times a day. 6 small meals a day, and this includes protein shakes. For example, a "meal" in between breakfast, lunch, and dinner, can either be a protein shake, or a peanut butter sandwich with milk, or almonds and apple slices. But the bottom line is that you have to keep your caloric intake relatively low, while "grazing" throughout the day. This also helps you from pigging out at any given meal (especially dinner). I would also suggest keeping the carbs to a minimum at dinner. Mix and match the weight training and cardio, but fix your diet. Try picking up the "Abs Diet" book by the editor of Men's Health - there's a big fat version and a smaller pocket version available. The pocket version is sufficient in educating you how to eat properly. 70% of you getting that six pack is your diet, in addition to good genetics.
post #63 of 124
IMO, though it is certainly easier said than done, moderation is the key.
I'm sure its been said before, but I'm a bit lazy to search previous pages.

I used to be crazy in terms of working out. A typical day would be:
Up at 6-cardio for 45min on crosstrainer. Swim: 200m warmup, 5x400m on 1:30/100, 400m cool-down.
Work 9-4, which was walking all day (Basically, door to door informing residents about recycling programs, not glamorous I know, but how else am I going to get my denim?)
Post work, 1.5h squash, 1.5 tennis, 45minutes weight session

Breakfast: oatmeal, protein shake+Greensplus
Lunch: Sandwich, carrot sticks
Dinner: meat dish+pasta/rice

Granted, I was in great cardiovascular shape. Now, that said, currently my schedule is much much looser. That lifestyle just isn't sustainable, six-pack or not.
In terms of definition, I still have the abs, but now 5x week squash, 5x week weights and just trying to eat "balanced" but not obsessive, and I find this is a routine I could be doing for the rest of my life as opposed to burning out.

So I suppose what I'm trying to say with all this is, take it slow so that you can keep it up long term. I'd say about 98% of people start off crazy fast, and lose sight of their goal, or get frustrated and give up. Its all about starting something you can stay with. You'll get there eventually.
post #64 of 124
Thread Starter 
down 16 lbs altogether, 14 more to go :P
post #65 of 124
Quote:
Originally Posted by Brian SD
I disagree from experience. Im the same way as Arethusa. My body fat fluctuates between 6.5 and 8% and I'm not very ripped.

i really dont want to come off as harsh, but this comment is ludacris. only 2 things can render this accurate, what you consider ripped and how you are measuring.

if your definition is anything like the "norm", then sub 10% is plenty ripped. 99% of the people out there dont actually know what their body fat is and tend to underestimate it. if you are claiming even 8% body fat and you dont have a full 6 pack with the possibilyt of veins in your stomach, then there is no other way to say it, but you are wrong in regards to your measurement.

i suggest you take a look at some bodybuilding boards, particularly their "memebers pictures" section, there are a variety of pics that will help you more accurately judge if you are truely sub 10%.

please dont forget that most people in the sport of bodybuidling show at around 4.5 to 6.5 percent, and this is only maintainable for the period of that day.
post #66 of 124
another thing that i noticed just glancing at these posts: you guys aren't eating enough. i know it sounds counter intuitive but you still have to eat to lose weight consistently.

for a rough guideline, try taking your body weight and mulitplying it by 12. that is how many calories you should be taking in..again this is rough. for a slighlty more accurate way, use the harris-bennedict formula, and for the most accurate way, go to the hospital and blow into some c02 measuring system (i think they use it to see how many calories to feed those who cant feed themselves, ie brain trama, coma, etc)

but you have to eat to lose fat.

some people have made some great suggestions, eat 6-8 smaller meals instead of 3 large ones. dont forget weight training, number studies suggest the combination of weight training and cardio burned more fat, perserved and allowed some to gain more muscle, than cardio for the time period alone. the benefits are much greater. if people are interested, i can pull some articles from some of the bodybuidling forums i frequent to get a better template on diet
post #67 of 124
Sartorially Senseless, i've been randomly following this thread. and it hasn't really provided much info beyond what i already know. and i've got a fair sense of what kinds of things you are talking about, but could you post some of those dietary guidelines you'd mentioned. thanks!
post #68 of 124
Quote:
Originally Posted by sartorially senseless
i really dont want to come off as harsh, but this comment is ludacris. only 2 things can render this accurate, what you consider ripped and how you are measuring.

if your definition is anything like the "norm", then sub 10% is plenty ripped. 99% of the people out there dont actually know what their body fat is and tend to underestimate it. if you are claiming even 8% body fat and you dont have a full 6 pack with the possibilyt of veins in your stomach, then there is no other way to say it, but you are wrong in regards to your measurement.

i suggest you take a look at some bodybuilding boards, particularly their "memebers pictures" section, there are a variety of pics that will help you more accurately judge if you are truely sub 10%.

please dont forget that most people in the sport of bodybuidling show at around 4.5 to 6.5 percent, and this is only maintainable for the period of that day.

I completely agree. Nobody maintains a bodyfat at 6.5%. Even to maintain a bodyfat of 8% requires a super clean diet in addition to a great workout program.

Anyone that has a bodyfat rating of 6.5% is "ripped" by any definition of the word, unless they're on the brink of death.
post #69 of 124
If I remember correctly, Michael Jordan had a body fat percentage of 4%. African-Americans are often more cut.
post #70 of 124
Quote:
Originally Posted by whoopee
If I remember correctly, Michael Jordan had a body fat percentage of 4%. African-Americans are often more cut.

I think you're remembering incorrectly. No way did Michael Jordan ever play basketball with a bodyfat of 4%. He'd keel over from the running. Some competition bodybuilders can get down that low for a stage show but they can't maintain it for more than a few hours.
post #71 of 124
No I just checked on google and a variety of sources all confirm my memory. Of course, no doubt he is an aberration (in so many ways), but he certainly is somebody.
post #72 of 124
Quote:
Originally Posted by whoopee
No I just checked on google and a variety of sources all confirm my memory. Of course, no doubt he is an aberration (in so many ways), but he certainly is somebody.

i think i found the site you were referring to: The average American male's percentage of body fat is 15-20%. The average professional athlete's is 7-8%. Jordan's body fat was measured at 4%.

i can tell you, jordan may have been measured at 4% using whatever techniques were avaible when this article was written, but keep in mind, the margin of error is probably in the 3% range
post #73 of 124
Quote:
Originally Posted by seoulfully
Sartorially Senseless, i've been randomly following this thread. and it hasn't really provided much info beyond what i already know. and i've got a fair sense of what kinds of things you are talking about, but could you post some of those dietary guidelines you'd mentioned. thanks!

This is a great article that I used when I first started getting serious about nutrition. I did not write this, and do not take credit for it, but i should be able to answer any questions or concerns you have about it.

The Cutting Primer
By: rambo @anabolicreview.com

It's about time we had a decent full length post on cutting...

Let's get a few things straight...
1. All of the insights I'm about to provide are not person-specific. What that means is that it is a general guideline, not a bible.
2. I truly do believe that bodybuilding is 80% diet. You can lift your ass off daily, and still look horrible if you aren't eating right.
3. You are what you eat. It's just that simple.

The BASICS-
1.Postworkout Nutrition- I'm a firm believer that PWO nutrition is hands down the most important aspect of dieting. It is within the 15 minutes after a workout that your body is in dire need of nutrients. It is a completely anabolic state, and what you take in can be optimized to ensure maximum results. A general rule of thumb is 40-60 grams whey protein, and double the amount of whey in carbohydrates (50% dextrose/50% maltodextrin).

2. Carbs- You are damn right, carbs. In a strict cutting diet the majority of your carbs should come in the form of PWO nutrition, and the remainder in breakfast. Fibrous veggies are a staple, but keep in mind that they don't count towards intake, as they have negligible impacts on blood sugar levels. (Exceptions: Carrots, Peas) All high glycemic carbs outside of PWO should be avoided. The best sources of low GI carbs can be found in oatmeal and brown rice, as well as yams.

3. Protein- You need tons. 1.5-2.0 grams per pound of lean bodyweight is a good general rule of thumb. You should take in a good portion of your protein in the source of real meals, avoid intaking too many shakes, as real food comes to a better benefit. The list foods with high protein bioavailability is extensive, and I will only cover a few, (Egg whites, Lean steak, Chicken breast, the list goes on forever....).

4. Fats- Guess what? You need fat to lose fat. We are talking about the granddaddy of fats, the EFA (Essential Fatty Acid). Good sources of fat are ( Flax Oil, Nuts, Salmon, Olive Oil).

5. The separation of Carbs and Fats- This is a hotly debated issue, but again, in my opinion, an important aspect nonetheless. Remember that it is often when you eat items and with what you eat them that is more important than what you are eating. A mouthful, I know, but stay with me. Remember that when you take in certain carbs, you can spike your insulin levels. If you are taking in fats when your insulin has been spiked, you are allowing the basic laws of physiology to act out, and you allow for a higher propensity for fat storage. Separation is key. The sample diet will give a good example of how to separate them.

6. Supplements-

Glutamine: Helps prevent catabolism when cutting. Best used in dosages of 10grams daily, 5 grams before cardio, 5 grams at another interval, but not after workout as it fights for absorption with the glutamine peptides in whey.
ALA/R-ALA: Gets my supplement of the day award. R-ala is effective in lowering the spike of insulin when certain carbs are consumed. I could give you a dissertation on the stereoentisomeric properties of the R, but all you need to know is that it has been found to shuttle carbohydrates away from adipose and into myocytes. Translation: Away from fat cells, into muscle cells. It's a supplement, however, not a miracle worker. It's not a crutch, and won't do anything about fat intake. ala and R-ala can also aid in the expedition of the ketogenic state. Remember that if you buy R-ala that you supplement it with Biotin. Glucorell-R is prepackaged with it. If you can afford it, go for it. As far as dosage, with the R, you are looking at 1-2 pills of Glucorell R for each 30-40grams of carb intake.
Protein and Carb Shakes: I'm not going to cover protein, because even if you can't afford it, you should sell a kidney to get some. Carb drinks are rather convenient, and companies offer pre mixed dosages, (CarboHit, Glycoload, UltraFuel). Dextrose and Maltodextrin can be bought from most supplement stores or online.

7. Cheating- Cheating is essential. Why? Remember, the body runs on homeostasis, it likes to keep balance. After eating so well after a week, your body begins to adjust, and fat loss over time will not be as rapid. The other extremely important aspect is mental sanity. So many diets crash and fail because people don't give themselves a chance to breath. Remember, cheating is not an opportunity for you to pillage the entire mall food court. Shoot for a cheat meal, not an all out binge. A fast food value meal can be 2,000 calories. Eat that 3 times on one day, and you've consumed 6,000 calories. And that's not good in any case.

8. Cardio- Cardio and cutting usually go hand in hand. I won't go into specifics about length, other than cardio shouldn't be excessive. 45 minutes to one hour daily should be sufficient, and should be performed on an empty stomach.

Sample Diet:
Note: This is a sample diet for a 200 pound gentleman who is wishing to cut. We can assume his BF to be around 15%. This diet will NOT work for you if those criteria don't apply to you; however it is easy to customize the below diet to take in account your own statistics. It is the principles that are applicable.. I am not going to post the total amount of calories, only the carb, protein and fat macros for the whole day.

Meal 1:
Lean Protein, 1/2 cup oatmeal

Meal 2:
Protein shake/Lean Protein (2 tbsp flax

Meal 3:
Veggies, Lean Protein

Workout

Meal 4:
PWO Nutrition

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.

Meal 6:
Shake with Flax

That turns into approximately 300 grams protein, 130 grams Carbs, and 50 grams of fat.

*Reminder: This is a PRIMER. It's not mean to be comprehensive.

Here comes the fun part: Question and Answer....

Q: What about dairy?
A: If you don't mind a soft look, fat free cottage cheese is an excellent caseinate source, but as for milks- way too much processed sugar. NO.

Q: Should I do a keto diet?
A: Unless you are morbidly obese, or would like to drag your wilted muscles behind you, stay away from keto. Again, that's my opinion. You can see my previous posts for my anti-keto ranting.

Q: What about cycling carb intake?
A: Obviously on non workout days you will be without a shake, so you will be auto-cycling. It works well that way.

Q: Is sodium an issue?
A: Outside of the bloating issue, or if you have high cholesterol, no.

Q. How do I make my meals not taste like cardboard?
A. Be creative. Mix in some sugar free jam or splenda in your oats, some hot sauce or soy sauce on your meats, or pick up some sugar free ketchup.

Q. I don't like old fashioned oats. Can I eat the pre mixed oats with fruit?
A. No. Be a man. Those mixes have ridiculous amounts of sugar.

Q. What about fruit?
A: Fruit replenishes glycogen stores in the liver, and in my opinion, is not to be a staple of a strict cutting diet, with a few exceptions.

Q: Can I eat steak while cutting?
A: Definitely. Make sure it's a leaner cut.

And with this post I take a sabbatical. I'd like to thank ~Swolecat~ for his influence, and to thank all of you who may have indirectly annoyed me enough to result in this elongated post. If I missed anything, or am horribly wrong on anything, feel free to PM me, and I will edit it in. Best of luck, and remember...

"Obsessed is a the word that lazy people use for dedicated."

Happy Holidays,

Rambo
post #74 of 124
This is what i am personally going to be starting monday. since summer is coming, i have about 8 weeks to drop some weight that i gained while being injured/lazy for the past 5 months (mostly injured)

6am - cardio

Meal 1 - 7:00am - 2 eggs + 4 egg whites / 1 packet oatmeal

Meal 2 - 9:30am - whey protein shake / flax oil caps or peanuts/almonds/walnuts

Meal 3 - 12:30pm - lunch (chicken salad, chicken + rice, chicken on wholegrain bread)

Meal 4 - 3:30pm - whey protein shake / flax oil caps or peanuts/almonds/walnuts

Meal 5 - 6:00pm - chicken or steak + rice or potatoes

Training - 7:45pm

Meal 6 - 9:00pm - PWO

Bedtime - 10:00pm

Multivitamin\t
Water 3-4L a day

Now this is NOT ideal, as most people would prefer to have 1 solid meal after training. My schedule does not allow for this, so I do the best I can.
post #75 of 124
Thread Starter 
well its been about 1 1/2 months and well... im on my way original weight is 206 and currently am down to 189 lbs thx for all ur help, will post again in a few more weeks what my wait is.

Net loss------ 17 lbs
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