6 pack by august 18th help(reps)

[WEEZYFBABY]

ok my goal is to have a 6 pack by the time school starts

im currently around 20 % 5ft 10inch. 157 lbs

i have been doing KETO for past few weeks with some decent success, but i was wondering if there was a diet that would work faster. if you guys could post an example diet and i agree with it i will follow it exactly. im doing a KETO log url is in signiture.

are there any tips please guys thanks!!!!!!!!!!

:bruce2: :bruce2: :bruce2: :bruce2: :bruce2:

EXTREME HARD WORKER!

 

[hardestgainer]

Well first off is don't starve yourself to much, or you will slow down your metabolism. So make sure you are taking random mini breaks from your diet, and don't try to lose it to fast. IMO the best way to lose fat is cardio first thing in the morning before breakfast, it sucks at first, but u will grow to love it. Wake up, take a fat burner if u chose so, then do your cardio 20-30 mins later. Aswell once you get down to the final 5 pounds or so, sometimes cortisol levels are really high, and a cortisol blocker might help with the last stretch. Good luck man, let us know how it goes.

 

[flytrapcan]

Try doing some HIIT cardio sessions, works great.

 

[srx600]

morning cardio

why wait 20-30 mins to do morning cardio? Why couldn't you just get up and go?

 

[hardestgainer]

that's only if your taking a thermo fat burner, give it a while to kick in.

 

[WEEZYFBABY]

thanks guys there anything i should eat importantly plus would doing low carb speed things up?

 

[stxnas]

Empty your PMs bud.

 

[lazerss9]

im not tryin to be a downer, but isn't your goal a little unrealistic? if im not mistaken, u need to under 10% to show the six pack, and losing 10% in just over a month seems a little extreme. im not sayin dont try to lose the weight, but i just think u should spread ur goal over a slightly longer time period, like maybe two months? then again, 157 at 5'10" doesn't seem like 20%.

in any event, good luck reachin ur goal and keep up the hard work!

 

[WEEZYFBABY]

ok i agree with what everyone is saying that this goal is a little un realistic, but im going to try to lose as much fat as possible and about the BF% i dont know, but thats what my digital scale says and i know its not accurate.BUT ARE THERE ANY TIPS OF HOW TO LOSE WEIGHT FASTER????

 

[WEEZYFBABY]

Should Morning Cardio Be Low Intensity, High Intensity, Of High Intensity Interval Training????

 

[hardestgainer]

Should Morning Cardio Be Low Intensity, High Intensity, Of High Intensity Interval Training????

i usually do low intensity empty stomach. If i'm going to be doing high intensity, i usually have a shake before hand, just to save as much muscle as possible. Aswell low intensity uses fat starage for energy, high intensity uses food energy. But i geuss if there is no food for energy it will use stored fat.

 

[WEEZYFBABY]

i usually do low intensity empty stomach. If i'm going to be doing high intensity, i usually have a shake before hand, just to save as much muscle as possible. Aswell low intensity uses fat starage for energy, high intensity uses food energy. But i geuss if there is no food for energy it will use stored fat.

thanks man just got home from 45 mins low intensity

 

[workin2005]

For your goals I would say,

-All weight and cardio sessions should be HITT style.
-Drink BCAA's before and after your cardio and before after and during your weight training.
-take 3-6 grams fish oil per day spread out over breakfast, lunch and dinner.
-Be sure your getting at least 200 grams of quality protein per day.
-Stay on a low carb diet, but have a "carb up" meal twice per week. For this meal, eat a large bowl of Oatmeal, or a large sweet potato, or a large bowl of brown rice. The meal should have about 75-100 grams of complex carbs in it.
-EAT CLEAN!!! (most important) NO CHEAT MEALS.

Good luck! :thumbsup:

Workin

 

[WEEZYFBABY]

For your goals I would say,

-All weight and cardio sessions should be HITT style.
-Drink BCAA's before and after your cardio and before after and during your weight training.
-take 3-6 grams fish oil per day spread out over breakfast, lunch and dinner.
-Be sure your getting at least 200 grams of quality protein per day.
-Stay on a low carb diet, but have a "carb up" meal twice per week. For this meal, eat a large bowl of Oatmeal, or a large sweet potato, or a large bowl of brown rice. The meal should have about 75-100 grams of complex carbs in it.
-EAT CLEAN!!! (most important) NO CHEAT MEALS.

Good luck! :thumbsup:

Workin

workin u da man thanks id rep u again, but it wont let me!!!!!:thumbsup: :thumbsup:

 

[PumpingIron]

157lbs @ 20% BF...thats say you have 31.4 pounds of bodyfat.

To get to a point where you abs begin to show would be close to 10%...that would mean losing 15.7lbs and no muscle. Bring you down to 141.3lbs at 10% and 5'10.

You sig says your a high school athlete. What is the sport? I think you should be more concerned with putting on size and strength than losing fat.

 

[BigCasino]

157lbs @ 20% BF...thats say you have 31.4 pounds of bodyfat.

To get to a point where you abs begin to show would be close to 10%...that would mean losing 15.7lbs and no muscle. Bring you down to 141.3lbs at 10% and 5'10.

You sig says your a high school athlete. What is the sport? I think you should be more concerned with putting on size and strength than losing fat.

I'm glad someone finally said it. Either his estimate of 20% bf is way off, or he is gonna have to get pretty small @ 5'10" to have abs showing. I'd say just bulk to like 180lbs then cut up man.

 

[WEEZYFBABY]

I'm glad someone finally said it. Either his estimate of 20% bf is way off, or he is gonna have to get pretty small @ 5'10" to have abs showing. I'd say just bulk to like 180lbs then cut up man.

thanks for advice,but im going for it

 

[PumpingIron]

thanks for advice,but im going for it

get big...worry about asthetics later...

 

[Ubiquitous]

staying in ketosis would melt the fat off you, but judging by your stats, I would venture to say that it would be unhealthy for you to attempt such a drastic drop in such a ridiculously short period of time.

I admire you for "going for it", but give yourself a break and have a more realistic goal. How about recomp nicely by christmas?

 

[WEEZYFBABY]

guys i made a new myspace w/ pic on it check it out

www.myspace.com/bodybuilding123

 

[srx600]

bf

You are less than 20%, but you are lacking mass. You need to bulk. If you cut now, you will just look skinny. Your chest is especially lacking. Pack some mass and cut down later.

 

[WEEZYFBABY]

You are less than 20%, but you are lacking mass. You need to bulk. If you cut now, you will just look skinny. Your chest is especially lacking. Pack some mass and cut down later.

i just really want to show up to school with a 6 pack!

yesterday i did 3 cardio session

45 min low intensity morning cardio

35 mins HIIT

35(20 mins running on incline. 15 walkin incline)

 

[WEEZYFBABY]

BUMP BUMP

doing lots of cardio

3 times yesterday and twice today scale is not showin any difference, although i have been drinking lots of water....thoughts?????

 

[snakebyte05]

post up your diet so we can see what you eat during the day. You may just be eating the wrong kinds of foods and stalling progress with that. Also cardio 3x a day is going to burn you out QUICKLY. I would not recommend it, doing this is not necessarily going to help you lose weight faster.

 

[WEEZYFBABY]

meal 1: 2 whole eggs 1 egg white w/ 2 teaspoons low carb ketchup
meal 2: 1/4 cup almonds fish oil multi vitamin
meal 3: 2 turkey sausages 1/2 cup cheddar shredded fish oil
meal 4: one scoop 100% whey PWO
meal 5: salad(lettuce, Parmesan cheese, blue cheese dressing)
meal 6: 2 cups broccoli and 2 slice chedddar

 

[WEEZYFBABY]

that was yesterday this is today

meal 1: 2 egg white, 1 whole egg ketchup
meal 2: korean bbq weird stuff
meal 3: kinda cheated with some chicken strips( i had to was starving at youth group)
meal 4: smoked turkey salad w/ blue cheese

 

[lazerss9]

im not sure of the numbers, but i doubt that thats very many calories, probably close to 2000. ur last two meals from yesterday probably shouldnt even be considered a meal together; most people would eat that kind of stuff in addition to their meal(like meat and carbs). the guys were just sayin in another thread that if u eat too little calories, your body goes into starvation mode where it holds on to all the food you eat and stores it as fat(if i understood correctly). also, u probably wont notice any weight changes after just 1 or 2 days; check ur weight once every week and you should notice changes along with keeping u motivated since ur seein changes.

read thru this and it might help: http://anabolicminds.com/forum/nutrition-health/70739-trouble-leaning-up.html#post905575

 

[WEEZYFBABY]

thanks ill look into that

 

[lazerss9]

do u no the numbers on ur daily intake? that will probably help people out with helping u out.

 

[WEEZYFBABY]

i did but i dont kno its hard to do! im gonna try to get back into it

 

[workin2005]

that was yesterday this is today

meal 1: 2 egg white, 1 whole egg ketchup
meal 2: korean bbq weird stuff
meal 3: kinda cheated with some chicken strips( i had to was starving at youth group)
meal 4: smoked turkey salad w/ blue cheese

That's only about 100-110 grams protein...UP YOU PROTEIN BY ABOUT 100 grams. And remember...eat CLEAN...no fried foods, no blue cheese dressing, no korean bbq weird stuff!

I attached a diet and exercise plan I think would work well for you. Look it over and follow it to the tee. It's more of a re-comp than an all out fat loss plan, but stick with it for about 2 months...you'll be glad you did! My brother in law is who I originally wrote it for, but I handed it out to many different people/clients now and the results have been EXCELLENT for those that follow it perfectly.

Good Luck,

Workin

 

[Ubiquitous]

awwww dang... korean bbq is good... have some compassion for him.

 

[workin2005]

awwww dang... korean bbq is good... have some compassion for him.

:nono: :food: :nono: :food:

It's hard to give up the food you love...I know! With tall goals like the ones he's stated however, I think he needs to reach them first, then reward himself with a little (or a lot) Korean BBQ! :thumbsup:

Workin

 

[WEEZYFBABY]

:nono: :food: :nono: :food:

It's hard to give up the food you love...I know! With tall goals like the ones he's stated however, I think he needs to reach them first, then reward himself with a little (or a lot) Korean BBQ! :thumbsup:

Workin

agreed....:food: :food:

 

[Ubiquitous]

Korean BBQ can be low-carb, just cook the meat sans sauce.

 

[WEEZYFBABY]

That's only about 100-110 grams protein...UP YOU PROTEIN BY ABOUT 100 grams. And remember...eat CLEAN...no fried foods, no blue cheese dressing, no korean bbq weird stuff!

I attached a diet and exercise plan I think would work well for you. Look it over and follow it to the tee. It's more of a re-comp than an all out fat loss plan, but stick with it for about 2 months...you'll be glad you did! My brother in law is who I originally wrote it for, but I handed it out to many different people/clients now and the results have been EXCELLENT for those that follow it perfectly.

Good Luck,

Workin

i didnt see attachment thanks man!!!!!!!!!!

 

[WEEZYFBABY]

bummmmmppppppeeeeddddd

 

[workin2005]

i didnt see attachment thanks man!!!!!!!!!!

My pleasure!

Workin

 

[WEEZYFBABY]

here is todays diet exact what i ate

woke up,
took lipo 6
some bcaas
45 mins low intensity cardio
meal 1: 1/2 cup oatmeal w/ 1 teaspoon cinamin and 1 packet splenda, 6 egg whites
meal 2: 6 inch chicken sub from subway on wheat, double meat and a slow burning protein shake 50g
workout
no after workout cardio had 2 go somewher
took 60 g protein and 30 g carb
meal 4: large salad(raw broccoli, lettuce,onion,grilled chicken w/ low fat 2 tablespoons honey mustard dressing, 2 slices of wheat bread w/ tiny bit of bbq sauce and some cheese, slice of watermelon

NOW WHAT SOULD I EAT????GOD DANG I HATE GOING OUT IM NOT GOING OUT ANYMORE SO HARD TO STAY ON TRACT AND KNO WHAT IM EATIN EXACTLY!!!!!!

 

[john123131]

Weezy, Aaron (workin) and the boys got you on the right track. Keep track of your daily food intake with fitday.com
it allows you to see where your calories are coming from. Still seems like you need more protein. Good luck with everything man.

 

[stxnas]

workin u da man thanks id rep u again, but it wont let me!!!!!:thumbsup: :thumbsup:

No worries, I got him for you! That was some pretty solid advice that he gave you.

 

[WEEZYFBABY]

guys i need your help!!!!!!!!

i cant stop having little cheats, like for instance today for lunch i got a 6 inch double meat chicken sub from subway and protein shake, and for dinner there was pizza tiny bit of grilled chicken and brownies, couldnt stop eatin brownies and had 2 pieces of pizza did have lots of chicken. how do i stop from these little cheats guys what do u do to stop ure self i almost wanna just give up god dang!!!!!!!!!!!!!!!!!

 

[lazerss9]

its all about determination. if u want something bad enough, ull b willing to give up some things, like brownies and pizza. think about ur goal and keep ur mind on that everytime u want to cheat. also, try to get ur parents to stop buying crappy foods(i was never able to get my mom to do that, but its worth a try) and that way there wont be those temptations. determination is the key; keep ur mind on the goal and eventually ull reach it, as long as u stay determined.

also, i think 1 cheat meal/week is ok, but i could be wrong...just dont do it everyday.

 

[WEEZYFBABY]

its all about determination. if u want something bad enough, ull b willing to give up some things, like brownies and pizza. think about ur goal and keep ur mind on that everytime u want to cheat. also, try to get ur parents to stop buying crappy foods(i was never able to get my mom to do that, but its worth a try) and that way there wont be those temptations. determination is the key; keep ur mind on the goal and eventually ull reach it, as long as u stay determined.

also, i think 1 cheat meal/week is ok, but i could be wrong...just dont do it everyday.

thanks man i dont have any bad foods at my house really other than just recently my mom volunteered:burger: to have people over for youth group so she got pizza and brownies it sucked and im made

 

[WEEZYFBABY]

This Forum And Bodybuildingdungeon.com Are Way Better Than Bb.com!!!!!!

 

[WEEZYFBABY]

GUYS I HAVE AN INCREDABLE RECIPE FOR YALL

OATMEAL PANCAKES TO DIE FOR

ingrediants: 2/3 cup oatmeal
5 egg whites
2 packets splenda
cinamin
blender

step 1: put oatmeal and egg whites and 1 pack splenda into blender and blend to it becomes slightly liquidy
step 2: pour on skillet/ frying pan like a normal pancake
step 3: after done cookin the pancake sprinkle the other packet on top along with the cinamin and if you want add some sugar free syrup!

 

[WEEZYFBABY]

some one please try that recipe i guarentee you'll like it just finished eating one!

 

[WEEZYFBABY]

ok im back i was on a mission trip and i found myself a lady infact i just dropped her off at her house from movie, but she is amazin...anyways startin tom. im back on keto and my KETO log so check it out its under TIME TO GET BIG(SERIOUS) thanks for all yalls help!

 

[Smokey3957]

For your goals I would say,

-All weight and cardio sessions should be HITT style.
-Drink BCAA's before and after your cardio and before after and during your weight training.
-take 3-6 grams fish oil per day spread out over breakfast, lunch and dinner.
-Be sure your getting at least 200 grams of quality protein per day.
-Stay on a low carb diet, but have a "carb up" meal twice per week. For this meal, eat a large bowl of Oatmeal, or a large sweet potato, or a large bowl of brown rice. The meal should have about 75-100 grams of complex carbs in it.
-EAT CLEAN!!! (most important) NO CHEAT MEALS.

Good luck! :thumbsup:

Workin

Not tryin to bring back a dead thread here but if I were to start running a program similiar to this, with low carb, is it still important to have complex carbs before and after a weight session??

Or just 2 carb up meals? And when would be the best time to have these??

Also what about veggies and fruit while on a low carb diet??

Thanks!!!

 

[workin2005]

Not tryin to bring back a dead thread here but if I were to start running a program similiar to this, with low carb, is it still important to have complex carbs before and after a weight session??

Or just 2 carb up meals? And when would be the best time to have these??

Also what about veggies and fruit while on a low carb diet??

Thanks!!!

I would stay on a low carb diet (150 grams or less) but always plan about 50g of your daily intake to be eaten after your workout and the rest earlier in the day...prior to 5 PM.

I would also rotate the days you eat any carbs before your workout. So one session eat 50 grams prior and the next don't eat any carbs. This will allow your body to benefit from both the carb/glycogen deficient state and then benefit the next day form the glycogen that will be replenished and stored prior to workout.

This has been a very successful method for myself and many of my clients when trying to re-comp.

Workin