6 pack by august 18th help(reps)
- 07-12-2007, 01:22 AM
6 pack by august 18th help(reps)
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!
- 07-12-2007, 07:07 AM
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.
- 07-12-2007, 07:57 AM
07-12-2007, 11:21 AM
07-12-2007, 03:08 PM
07-12-2007, 09:23 PM
07-12-2007, 10:38 PM
07-13-2007, 01:52 AM
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!
07-13-2007, 12:01 PM
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????
07-13-2007, 12:04 PM
07-13-2007, 01:00 PM
07-13-2007, 01:16 PM
07-13-2007, 01:33 PM
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.
07-13-2007, 01:40 PM
07-13-2007, 01:45 PM
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.
07-13-2007, 02:22 PM
07-13-2007, 04:43 PM
07-13-2007, 05:45 PM
07-13-2007, 08:44 PM
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?
07-13-2007, 10:09 PM
07-14-2007, 07:35 AM
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.
07-14-2007, 10:03 AM
07-14-2007, 11:30 PM
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?????
07-14-2007, 11:49 PM
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.
07-14-2007, 11:52 PM
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
07-14-2007, 11:54 PM
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
07-15-2007, 12:09 AM
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: Trouble leaning up
07-15-2007, 12:11 AM
07-15-2007, 12:38 AM
07-15-2007, 12:46 AM
07-15-2007, 10:08 PM
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.
07-16-2007, 12:15 AM
07-16-2007, 10:56 AM
07-16-2007, 03:03 PM
07-16-2007, 03:06 PM
07-16-2007, 11:35 PM
07-17-2007, 04:56 PM
07-17-2007, 08:37 PM
07-17-2007, 10:57 PM
here is todays diet exact what i ate
took lipo 6
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
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!!!!!!
07-17-2007, 11:17 PM
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.
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