People with ripped abs..

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  • PlugRush Sascha
    Confirmed User
    • Jan 2004
    • 2772
    #201
    Originally posted by stickyfingerz
    You obviously did not read the thread. Again at least 2 meals a day. I don't eat breakfast too often. I have a good solid lunch and dinner, and sometimes another meal in between.
    I read the entire thread.

    I don't care if it's at least 2 meals. It should be at least 6. That's what that should say if you're planning on getting your body out of starvation mode. If you want to continue to be in denial about your diet being horrible, that's fine. It doesn't matter to me if you continue eating 2 meals per day. I'm just stating simple facts.

    You obviously know nothing about nutrition at this point or you wouldn't even try to argue with points like "I eat AT LEAST 2 meals per day" like it's even comparable to eating 6-8 small meals to keep your metabolism going.

    You're serious enough about wanting to look/feel better to post a thread, take progress pictures, etc. So why not take the advice and eat more food? It's not very hard and will go a long way, especially now that you're trying to gain weight. If you somehow managed to eat enough calories in 2 meals per day to support growth, it would be mainly fat no matter what you eat. Your metabolism is basically dead at this point and you will continue to slow it down with what you're doing.
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      Comment

      • stickyfingerz
        Doin fine
        • Oct 2005
        • 24984
        #202
        Originally posted by DLXphil
        lol ur bf percentage is over 16 i can tell u that for damn...in my pics im around 10-12 thats being somewhat generous. your lack of education makes your responses sound ignorant. i suggest signing up to a bodybuilding forum or something to help you with nutrition.


        i want at least 10% of all monies made from my sexy pic lolz
        I can't pinch an inch as the old Kellogs commercial went. So not sure why you think I would be at 16%

        Just did an online one using a tape measure. No calipers to check

        Home Body Fat Test
        Learn your body fat percentage with this quick and easy tool.
        Your Results

        You have 11.5% body fat.

          Comment

          • Choopa Phil
            Confirmed User
            • Apr 2009
            • 3965
            #203
            Originally posted by TheDoc
            Not everyone wants to gain big giant muscles that will grow into big giant fat when you get old.

            It's NOT healthy, even if you are working out, to eat that much food. You can pretend it is because you look buff, but your heart will greatly give out before mine..

            Assuming all things are equal.

            For myself, I only eat 2-3 times a day. One meal is always grains. I'm skinny and madly ripped. I have 6-7% body fat, most in my ears.

            Without question, my body uses less energy to preform the same activities as a big buff person. They use the large fiber muscles in your body, I use the small fiber muscles.


            A buff body does not you are more in shape. The reason the Marines skinny buff boys down, is you take to much energy to move. That's why you need the calories.

            I burn fat for energy big boys burn sugars and the "crap" off they ate. Thus I can last much longer, takes less for me to get the same, and lots more benefits.

            A fact you can't escape about body building.

            Nutrition wise, it's very easy to prove that body builders destroy their bodies. It's not designed to do what you are doing to it.
            LMFAO you dont have one SHRED of evidence to back up anything that you claim. your body doesnt burn sugar but bodybuilders to becuase they intake so much food? how would being healthy cardiovascularly throught excersise make u live longer than me? youre also uneducated, and should consider picking up a book.
            AIM - Choopa Phil
            Email - [email protected]
            A World Wide Leader In Hosting! * CHOOPA.COM *

              Comment

              • Choopa Phil
                Confirmed User
                • Apr 2009
                • 3965
                #204
                Originally posted by stickyfingerz
                I can't pinch an inch as the old Kellogs commercial went. So not sure why you think I would be at 16%

                Just did an online one using a tape measure. No calipers to check

                Home Body Fat Test
                Learn your body fat percentage with this quick and easy tool.
                Your Results

                You have 11.5% body fat.
                LOL u didnt even have calipers and those are even inaccurate! ok bro your absolutely right...go get this done, your not at 11.5 your PIPEDREAMING!
                http://www.getdunked.com/home/default.asp

                so far ive schooled you in everything and know more than you yet you still have that know it all attitude regarding this. you dont knwo what your talking about online tests are junk, IDC about your PINCH test. wtf is this BROscience? everything you and that other guy just posted is BS
                AIM - Choopa Phil
                Email - [email protected]
                A World Wide Leader In Hosting! * CHOOPA.COM *

                  Comment

                  • stickyfingerz
                    Doin fine
                    • Oct 2005
                    • 24984
                    #205
                    Originally posted by CDSmith
                    Former fitness instructor here, and I'll have to agree that 2 meals a day isn't enough, for anyone. It doesn't give you enough nutrients and that's not opinion it's a fact. 3 healthy meals a day is minimum, but it's even better to:

                    - eat a decent breakfast including whole grains, bonus points for including fruit.
                    - spread out your lunch, say -- eating a piece of fruit in late morning, a lean meat sandwich on whole grain bread with leaf lettuce later on, then maybe a handful of nuts in late afternoon -- is just an example.
                    - sensible dinner including some lightly cooked vegetables.
                    - drink plenty of water throughout the day as well, which among other benefits will help prevent you getting hunger cravings late in the evening or at night. I recommend not eating after a certain point in the evening.

                    If you spread out your mid-day intake then you ARE actually a lot closer to eating the multiple smaller meals that DlxPhil is talking about.

                    It has nothing to do with anyone wanting to be Arnold, it has to do with getting better results in your health and how your bod looks, and that means giving your system a wide range of healthy foods for it to work with throughout the day. I also recommend taking a daily natural source vitamin & mineral supplement.

                    Btw I don't know how you perform your situps but I never recommend them to people because most don't do them correctly. They're better than nothing though, but I would recommend you finish off with some very strict crunches to really burn that sixpack.
                    I have an ab roller dealy for my situps. I use one of those ironman gym things for my pull ups. Have the pushup handle things for my pushups.

                    http://www.amazon.com/Iron-Gym-Total.../dp/B001EJMS6K

                      Comment

                      • Choopa Phil
                        Confirmed User
                        • Apr 2009
                        • 3965
                        #206
                        brb eatting a rice cake, while sipping on some canned air...hoping to get jacked and tan
                        AIM - Choopa Phil
                        Email - [email protected]
                        A World Wide Leader In Hosting! * CHOOPA.COM *

                          Comment

                          • stickyfingerz
                            Doin fine
                            • Oct 2005
                            • 24984
                            #207
                            Originally posted by DLXphil
                            LOL u didnt even have calipers and those are even inaccurate! ok bro your absolutely right...go get this done, your not at 11.5 your PIPEDREAMING!
                            http://www.getdunked.com/home/default.asp

                            so far ive schooled you in everything and know more than you yet you still have that know it all attitude regarding this. you dont knwo what your talking about online tests are junk, IDC about your PINCH test. wtf is this BROscience? everything you and that other guy just posted is BS
                            Be right back. Going to go get dipped in a tub to check my body fat percentage...

                            Im ffin skinny and its skin muscle and bones. Where do you think I have fat at exactly? lol All the skin on me is tight to my muscles. You must be too young to remember the "can't pinch and inch" kellogs commercials I guess so you missed the reference. lol

                              Comment

                              • TheDoc
                                Too lazy to set a custom title
                                • Jul 2001
                                • 13827
                                #208
                                Originally posted by DLXphil
                                LMFAO you dont have one SHRED of evidence to back up anything that you claim. your body doesnt burn sugar but bodybuilders to becuase they intake so much food? how would being healthy cardiovascularly throught excersise make u live longer than me? youre also uneducated, and should consider picking up a book.
                                You posted evidence? You can check the PBS Documentaries on Health if you like. They have a great series on Muscle building. And why people like bike riders can out last body builders by 3x the time.

                                Anyway, I use different muscle fibers than you. I burn more fat than sugars, thus allowing me to out perform you, by at least double.

                                And I have proof.. People in this business have met me and pictures have been posted, I'm skinny without question.. I'm 6'1" at 170lbs with an 8pack.. I'm not a big boy at all, 29" waist.


                                But I am, greatly in shape.. and your 6 meals a day, is unhealthy. Go talk to your Doctor a real Doctor, about eating 6 times a day too. Stop reading workout books written buy guys that big bumps all over them.

                                Oh yeah... not everyone wants to BUFF up and get big.. some of us, like to be skinny and 6 meals a day and fully working out, I'm not going to stay in shape like I am now eating 6 times a day.
                                Last edited by TheDoc; 07-24-2009, 12:52 PM.
                                ~TheDoc - ICQ7765825
                                It's all disambiguation

                                  Comment

                                  • CDSmith
                                    Too lazy to set a custom title
                                    • May 2001
                                    • 51460
                                    #209
                                    Originally posted by TheDoc
                                    Not everyone wants to gain big giant muscles that will grow into big giant fat when you get old.
                                    That's a common myth of those who are uneducated on the subject. The truth is that muscle does not "turn to fat"... a muscle cell is different from a fat cell, one can no more turn into the other than a turtle can turn into a volkswagen. The muscle cell might atrophy though, due to inactivity later in life which can eventually appear to be flabby, but muscle cells always remain muscle cells.

                                    You can't transform a fat cell into muscle either. You excercise away the fat and develop the muscle. That's how it works.
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                                      • Valerie82
                                        Registered User
                                        • Jul 2009
                                        • 47
                                        #210
                                        its obvious that you just need to do some more fucking... plain and simple
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                                          Comment

                                          • TheDoc
                                            Too lazy to set a custom title
                                            • Jul 2001
                                            • 13827
                                            #211
                                            Originally posted by CDSmith
                                            That's a common myth of those who are uneducated on the subject. The truth is that muscle does not "turn to fat"... a muscle cell is different from a fat cell, one can no more turn into the other than a turtle can turn into a volkswagen. The muscle cell might atrophy though, due to inactivity later in life which can eventually appear to be flabby, but muscle cells always remain muscle cells.

                                            You can't transform a fat cell into muscle either. You excercise away the fat and develop the muscle. That's how it works.
                                            When the muscle relaxes fat builds.. thus fat grows between the muscle fibers more, making them sag due to the extra weight and making it much harder to take off later.


                                            edit... BBL
                                            ~TheDoc - ICQ7765825
                                            It's all disambiguation

                                              Comment

                                              • Choopa Phil
                                                Confirmed User
                                                • Apr 2009
                                                • 3965
                                                #212
                                                lol im not talking about bbing at all, im not a bber and never will they lift for show, i lift for functionality. my dr. is a sports medicine dr. i actually have blood work taken every 6 months due to the amount of lean meats im intaking thank you very much. i have a full panel of cholesterol and liver enzymes. you say your skin muscle and bones, show me a muscle man i dont see one...i dont see a striation, nothing. LOW BF = YOU CAN SEE VASCULARITY. eating 6 smaller meals a day isnt bad for your health, eating 3 bigger meals a day is. i dont need a dr to tell me what im doing isnt healthy, even tho i do. you dont use different muscle fibers either, there are fast twitch, medium, and slow twitch, we each use all 3. you know so much yet you think muscle just turns into fat right. and fat doesnt settle between muscle fibers...what...jesus im done with this one lol, maybe someone else can have a stab at this one. That statement within itself just shows how ignorant you are on the subject. your better at sitting behind your comp than giving nutrition advice, no offense
                                                Last edited by Choopa Phil; 07-24-2009, 12:56 PM.
                                                AIM - Choopa Phil
                                                Email - [email protected]
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                                                  Comment

                                                  • CDSmith
                                                    Too lazy to set a custom title
                                                    • May 2001
                                                    • 51460
                                                    #213
                                                    Originally posted by stickyfingerz
                                                    I have an ab roller dealy for my situps. I use one of those ironman gym things for my pull ups. Have the pushup handle things for my pushups.

                                                    http://www.amazon.com/Iron-Gym-Total.../dp/B001EJMS6K
                                                    I never recommend those gimmicky gadgetty things either, but since you've already spent the money on it you may as well get some use out of it, so rock on.

                                                    But I would still advise you finish off with a few good sets of targetted crunches. And put a twist into some of them to hit your obliques and intercostals.
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                                                      • stickyfingerz
                                                        Doin fine
                                                        • Oct 2005
                                                        • 24984
                                                        #214
                                                        Originally posted by Valerie82
                                                        its obvious that you just need to do some more fucking... plain and simple
                                                        Well if you need an "exercise partner" let ma know lol. Jk.

                                                        Phil how old are you? Im guessing early 20's maybe 23 or 24. We'll compare your pics in 12 years or so to mine. Its funny all the muscle bound jocks I know (and yes they worked out hard and followed exact nutrition guidelines as well back then) that are my age now wear tshirts at the beach lol

                                                          Comment

                                                          • Choopa Phil
                                                            Confirmed User
                                                            • Apr 2009
                                                            • 3965
                                                            #215
                                                            i was skinnier than you are now, sitting at 125 5'7, im 24 so u hit the nail on the head pretty good, but not for nothing my dad is in his mid forties and looks just as good as i do. saying its your age is only an excuse, and excuses are those of the uncommited...im done posting in a thread with ignorant statements with no one having an open mind to learn. im willing to teach u how to get ur body on track, yet you contradict statements coming from someone clearly more educated than yourself on the subject.
                                                            Last edited by Choopa Phil; 07-24-2009, 01:00 PM.
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                                                            Email - [email protected]
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                                                              Comment

                                                              • stickyfingerz
                                                                Doin fine
                                                                • Oct 2005
                                                                • 24984
                                                                #216
                                                                Originally posted by DLXphil
                                                                lol im not talking about bbing at all, im not a bber and never will they lift for show, i lift for functionality. my dr. is a sports medicine dr. i actually have blood work taken every 6 months due to the amount of lean meats im intaking thank you very much. i have a full panel of cholesterol and liver enzymes. you say your skin muscle and bones, show me a muscle man i dont see one...i dont see a striation, nothing. LOW BF = YOU CAN SEE VASCULARITY. eating 6 smaller meals a day isnt bad for your health, eating 3 bigger meals a day is. i dont need a dr to tell me what im doing isnt healthy, even tho i do. you dont use different muscle fibers either, there are fast twitch, medium, and slow twitch, we each use all 3. you know so much yet you think muscle just turns into fat right. and fat doesnt settle between muscle fibers...what...jesus im done with this one lol, maybe someone else can have a stab at this one. That statement within itself just shows how ignorant you are on the subject. your better at sitting behind your comp than giving nutrition advice, no offense
                                                                You posted a picture of your arm. Why didn't you do your abs? Someone post a pic of Gunner or JustDavexxx's arms. Those are big arms. You have more bone mass than I do. I have a smaller bone frame. I've always been told 3 meals a day is healthy. You guys keep going on about calories this have to have that. I run 3 miles a day plus my work out and am still building muscle mass. Its not being eaten away. My metabolism is that of probably a 23 year old. It slowed down for a while and now its back to how it was when I graduated high school. I can hardly gain weight and I was eating large meals for awhile trying to pack mass back on. I've only gained back 5lbs of what I lost and that has all been due to muscle gains. I dropped almost 3" on my waist. I can put my 32" jeans on and they will drop to the floor. My 30" jeans I have to have a belt and any 29" jeans I still have are from the early 90's and they fit but of course they are from the early 90's so they don't look too cool to wear anymore lol

                                                                  Comment

                                                                  • dyna mo
                                                                    just a fucking jerk
                                                                    • Dec 2008
                                                                    • 68469
                                                                    #217
                                                                    Originally posted by TheDoc
                                                                    . and your 6 meals a day, is unhealthy. Go talk to your Doctor a real Doctor, about eating 6 times a day too.
                                                                    it's very wrong to assume this. i've talked to my doctors, nutritionists and read a lot of books on this subject.

                                                                    fact is that there's tons and tons of research that concludes several (4-6) meals a day is much much healthier than a diet of 3 meals a day, not to mention 2 a day.

                                                                      Comment

                                                                      • CDSmith
                                                                        Too lazy to set a custom title
                                                                        • May 2001
                                                                        • 51460
                                                                        #218
                                                                        Originally posted by TheDoc
                                                                        When the muscle relaxes fat builds..
                                                                        No. When muscles stop being used for a long time they atrophy, and yes fat can build. But muscles cells do not transform into fat cells, it's a common misnomer as I said.

                                                                        Originally posted by TheDoc
                                                                        thus fat grows between the muscle fibers more, making them sag due to the extra weight and making it much harder to take off later.
                                                                        Yes and no. Yes, fat can and often does accumulate around the muscles as time of inactivity goes by and the muscles atrophy whichs causes them to have that saggy look, again over time. But it isn't because the person did some bodybuilding in the past, it's due to INACTIVITY, as in suddenly adopting a sedentary lifestyle where before they were physically active. Don't blame bodybuilding, blame the person's decision to stop exercising.

                                                                        Also, it's not harder to take that fat off later. Fact is once you've had muscle tone and lost it most people find that it comes back faster once they start exercising again. If it took you two years to get fit in the first place, then quit exercising for a year it won't take you another two years to get fit again, for example.


                                                                        One point that I think you're trying to make in this thread that I agree with is that one shouldn't just do resistance weight training (ie: bodybuilding) and nothing more. I agree with that, one does need to also do some aerobic activity. Cardio-vascular fitness is important too, and just straight bodybuilding doesn't give you enough of the lung capacitgy or type of CV stamina that distance runners or cyclists have.
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                                                                          • Choopa Phil
                                                                            Confirmed User
                                                                            • Apr 2009
                                                                            • 3965
                                                                            #219
                                                                            IM AT WORK! u can see how big my chest is and that i dont have a gut, not to mention my back has cuts in it, like what are you trying to prove by seeing my abs? id strip in my office and ask my buddy to take a pic of me but that might be a little awkward. your bone frame is smaller than that of a person who was 125? my arms were almost 16 inches in those pictures, thats pretty big on a guy my size..

                                                                            CDS can you please explain to him that his BF is not 11.5% lol

                                                                            I really want to sit and try to explain this better but im leaving the office now, want a picture of my abs when i get home lol? ill give u my phone number too so u can put it on that craigslist ad
                                                                            Last edited by Choopa Phil; 07-24-2009, 01:09 PM.
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                                                                              Comment

                                                                              • stickyfingerz
                                                                                Doin fine
                                                                                • Oct 2005
                                                                                • 24984
                                                                                #220
                                                                                Originally posted by DLXphil
                                                                                i was skinnier than you are now, sitting at 125 5'7, im 24 so u hit the nail on the head pretty good, but not for nothing my dad is in his mid forties and looks just as good as i do. saying its your age is only an excuse, and excuses are those of the uncommited...im done posting in a thread with ignorant statements with no one having an open mind to learn. im willing to teach u how to get ur body on track, yet you contradict statements coming from someone clearly more educated than yourself on the subject.
                                                                                Im 5'9" 135lbs and 36 years old. I was 127 when I graduated high school which means I was skinnier than you were being 2"s taller. I can do 3 miles without hardly being out of breath. 100 pushups with out straining too much. Etc etc. I know a LOT of guys my age and there are very few with more energy than me or more stamina.

                                                                                Nothing hangs over my belt, my body is tight no fat hanging, exercising everyday. Etc etc. Honestly if anyone thinks these are bad things they are flat out silly. lol Im probably in better shape than 80% of the population of the U.S. of most people in their 30's.

                                                                                But if eating like a squirrel and having 6 to 8 small meals a day will somehow improve that Ill try it. lol Im a webmaster not a tri athlete. Check back in a year and we'll see how my abs and other muscles are then.

                                                                                  Comment

                                                                                  • Libertine
                                                                                    sex dwarf
                                                                                    • May 2002
                                                                                    • 17860
                                                                                    #221
                                                                                    Originally posted by dyna mo
                                                                                    it's very wrong to assume this. i've talked to my doctors, nutritionists and read a lot of books on this subject.

                                                                                    fact is that there's tons and tons of research that concludes several (4-6) meals a day is much much healthier than a diet of 3 meals a day, not to mention 2 a day.
                                                                                    Actually, that's not quite true either - albeit a lot closer to the truth.

                                                                                    Having three balanced meals a day and 2-3 (healthy!) snacks a day is perfect for most people.

                                                                                    Having fewer, larger meals isn't necessarily unhealthy, but it does have a bunch of downsides. It's likely to create cravings (which tend to lead to unhealthy snacks), it increases chances of indigestion, and it may mess up blood sugar levels in some people. Plus, if you do heavy workouts, not timing your protein and carb intake around them will decrease the benefits.

                                                                                    However, someone who is healthy and doesn't engage in strenuous exercise can get by perfectly well on just 2-3 (healthy!) meals a day without any significant adverse effects.

                                                                                    But really, for most people, the 3 meals/2-3 snacks schedule works best - if only because it's so easy to follow.
                                                                                    /(bb|[^b]{2})/

                                                                                      Comment

                                                                                      • CDSmith
                                                                                        Too lazy to set a custom title
                                                                                        • May 2001
                                                                                        • 51460
                                                                                        #222
                                                                                        Originally posted by stickyfingerz
                                                                                        Im 5'9" 135lbs and 36 years old. I was 127 when I graduated high school which means I was skinnier than you were being 2"s taller. I can do 3 miles without hardly being out of breath. 100 pushups with out straining too much. Etc etc. I know a LOT of guys my age and there are very few with more energy than me or more stamina.

                                                                                        Nothing hangs over my belt, my body is tight no fat hanging, exercising everyday. Etc etc. Honestly if anyone thinks these are bad things they are flat out silly. lol Im probably in better shape than 80% of the population of the U.S. of most people in their 30's.
                                                                                        True, all true, you are definitely pointed in the right direction. I would suggest though that you quit digging in your heels and defending and instead take some of the advice given and try it out. I mean, if you already knew all the answers and know everything about nutrition and fitness then why start such a thread at all, right?

                                                                                        You're getting some positive results, the question is do you want better results than that?

                                                                                        Originally posted by stickyfingerz
                                                                                        But if eating like a squirrel and having 6 to 8 small meals a day will somehow improve that Ill try it. lol Im a webmaster not a tri athlete. Check back in a year and we'll see how my abs and other muscles are then.
                                                                                        My previous post on diet doesn't suggest anything close to eating like a squirrel. It's what I'd tell anyone who, like you, is just wanting to get fitter and not go full retard about it or become Mr Olympia or anything. You said you want more tone and definition in your abs, I'm simply trying to tell you a few things to get you there. Take some of the advice given and it won't take you another year, you could be where you want to be in 3 months.

                                                                                        And judging by the last pic you posted I'd guestimate your % bodyfat at more like 15-18%. Still very good, the national average in the US is somewhere around 30% so you're correct in assuming you're ahead of the curve.

                                                                                        I would put DlXPhil at around the 10% mark, but he could even be slightly below that, hard to say with any certainty from his pic. Dude is definitely fit though, muscle-wise.
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                                                                                          • dyna mo
                                                                                            just a fucking jerk
                                                                                            • Dec 2008
                                                                                            • 68469
                                                                                            #223
                                                                                            snack = meal

                                                                                            my meals are 300 calories, snacks are 200-300, all designed by a nutritionist (i am diabetic)


                                                                                            snack is just nomenclature to help your mind with the whole concept, i.e. sneaking in a meal by calling it a snack.

                                                                                              Comment

                                                                                              • stickyfingerz
                                                                                                Doin fine
                                                                                                • Oct 2005
                                                                                                • 24984
                                                                                                #224
                                                                                                Originally posted by Libertine
                                                                                                Actually, that's not quite true either - albeit a lot closer to the truth.

                                                                                                Having three balanced meals a day and 2-3 (healthy!) snacks a day is perfect for most people.

                                                                                                Having fewer, larger meals isn't necessarily unhealthy, but it does have a bunch of downsides. It's likely to create cravings (which tend to lead to unhealthy snacks), it increases chances of indigestion, and it may mess up blood sugar levels in some people. Plus, if you do heavy workouts, not timing your protein and carb intake around them will decrease the benefits.

                                                                                                However, someone who is healthy and doesn't engage in strenuous exercise can get by perfectly well on just 2-3 (healthy!) meals a day without any significant adverse effects.

                                                                                                But really, for most people, the 3 meals/2-3 snacks schedule works best - if only because it's so easy to follow.
                                                                                                I just have never liked to eat in the morning much. I do have toast and juice some days, but thats about it. I get up and get busy working. I do have some snacks sometimes during the day as well. Grapes, a banana, some sort of crackers etc. I just find it funny all the ripping on me in this thread. We are on a ffin webmaster board where the average person is not fit.. lol Plus I am not in my 20's (though I look maybe 23 to 25). I am pushing 40 and in better shape than a large percentage of people in their 20's. lol But ya. My abs have gotten more developed with each pic I've posted. So its obvious I am making progress, I just am not doing it in huge fast leaps. Slow and steady. To me that is more healthy, and more likely to stick with me, where in if I did a crash fitness thing and balloon up, then lose it again, etc. Slow and steady.

                                                                                                  Comment

                                                                                                  • CDSmith
                                                                                                    Too lazy to set a custom title
                                                                                                    • May 2001
                                                                                                    • 51460
                                                                                                    #225
                                                                                                    Originally posted by Libertine
                                                                                                    Actually, that's not quite true either - albeit a lot closer to the truth.

                                                                                                    Having three balanced meals a day and 2-3 (healthy!) snacks a day is perfect for most people.

                                                                                                    Having fewer, larger meals isn't necessarily unhealthy, but it does have a bunch of downsides. It's likely to create cravings (which tend to lead to unhealthy snacks), it increases chances of indigestion, and it may mess up blood sugar levels in some people. Plus, if you do heavy workouts, not timing your protein and carb intake around them will decrease the benefits.

                                                                                                    However, someone who is healthy and doesn't engage in strenuous exercise can get by perfectly well on just 2-3 (healthy!) meals a day without any significant adverse effects.

                                                                                                    But really, for most people, the 3 meals/2-3 snacks schedule works best - if only because it's so easy to follow.
                                                                                                    I can agree with all that.

                                                                                                    I think where the 4-6 smaller meals rule comes into it is when someone is overweight and they need to train their body out of starvation mode and into "feast" mode... thus forcing it to burn existing fat rather than continue to store it and take energy away from the muscles.

                                                                                                    But absolutely, for most average people who aren't obese and just want to get a little fitter (like Sticky) eating a good breakfast, a spread-out lunch including a few healthy snacks, a sensible dinner and water throughout the day is perfect, and as you said it's easy to do.
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                                                                                                      • 2012
                                                                                                        So Fucking What
                                                                                                        • Jul 2006
                                                                                                        • 17189
                                                                                                        #226
                                                                                                        u can do it

                                                                                                        He's living his dream. Playing in a rock band ... at 50 !



                                                                                                        Live the dream. Bowflex.
                                                                                                        Last edited by 2012; 07-24-2009, 01:47 PM.
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                                                                                                          Comment

                                                                                                          • CDSmith
                                                                                                            Too lazy to set a custom title
                                                                                                            • May 2001
                                                                                                            • 51460
                                                                                                            #227
                                                                                                            Originally posted by stickyfingerz
                                                                                                            I just have never liked to eat in the morning much. I do have toast and juice some days, but thats about it. I get up and get busy working. I do have some snacks sometimes during the day as well. Grapes, a banana, some sort of crackers etc. I just find it funny all the ripping on me in this thread. We are on a ffin webmaster board where the average person is not fit.. lol Plus I am not in my 20's (though I look maybe 23 to 25). I am pushing 40 and in better shape than a large percentage of people in their 20's. lol But ya. My abs have gotten more developed with each pic I've posted. So its obvious I am making progress, I just am not doing it in huge fast leaps. Slow and steady. To me that is more healthy, and more likely to stick with me, where in if I did a crash fitness thing and balloon up, then lose it again, etc. Slow and steady.
                                                                                                            Can't speak for others but I am not ripping into you.

                                                                                                            And I'm 46.

                                                                                                            I hear what you're saying about the way you are and that you've never been into breakfast. My advice on that is about making a change in your life, because by continuing to not eat a healthy breakfast you WILL suffer negative effects from it at some point in your future. I guarantee it. I get that that's the way you are, the question is do you get that you can change?

                                                                                                            Taking 10 minutes to eat a bowl of some type of whole grain cereal in the morning isn't going to put a crimp in your time.
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                                                                                                              • stickyfingerz
                                                                                                                Doin fine
                                                                                                                • Oct 2005
                                                                                                                • 24984
                                                                                                                #228
                                                                                                                Ok this was from like Feb March 2008. Ill give a link to www.FubarWebmasters.com hehe Cut so you can see my double chin and gut there. Thats a bit over stated since I was leaning back and my gut was going out due to holding the camera, but you can see how far in just over a year I have come.



                                                                                                                Last edited by stickyfingerz; 07-24-2009, 01:52 PM.

                                                                                                                  Comment

                                                                                                                  • Libertine
                                                                                                                    sex dwarf
                                                                                                                    • May 2002
                                                                                                                    • 17860
                                                                                                                    #229
                                                                                                                    Originally posted by dyna mo
                                                                                                                    snack = meal

                                                                                                                    my meals are 300 calories, snacks are 200-300, all designed by a nutritionist (i am diabetic)


                                                                                                                    snack is just nomenclature to help your mind with the whole concept, i.e. sneaking in a meal by calling it a snack.
                                                                                                                    If your snacks are 200-300 calories, then yes, I'd call them meals.

                                                                                                                    For most people (ie, those whose bodies can keep their blood sugar levels fairly constant) a snack will typically consist of a single piece of fruit, or a small handful of nuts, etc. Basically, 100-150 calories. Meals, on the other hand, will usually be a bit bigger than yours - 400-500 calories.

                                                                                                                    The term "snack" is useful in pointing out that you won't actually need to prepare anything elaborate. You just take a banana along to work to eat in between breakfast and lunch, and maybe an apple, orange or small bag of carrots to eat at 4 pm.

                                                                                                                    Which is quite a bit different from the 5-6 actual meals a day that bodybuilders and such tend to eat.
                                                                                                                    /(bb|[^b]{2})/

                                                                                                                      Comment

                                                                                                                      • Libertine
                                                                                                                        sex dwarf
                                                                                                                        • May 2002
                                                                                                                        • 17860
                                                                                                                        #230
                                                                                                                        Originally posted by CDSmith
                                                                                                                        Can't speak for others but I am not ripping into you.

                                                                                                                        And I'm 46.

                                                                                                                        I hear what you're saying about the way you are and that you've never been into breakfast. My advice on that is about making a change in your life, because by continuing to not eat a healthy breakfast you WILL suffer negative effects from it at some point in your future. I guarantee it. I get that that's the way you are, the question is do you get that you can change?

                                                                                                                        Taking 10 minutes to eat a bowl of some type of whole grain cereal in the morning isn't going to put a crimp in your time.
                                                                                                                        I'll second this. Having a high-fiber breakfast every morning is hugely beneficial to your health.

                                                                                                                        I used to dislike it as well, but some wholewheat toast or crispbread with cottage cheese and tomato is easy to make, and fairly tasty. I guarantee that after 30 days of having breakfast daily, you'll wonder why you didn't do it before.
                                                                                                                        /(bb|[^b]{2})/

                                                                                                                          Comment

                                                                                                                          • TheDoc
                                                                                                                            Too lazy to set a custom title
                                                                                                                            • Jul 2001
                                                                                                                            • 13827
                                                                                                                            #231
                                                                                                                            Originally posted by dyna mo
                                                                                                                            it's very wrong to assume this. i've talked to my doctors, nutritionists and read a lot of books on this subject.

                                                                                                                            fact is that there's tons and tons of research that concludes several (4-6) meals a day is much much healthier than a diet of 3 meals a day, not to mention 2 a day.
                                                                                                                            I'm not talking about eating 6 'small' meals a day.. body builders don't eat "small" meals. They are calorie rich snacks and more calories than a normal person needs in one single meal.
                                                                                                                            ~TheDoc - ICQ7765825
                                                                                                                            It's all disambiguation

                                                                                                                              Comment

                                                                                                                              • dyna mo
                                                                                                                                just a fucking jerk
                                                                                                                                • Dec 2008
                                                                                                                                • 68469
                                                                                                                                #232
                                                                                                                                Originally posted by TheDoc
                                                                                                                                I'm not talking about eating 6 'small' meals a day.. body builders don't eat "small" meals. They are calorie rich snacks and more calories than a normal person needs in one single meal.

                                                                                                                                you didn't specify bb in your comment i quoted, but since you are now commenting on that i think you will find with a bit of digging that the current mentality of gaining muscle has moved away from "calorie rich snacks and more calories than a normal person needs in one single meal" to a diet rich in nutrients and such but with a strict control of calories.

                                                                                                                                The smart trainers do the math, knowing how much muscle they can put on over a period of time and create a menu of food and supplements accordingly.

                                                                                                                                for instance, it is no longer popular to overload your system with protein, that's a myth protein manufacturers want you to believe so they can sell you more.

                                                                                                                                fact is, a normal person (as you state) probably eats way more calories and a less nutrient dense meal than a bb who is responsibly working out and strictly watching hi sdiet, caloric intake, and activity level

                                                                                                                                not talking about the over the edge bb on steroids and such. or the phelps of the world who comsume 12000 cals daily just to keep up the energy for swimming.
                                                                                                                                Last edited by dyna mo; 07-24-2009, 02:21 PM.

                                                                                                                                  Comment

                                                                                                                                  • Choopa Phil
                                                                                                                                    Confirmed User
                                                                                                                                    • Apr 2009
                                                                                                                                    • 3965
                                                                                                                                    #233
                                                                                                                                    just got done washing and waxing my car, excuse my appearance, and this mind you is at 10-12% bf, definitely not the best shape ive been in
                                                                                                                                    AIM - Choopa Phil
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                                                                                                                                      Comment

                                                                                                                                      • Choopa Phil
                                                                                                                                        Confirmed User
                                                                                                                                        • Apr 2009
                                                                                                                                        • 3965
                                                                                                                                        #234
                                                                                                                                        Originally posted by TheDoc
                                                                                                                                        I'm not talking about eating 6 'small' meals a day.. body builders don't eat "small" meals. They are calorie rich snacks and more calories than a normal person needs in one single meal.
                                                                                                                                        the average male should consume 2700 calories a day, im intaking roughly 800 more than that, yet at a lower bf than most people. i should have clarified earlier that 6-8 meals just means eating 6-8 times a day, not a full on meal every single time.
                                                                                                                                        1- breakfast - protein shake/meal
                                                                                                                                        2- snack - oatmeal/granola/almonds
                                                                                                                                        3. lunch - full meal
                                                                                                                                        4. protein shake/almonds/other protein source
                                                                                                                                        5. post workout shake
                                                                                                                                        6 post workout meal/dinner
                                                                                                                                        7. before bed shake

                                                                                                                                        edit : i know i will get ragged on for this but i dont work abs, my core is extremely strong from doing deadlifts, squats, and other full body/compound movements.
                                                                                                                                        Last edited by Choopa Phil; 07-24-2009, 03:25 PM.
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                                                                                                                                          • stickyfingerz
                                                                                                                                            Doin fine
                                                                                                                                            • Oct 2005
                                                                                                                                            • 24984
                                                                                                                                            #235
                                                                                                                                            Originally posted by DLXphil
                                                                                                                                            just got done washing and waxing my car, excuse my appearance, and this mind you is at 10-12% bf, definitely not the best shape ive been in
                                                                                                                                            You are toned yes. But its obvious you are doing heavy workouts which I haven't even started yet. I am careful with heavy workouts cause I blew my sciatic in my back in 2000 and slowly got it fixed to where my legs don't go numb anymore. So the heavy work outs won't come for another month maybe 2. Ill post another update in a few months. Im maybe working out at 30% of my capacity that I can do right now.

                                                                                                                                              Comment

                                                                                                                                              • Choopa Phil
                                                                                                                                                Confirmed User
                                                                                                                                                • Apr 2009
                                                                                                                                                • 3965
                                                                                                                                                #236
                                                                                                                                                im actually not doing heavy workouts at all, ive actually taken over a month off from the gym and this is how i look, thats why i said its not the best shape ive been in. and if you have trouble eating, shakes are your friend. you can seriously put a meals worth of calories in one drink it and be hungry an hour later. you will gain weight and muscle, you really just need to be dedicated to it. change your diet and you will IMMEDIATELY see a change in your physique, add a protein shake, some creatine and a multivitamin to start. add 200 calories a week to your diet until you start to gain weight. track everything carefully and ull see how easy it really is. once you get in the routine, your going to WANT to eat all the time as your metabolic rate will increase due to the smaller meals
                                                                                                                                                AIM - Choopa Phil
                                                                                                                                                Email - [email protected]
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                                                                                                                                                  Comment

                                                                                                                                                  • TheDoc
                                                                                                                                                    Too lazy to set a custom title
                                                                                                                                                    • Jul 2001
                                                                                                                                                    • 13827
                                                                                                                                                    #237
                                                                                                                                                    Originally posted by DLXphil
                                                                                                                                                    the average male should consume 2700 calories a day, im intaking roughly 800 more than that, yet at a lower bf than most people. i should have clarified earlier that 6-8 meals just means eating 6-8 times a day, not a full on meal every single time.
                                                                                                                                                    1- breakfast - protein shake/meal
                                                                                                                                                    2- snack - oatmeal/granola/almonds
                                                                                                                                                    3. lunch - full meal
                                                                                                                                                    4. protein shake/almonds/other protein source
                                                                                                                                                    5. post workout shake
                                                                                                                                                    6 post workout meal/dinner
                                                                                                                                                    7. before bed shake

                                                                                                                                                    edit : i know i will get ragged on for this but i dont work abs, my core is extremely strong from doing deadlifts, squats, and other full body/compound movements.
                                                                                                                                                    Yeah that isn't really 6 meals a day


                                                                                                                                                    You lift daily it sounds like, and at your that size you only consume roughly 800 calories more in food? That's pretty remarkable.. I have to eat more calories than that to stay above 160lbs or have enough energy to keep going.

                                                                                                                                                    Based on your breakdown, if a shake is a snack.. I eat prob 6 times a day. Sometimes more, but always at least 4 times.

                                                                                                                                                    I wish I could do shakes.. I starve on them. I always need something solid, at least an apple. Not that Apples last long either.

                                                                                                                                                    But if I much more than that.. I will shat all over the place...
                                                                                                                                                    ~TheDoc - ICQ7765825
                                                                                                                                                    It's all disambiguation

                                                                                                                                                      Comment

                                                                                                                                                      • Choopa Phil
                                                                                                                                                        Confirmed User
                                                                                                                                                        • Apr 2009
                                                                                                                                                        • 3965
                                                                                                                                                        #238
                                                                                                                                                        ^ i lift 3-4 times a week. Like i said in the begining of the thread, you guys think that im a bb'er doing all this weight, eating alll this extremely large amount of food and killing myself. I mean yea its alot of hard work but in actuality its merely part of my routine. i spend maybe 60 minute TOPS in the gym. my training is all HIIT, high intensity interval training and a workout over 60 minutes will actually hurt performance rather than help it. everything in moderation, and alot of you guys need to change your views on lifters, not all of us are the same. im the only one in the thread pretty much giving u full body pics trying to show u guys whats up. i wouldnt keep coming back to the thread to give you guys BS info...im almost at the point of getting my personal training certification
                                                                                                                                                        AIM - Choopa Phil
                                                                                                                                                        Email - [email protected]
                                                                                                                                                        A World Wide Leader In Hosting! * CHOOPA.COM *

                                                                                                                                                          Comment

                                                                                                                                                          • who
                                                                                                                                                            So Fucking Banned
                                                                                                                                                            • Aug 2003
                                                                                                                                                            • 19593
                                                                                                                                                            #239
                                                                                                                                                            Originally posted by MetaMan
                                                                                                                                                            i guess when you are as ugly as you are having abs couldnt do anything but help improve your chances with the ladies.

                                                                                                                                                              Comment

                                                                                                                                                              • Far-L
                                                                                                                                                                Confirmed User
                                                                                                                                                                • Feb 2002
                                                                                                                                                                • 6065
                                                                                                                                                                #240
                                                                                                                                                                Originally posted by DLXphil
                                                                                                                                                                ^ i lift 3-4 times a week. Like i said in the begining of the thread, you guys think that im a bb'er doing all this weight, eating alll this extremely large amount of food and killing myself. I mean yea its alot of hard work but in actuality its merely part of my routine. i spend maybe 60 minute TOPS in the gym. my training is all HIIT, high intensity interval training and a workout over 60 minutes will actually hurt performance rather than help it. everything in moderation, and alot of you guys need to change your views on lifters, not all of us are the same. im the only one in the thread pretty much giving u full body pics trying to show u guys whats up. i wouldnt keep coming back to the thread to give you guys BS info...im almost at the point of getting my personal training certification
                                                                                                                                                                Just a lurker in the thread but just wanted to chime in to confirm that you are giving plenty of solid, educated, sports nutrition and training advice. My mom was a swim coach, my bro a div.1 swimmer at Stanford, and I have always been active as well (currently 4 days a week of hockey right now plus swimming at least an hour workout three days a week) and I have kept abreast of training and nutrition science for years (even those years where I didn't bother to follow any of it personally). It is obvious to me that you actually have studied this stuff and learned how to weed the junk science of fads and trends from the really useful scientifically sound information available today.

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                                                                                                                                                                  Comment

                                                                                                                                                                  • stickyfingerz
                                                                                                                                                                    Doin fine
                                                                                                                                                                    • Oct 2005
                                                                                                                                                                    • 24984
                                                                                                                                                                    #241
                                                                                                                                                                    Originally posted by who
                                                                                                                                                                    I always figured you were about 4'9 220lbs and lived in your moms basement.... lol

                                                                                                                                                                    Just got back from a solid 4 mile run. Was only planning on a 3 mile run but went exploring and the road I was on didn't merge back into our subdivision for way longer than expected. lol And looks like today is a 3 mealer and maybe a snack of some sort before bed. lol

                                                                                                                                                                      Comment

                                                                                                                                                                      • PSSuperstars
                                                                                                                                                                        Confirmed User
                                                                                                                                                                        • Jan 2006
                                                                                                                                                                        • 1477
                                                                                                                                                                        #242
                                                                                                                                                                        Originally posted by DLXphil
                                                                                                                                                                        ^ i lift 3-4 times a week. Like i said in the begining of the thread, you guys think that im a bb'er doing all this weight, eating alll this extremely large amount of food and killing myself. I mean yea its alot of hard work but in actuality its merely part of my routine. i spend maybe 60 minute TOPS in the gym. my training is all HIIT, high intensity interval training and a workout over 60 minutes will actually hurt performance rather than help it. everything in moderation, and alot of you guys need to change your views on lifters, not all of us are the same. im the only one in the thread pretty much giving u full body pics trying to show u guys whats up. i wouldnt keep coming back to the thread to give you guys BS info...im almost at the point of getting my personal training certification
                                                                                                                                                                        Just wanted to echo that all your advice has been spot on...

                                                                                                                                                                        This is speaking as a chick who is undergoing some intense body changes and mods right now.. and have been with world class Baylor trained nutritionists in the last few months..

                                                                                                                                                                        The 3 meals, 2 snacks... or every 3 hours eating something.... is the smartest...

                                                                                                                                                                        But the shake of 30g of protein or so.. every morning.. is the BEST weightloss, muscle building advice anyone can give you...
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                                                                                                                                                                          • stickyfingerz
                                                                                                                                                                            Doin fine
                                                                                                                                                                            • Oct 2005
                                                                                                                                                                            • 24984
                                                                                                                                                                            #243
                                                                                                                                                                            Just to clarify I don't need to lose any weight at all. I am too skinny right now and putting weight back on with muscle rather than fat.

                                                                                                                                                                              Comment

                                                                                                                                                                              • Choopa Phil
                                                                                                                                                                                Confirmed User
                                                                                                                                                                                • Apr 2009
                                                                                                                                                                                • 3965
                                                                                                                                                                                #244
                                                                                                                                                                                Thank you everyone for the kind words its much appreciated! anyways man, STOP RUNNING. your taking 2 steps forward and one step back with all this stuff you are doing. READ, RESEARCH, and then come back to this thread, at this point stupid questions are going to receive even dumber answers. Ive been in this game since i started college and i will never pass something onto someone to hurt or harm them in anyway. I dont go off of bro-science. i go off whats tried and true for myself and others. I personal train on the side when i have time and like to get my friends and family into shape. Clearly people have acknowledged my expertise on this subject, its a shame you arent comprehending basic concepts of calories in calories out.
                                                                                                                                                                                AIM - Choopa Phil
                                                                                                                                                                                Email - [email protected]
                                                                                                                                                                                A World Wide Leader In Hosting! * CHOOPA.COM *

                                                                                                                                                                                  Comment

                                                                                                                                                                                  • stickyfingerz
                                                                                                                                                                                    Doin fine
                                                                                                                                                                                    • Oct 2005
                                                                                                                                                                                    • 24984
                                                                                                                                                                                    #245
                                                                                                                                                                                    Originally posted by DLXphil
                                                                                                                                                                                    Thank you everyone for the kind words its much appreciated! anyways man, STOP RUNNING. your taking 2 steps forward and one step back with all this stuff you are doing. READ, RESEARCH, and then come back to this thread, at this point stupid questions are going to receive even dumber answers. Ive been in this game since i started college and i will never pass something onto someone to hurt or harm them in anyway. I dont go off of bro-science. i go off whats tried and true for myself and others. I personal train on the side when i have time and like to get my friends and family into shape. Clearly people have acknowledged my expertise on this subject, its a shame you arent comprehending basic concepts of calories in calories out.
                                                                                                                                                                                    Running and jogging is bad for me now? lol Its my cardio. I had a heart scare last year, turned out my heart is fine and healthy, but going to keep it that way. Running clears my head and gets my heart pumping. Tightens up my legs, and core. All I know is look at the progress pics. I may change some things up, but for all the more I work out Im doing pretty well.

                                                                                                                                                                                      Comment

                                                                                                                                                                                      • marketsmart
                                                                                                                                                                                        HOMICIDAL TROLL KILLER
                                                                                                                                                                                        • Dec 2004
                                                                                                                                                                                        • 20419
                                                                                                                                                                                        #246
                                                                                                                                                                                        Originally posted by stickyfingerz
                                                                                                                                                                                        Running and jogging is bad for me now? lol Its my cardio. I had a heart scare last year, turned out my heart is fine and healthy, but going to keep it that way. Running clears my head and gets my heart pumping. Tightens up my legs, and core. All I know is look at the progress pics. I may change some things up, but for all the more I work out Im doing pretty well.
                                                                                                                                                                                        seriously, you need more protein. you look flat in those pictures.

                                                                                                                                                                                        if you want to get some more muscle mass without adding fat, try to get at least 1g to 1.5g of protein per lb of your current weight.

                                                                                                                                                                                        what is your current weight?

                                                                                                                                                                                          Comment

                                                                                                                                                                                          • stickyfingerz
                                                                                                                                                                                            Doin fine
                                                                                                                                                                                            • Oct 2005
                                                                                                                                                                                            • 24984
                                                                                                                                                                                            #247
                                                                                                                                                                                            Originally posted by marketsmart
                                                                                                                                                                                            seriously, you need more protein. you look flat in those pictures.

                                                                                                                                                                                            if you want to get some more muscle mass without adding fat, try to get at least 1g to 1.5g of protein per lb of your current weight.

                                                                                                                                                                                            what is your current weight?
                                                                                                                                                                                            135lb. I was down to 129 130 few months ago lol. 165 to 170 was my top weight.

                                                                                                                                                                                              Comment

                                                                                                                                                                                              • bronco67
                                                                                                                                                                                                Too lazy to set a custom title
                                                                                                                                                                                                • Dec 2006
                                                                                                                                                                                                • 29026
                                                                                                                                                                                                #248
                                                                                                                                                                                                From someone has had ripped abs in the past....

                                                                                                                                                                                                Abs are made in the kitchen, not in the gym. Eat small meals, more frequently, with lots of fruit and water. Cardio in the morning and evening, sprinkled with some jump rope and heavy bag work will get you there.

                                                                                                                                                                                                Don't listen to any bullshit telling you to do x amount of crunches, or y amount of leg lifts. That's all fucking bullshit.

                                                                                                                                                                                                  Comment

                                                                                                                                                                                                  • marketsmart
                                                                                                                                                                                                    HOMICIDAL TROLL KILLER
                                                                                                                                                                                                    • Dec 2004
                                                                                                                                                                                                    • 20419
                                                                                                                                                                                                    #249
                                                                                                                                                                                                    Originally posted by bronco67
                                                                                                                                                                                                    From someone has had ripped abs in the past....

                                                                                                                                                                                                    Abs are made in the kitchen, not in the gym. Eat small meals, more frequently, with lots of fruit and water. Cardio in the morning and evening, sprinkled with some jump rope and heavy bag work will get you there.

                                                                                                                                                                                                    Don't listen to any bullshit telling you to do x amount of crunches, or y amount of leg lifts. That's all fucking bullshit.
                                                                                                                                                                                                    i agree. diet comes first. if you dont have your diet dialed in, you will have a hard time getting the results you want.

                                                                                                                                                                                                    the other challenge is that the body has an amazing ability to adapt. i am a strong believer that you need to keep the body confused when it comes to diet and exercise.

                                                                                                                                                                                                    you dont need to go yo-yo, but subtle changes will keep the body confused and help give you consistent progress..

                                                                                                                                                                                                      Comment

                                                                                                                                                                                                      • bushwacker
                                                                                                                                                                                                        Confirmed User
                                                                                                                                                                                                        • Jun 2002
                                                                                                                                                                                                        • 2817
                                                                                                                                                                                                        #250
                                                                                                                                                                                                        Originally posted by marketsmart
                                                                                                                                                                                                        i agree. diet comes first. if you dont have your diet dialed in, you will have a hard time getting the results you want.

                                                                                                                                                                                                        the other challenge is that the body has an amazing ability to adapt. i am a strong believer that you need to keep the body confused when it comes to diet and exercise.

                                                                                                                                                                                                        you dont need to go yo-yo, but subtle changes will keep the body confused and help give you consistent progress..
                                                                                                                                                                                                        Shit, then I should be in great shape. I'm fucking confused on a daily basis.

                                                                                                                                                                                                          Comment

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