Originally Posted by dyna mo (Post 17252842)

going by 3 signs-

1. the tape measure, all measurements show an increase in muscled areas- arms are 1.5" bigger, legs- 2", chest is 3+" and a decrease in flabby ones, my waist went from a 34.5" to 29"

Originally Posted by NetHorse (Post 17253590)

Start weight lifting. 3 days a week, no need to lift heavy, but weight lifting does wonders for weight loss.

Monday, wake up, do cardio first thing in the morning on an empty stomach. Stay within your target heart rate for 30 minutes.

Meal 1
Light carbs, (only complex carbs!!!!! wheat bread, plain oats, sweet potatoes, brown rice etc), a couple egg whites and water. Stay away from juice with refined sugars, white bread, white rice, (basically anything with simple sugars).

1 1/2 hours after breakfast; weight training. Chest and Back. Don't have to lift heavy, and you don't have to over do it.

Meal 2 Post workout, 1 scoop no carb protein shake. Stay away from whey concentrates and casein.

Meal 3 lean chicken breast, white meat turkey or tuna and some steamed veggies, (preferably broccoli).

Meal 4 1/2 cup brown rice, lean chicken breast, white meat turkey or tuna and steamed veggies

Meal 5 1 scoop no carb protein shake

Tuesday, wake up do cardio, same diet as above minus one protein shake and no weight training.

Wednesday. No cardio in the morning. Same diet as Monday, weight training workout your legs. I personally don't do cardio on leg days.

Thursday. Same as Tuesday, cardio, same diet minus one protein shake no weight training.

Friday. Same as Monday and Wednesday, weight training workout biceps & triceps and light shoulders.

Saturday same diet as Tuesday and Thursday, no cardio no weight training. (REST)

Sunday another rest day, as well as a "cheat day" on your diet. By cheat day, I don't mean go to McDonalds and splurge, but eat something you enjoy that's relatively healthy. Maybe spaghetti & meatballs, or a deli sandwich. Why a cheat day? It's to keep from going insane. IMO, cheat days are necessary whether you're bulking, cutting or just maintaining. A lot of people overly force themselves to a diet they simply can't stick with long enough to see results.

You can switch it up by adding salmon 1-2 weeks, or replacing your main carb source during carb meals with fruits and/or nuts. Change things as you see fit so you can comfortably stick with it. There is a massive diet section on bodybuilding.com with all sorts of meal ideas.

The sample diet I posted above is not the typical body builder diet. If your goal is to gain muscle mass I would add a meal or two and more protein.

As for my build, well, I don't have a "6 pack", but I'm relatively lean with a flat stomach at a bit over 12% BF. I'm however also 6'2" 225lbs with a fair amount of muscle mass and I'm on a 3000 cal+ diet. My diet isn't 100% but I consistently do cardio to stay relatively lean considering my size. I also drink on the weekends, which is definitely counter productive. :1orglaugh

If you have the dedication to stick with it, you will get the results you want! :thumbsup

Originally Posted by dyna mo (Post 17253185)

damn sure does!

she's in great shape, not to mention she gets nekkid for the cam, but that besides the point. i do a few of those exercises, as they are part of a couple of the p90x routines- jump squats, mountain climber peaks and kick ups. that said, i am still not to the point where i could do what she's doing. i'll get there though.

Originally Posted by will76 (Post 17253972)

Ok I don't want a 6 pack that bad. I am willing to put some work in but to have to eat what I consider crap every day and bust my ass working out on top of that isn't worth it. What you suggest I would stick with for 2 days and then say fuck it. I need to find a middle ground of some hard work, some sacrafic but it still has to be fun and still has to have a mix of foods that I actually enjoy.

Originally Posted by NetHorse (Post 17254084)

I'm fairly active, lift 3x a week + cardio 4x a week as well as full court basketball 2x a week. Even then I don't have a 6pack showing, unless you have very good genetics it takes a strict diet.

Ask dyna mo! I can guarantee regardless of what his routine was like he saw the biggest results due to his diet. Even with all those P90X type programs they come with strict diet guidelines you have to follow to see the results they advertise.

Anyways, good luck. In the end it's all about being healthy and looking good. You don't have to live an uncomfortable lifestyle just to have a 6pack. :thumbsup

Originally Posted by The Demon (Post 17254136)

I don't know, I'm finally comfortable with my diet. It includes 2 protein shakes a day, an omelette, canned chicken, and a 5th meal. All in all that's around 175+grams of protein which fuel my heavy lifting. I did 305 5 times the other day.

Originally Posted by The Demon (Post 17253829)

Well yea, your deficit+HIIT=increase in lean body mass because fat decreases.

Originally Posted by will76 (Post 17253972)

It can't be that hard,

Originally Posted by datatank (Post 17254023)

She is the best. That is my ideal woman

Originally Posted by NetHorse (Post 17254084)

The older you get the more you have to sacrifice in order to maintain a 6pack.
Ask dyna mo! I can guarantee regardless of what his routine was like he saw the biggest results due to his diet. Even with all those P90X type programs they come with strict diet guidelines you have to follow to see the results they advertise.

Anyways, good luck. In the end it's all about being healthy and looking good. You don't have to live an uncomfortable lifestyle just to have a 6pack. :thumbsup

Originally Posted by bronco67 (Post 17254163)

they sell canned chicken? How is that?

Originally Posted by pornlaw (Post 17254395)

Abs are also genetic... Before law school I was 6'0" and 175lbs and less than 10% body fat and was working out 4 hrs a day. 2 in the AM and 2 at night and I never got a 6 pack... it sucked. And at 175 I was too skinny.

17 years later at 41 yrs old I have been lifting for the past 2 months - 5 days a week and have dropped 12 lbs. I went from 207 to 195.

In the past week I have restricted caloric intake to about 1000 a day and have lost another 4lbs and have started Muscle Milk protein shakes added 22 grams of protein a day.

I just started cardio this week and am now working out 6 days a week, lifting in the AM and 30 minutes of cardio before bed.

Target weight is 185lbs and body fat of < 15% before I start trying to add 10lbs of muscle by Jaunary. I probably have added 2-3lbs of muscle in the last 3 months.

It is definitely a lot more difficult as you age. The last time I pushed to get in shape I was 34 and it was a lot easier than it is now.

Originally Posted by NetHorse (Post 17254557)

^ drop the muscle milk man, that stuff is overpriced garbage. It does taste good though. Not only does it have too much saturated fat.....

http://www.webmd.com/food-recipes/ne...healthy-metals



Stick with ON pure isolate or whey. Not only is it cheaper, it's healthier as well.

Originally Posted by DEA (Post 17251761)

try this 2 times a day 30 minutes per session and see the results !!!!

http://www.erotikbilder.ch/sexbilder_u/sexbilder.jpg


.

Originally Posted by pornlaw (Post 17254773)

Thanks for the info. I never knew that. I am only using it once a day and the the test results are based on 3 servings per day so while I am not happy I also not scared by it.

I will look for something new though and will check out your recommendation.

Originally Posted by will76 (Post 17252977)

Ok here is my details:

6'0 200 pounds 34 years old. My waist is 36 inches. Which since I started jogging again I've slimmed it down a little, I can notice I have some extra room in my 36 inch shorts now. I use to work out a good bit back in college and still kept decent muscle tone in my arms and chest even though i rarely work out any more.

My diet isn't the best but it isn't crap either. I stay away from saturated fats as much as possible. I eat very little junk food. When I am working home which is most of the time I will eat a sandwich or lean cruise frozen dinner, which are good because I can track calorie intake. I figure on most days I am taking in about 1500 - 2000 calories. I eat out a couple times a week (either lunch or dinner) and when I do i usually eat crap. I only drink water or no calorie drinks. If I am going to take in calories its not going to be from a liquid. I rarely drink, don't smoke.

When I jog I do it on the treadmill, mainly to keep track of calories burned. I typically burn between 300 - 750 calories depending on how far I run. The shortest I run is a speed run (which for me is pretty fast) 2.5 miles in 20 minutes. If I do a long run I will run 6 miles in about 1 hour and burn about 750 calories.

I just started mixing in some weights but for the past month I've just been running.

I don't take vitamins, pills or anything like that.

So what should I do?

Back in college before I started sitting in front of a PC all day I was about 185, ripped abs and in great shape, very active. Damn internet... yanking it and sex has been the most exercise I have gotten the last 10 years.

Originally Posted by datatank (Post 17254023)

She is the best. That is my ideal woman

Originally Posted by CarlosTheGaucho (Post 17257493)

1500 - 2000 sounds pretty low to me, I don't think you need to go that low, and if you're adding physical activity it's even counterproductive, if your body starves it doesn't recover well and tries to burn a lot of muscle

if you're 6'0 and 200 pounds your basal metabolism will be at least 2 000 calories / day, more likely even more

so let's say your intake would be 2 400 calories / day in five healthy, balanced meals

Now how much you should burn (example for illustration):

- 2 000 is basal
- 200 is common activity (walking etc.)
- say 600 is work out (cardio / etc.)

- that would give you a nice 2400 / 2800 ratio 400 cals are cca 1 600 kJ (I always have to use Euro numbers to recalculate) so that would mean you can be burning as much as cca 80 g fat a day (very rough estimation, someone correct me if I'm wrong)

But that way, say 5 work outs a week would mean approx 400 g (almost a pound) a week

I'd say that's about the zenith there and you shouldn't try harder otherwise you'll be burning too much muscle and feel tired

a couple suggestions

- try to cut eating out completely for a month or two, that's the only way to control what you eat, I can more or less guarantee it's gonna boost the results

- aim for five meals a day, don't starve for breakfast and eat more after the work out

- adding a protein drink before the sleep as the fifth meal shouldn't harm either, even if you'd only be exercising abs

- if you want to do abs specifically do them every second day (I used to do that at high school every morning at 5:30 AM) but it's probably much better if you have every other day for recovery

- I'd go for more than 25 repetitions in a serie and a total of 250 - 300 repetitions per session

- prefer a longer cardio work out (45 - 60 minutes) at cca 70 pct. of your maximum heart rate, they say you start to burn fat effectively after cca 15 minutes of cardio and I can attest that longer workouts indeed brought more notable results for me

- pick exercise that works for you and that you feel well, be careful with your neck, test technique until you properly "feel" the muscles

Originally Posted by will76 (Post 17257784)

Maybe i am intaking more than I realize. On days when I eat a subway sandwich for lunch (foot long about 700 cals) and a frozen dinner (350 cals) for dinner, eat a frozen desert (250 cals) and maybe snack on a pudding or couple 100 cal snack packs, I don't think I am getting over 2,000 cals. I might have some OJ that accounts for a couple 100 cals... My biggest help to keeping my calories down is drinking diet drinks and water. With the exception of a glass of OJ I get 0 calories from drinks. Before I switched to diet and water I was drinking about 1200 - 1500 calories a day in soda but I had a 6pack back then not counting all of the beer I was drinking lol :1orglaugh:helpme

When I eat out (lunch or dinner) I have no idea how many cals I am getting but I eat not the best when I eat out so i am guessing I am eating 1000- 1500 or more just from that 1 one meal. So I might be doing a lot more those days and making up for my pathetic frozen dinner eating days.

Originally Posted by will76 (Post 17257784)

Maybe i am intaking more than I realize. On days when I eat a subway sandwich for lunch (foot long about 700 cals) and a frozen dinner (350 cals) for dinner, eat a frozen desert (250 cals) and maybe snack on a pudding or couple 100 cal snack packs, I don't think I am getting over 2,000 cals. I might have some OJ that accounts for a couple 100 cals... My biggest help to keeping my calories down is drinking diet drinks and water. With the exception of a glass of OJ I get 0 calories from drinks. Before I switched to diet and water I was drinking about 1200 - 1500 calories a day in soda but I had a 6pack back then not counting all of the beer I was drinking lol :1orglaugh:helpme

When I eat out (lunch or dinner) I have no idea how many cals I am getting but I eat not the best when I eat out so i am guessing I am eating 1000- 1500 or more just from that 1 one meal. So I might be doing a lot more those days and making up for my pathetic frozen dinner eating days.

Originally Posted by CarlosTheGaucho (Post 17259142)

Lots of hidden stuff, if you eat anything pre fabricted it always includes hidden calories etc.

But mainly a quality is important - much better if you buy fresh ingredients and mix them yourself.

Also you can eat frequently (every three hours), and more in total, but if it's really quality food you're much better off than eating the "typical" way.

I've also bought me a new saucepan, so I don't need to use any sort of oil if I'm about to do eggs for breakfast or fry spaghetti w. tuna fish, this quite majorly lowers the amount of fat one consumes.

Planning to get me also a George Foreman grill cause I'll need to mix in some red meat time from time, eating almost entirely fish for almost six months now.

As far as I remember a decent dining out the American way is enough to feed a village in Africa for a week,

I seriously would have problems with so much great and cheap food around, if I need to fantasize about food I use to search through the memories how I used to dine in NYC, Vegas or Florida - Japanese restaurants, steaks, ribs, Mexican food, Thai food, lobster, shrimps, breakfast omelettes .. damn.

What's advantage over here is that most of the dining is just not worth the money - bored waiters, service sucks, portions are small, food not overly tasty, ingredients not fresh and they charge you for every non sense like water costs about one fifth of the price of a meal - so it's easier to stick to my own "recipes" :)

Originally Posted by will76 (Post 17253061)

this looks pretty intense: http://www.bodyrock.tv/2010/06/12/su...sweat-workout/

Originally Posted by datatank (Post 17254023)

She is the best. That is my ideal woman

Originally Posted by will76 (Post 17259255)

No city in the world has better food than New Orleans, so it makes it even harder for people living here to be in shape. Everything is either fried, soaked in oils, made with heavy creams or covered in cheese. But the food is damn good. Ate out tonight but had fajitas (grilled steak, chicken and shrimp) so it wasn't that bad and I ate a pretty small portion, for me at least. How do you even begin to count calories when you are eating out?

Originally Posted by will76 (Post 17259255)

No city in the world has better food than New Orleans, so it makes it even harder for people living here to be in shape. Everything is either fried, soaked in oils, made with heavy creams or covered in cheese. But the food is damn good. Ate out tonight but had fajitas (grilled steak, chicken and shrimp) so it wasn't that bad and I ate a pretty small portion, for me at least. How do you even begin to count calories when you are eating out?

Originally Posted by J$tyle$ (Post 17259343)

Been doing p90x since Monday ... intense!

Originally Posted by CarlosTheGaucho (Post 17259395)

Calories are not all that important, much more important is how and what you consume that accounts for the total intake

Calories are just metrics but what matters is the balance

30 g protein

30 - 100 g carbohydrate

5 - 20 g fat


Carbohydrates and proteins have the same energetic value per g

fat has twice as much per g

So all the play with calories is tricky, you need balance

you need fat, without fat your hormones wouldn't work properly, but not more than cca 50 g a day, the rest stores easily, now do a math and it's not all that easy to keep fat at 50 - 70 g a day, cause it's put into everything, like the oil the meat is done with, all kinds of sauces, deserts, apetizers etc.

Originally Posted by ahoy (Post 17259409)

She gets naked in videos? Link. Please

Originally Posted by dyna mo (Post 17259830)

carlos, i value your opinion on these things, as you have figured out for yourself what works. but i do not know what you mean when you state that protein and carbs have the same energy value? is that another way of saying they each = 4 calories? that's true but that's just a measurement, carbs have a much higher energy value re: actual energy required to function. I'm sure you know that, just wanted to clarify. if one were to consume primarily carb cals and not expend the equivalent amount of physical energy, those carbs turn to fat.

also, in my experience, total calories is really what's important for weight loss. i've tried low-carbs diets, all kinds, high protein weight gain diets, etc. for me, calories burned must be less than calories consumed or weight gain results.

next, comes balance, especially as activity levels increase, and then once activity level hits athlete/performance levels, the balance needs to shift to more carbs to fuel the body for the ultra-high level of activity. i've discovered this recently as i took my workouts to a much higher intensity, i was *bonking*, running out of gas prior to finishing my workout, i added ~300 cals of carbs and bam, my energy was sustained through the workouts. (being diabetic complicated this for me, but that's another story).

not trying to be a tard here, just having dialogue about a great topic.

Originally Posted by CarlosTheGaucho (Post 17259871)

What I'm trying to say is that you don't need to starve to burn fat, you gotta keep a balance between carbs / fat / protein and a slightly lower total energy intake than the outtake, the difference in my case was probably say - 300 - 400 calories a day with 2 g of proteine per kg of weight (again apologize for the metrics)

So I believe we're actually in agreement.

If you're gonna be starving or your diet will be unbalanced, you're only gonna damage yourself - although you may come to even more shocking results, but you're gonna be most likely also burning your inner protein - muscles, not to mention starving is dangerous for one's health and a follow up usually is to store anything the body can store.

Never starved, kept 5 meals going on every day every 3 hours, didn't even lose that much weight, stronger than before, most likely gained muscle, yet I've also lost 5 inches in waist and burned loads of fat.

Originally Posted by ktj4l (Post 17259895)

Another exercise thread filled with 99% bullshit. Fucking awesome.

Originally Posted by DLXphil (Post 17259920)

Will no offense but your diet sucks, too little calories and really crappy sources of nutrition to be 100% honest

Originally Posted by dyna mo (Post 17259941)

short & sweet, gotta love a dlxphil post! :thumbsup

:1orglaugh:1orglaugh:1orglaugh

Originally Posted by DLXphil (Post 17259983)

you know how i do things, no sense in beating around the bush. My best suggestion is to start reading up on macro nutrition fat/protein/carbs, and base a diet around your goals after youve properly educated yourself on it. no single person in this thread can give u the wealth of information there is on bodybuilding/nutrition forums. Ketogenic diets work great but you really need to take into consideration what your intaking. just becuase its chicken and on a subway sandwich doesnt make it good for you. You need unprocessed natural foods, it literally takes me maybe 2 hours tops to cook all my meat for the entire week which isnt bad at all considering there would be no prep or cooking, just grab and go. Not to mention u buy 2 subway sandwiches its minimum 10$, u can buy like 6 pounds of chicken with that


p.s. dyna, is that u on JBM now?

Originally Posted by DLXphil (Post 17260014)

looking good man! keep it up, your cut seemed to be quite sucessful. Keep it up!

Originally Posted by DLXphil (Post 17260302)

hey no one is perfect man, cutting while retaining mass, not to mention cutting while being a diabetic and retaining mass is extremely difficult. I give you serious props man. the muscle will come back quick dont you worry :) I was out of the gym for about a year, been back since december. I was 172 before the injury started working out at about 147ish december and now im back up hovering right around 165-170. 8 months and im almost back!