Edit skip to page five if your interested in pictures..all my pictures have been erased before page five I think.
Hello Everyone,
I am working on getting a sixpack. I have never REALLY been serious and it didnt really matter but today i have decided that i want to know how to get a sixpack. and how specificaly to get one every time i want one. Ill probally stay lean once i get lean. Now i know how to get lean in general but have really actually never had a sixpack. I want your feedback , tips, suggestions....please. Ill be updated pictures regulary since i now have a digital camera and can take pictures everyday on my digital camera or my webcam. Right now i dont know how much bodyfat. My goal is to get a sixpack while keeping my strength and and even improving strength and also maintaining my muscle and even gaining some muscle. Ill use preperation H before the photo shoot-i was going to post this in the bodybuilding contest forum but its here. I naturally have a fast metabolism and lose weight quickly so it really takes a lot of work for me to keep on the muscle.I also have small bones so an advantage of small bone people is the muscle looks bigger on the bones...the bones weigh less than say a mesomorph...and thus a 210 lbs mesomorph theorically has less muscle mass than a 210 ectomorph(same bodyfat levels) because the bigger boned person bones weigh more than the small boned person. so i actually look like i weigh more than 210.Im more naturally kind of ectoish- as ive been thin all my life, except after i bulked up , then had to cut it. IMHO bulking up 20 lbs or over is not worth it. anyways ive been eating clean and i think im going to try Derek(beasT's) method of eating lower carbs for 3 days then on the fourth day carb up..or is it 2 days low carb , carb up on the third? ok its every 21st meal. i looked at derek_aka_beast's lohs which is incredible. Im thinking of upping the fat intake and reducing the carbs to what Derek does in his log.
ill have the figure around how many carbs , protein and fat i need, and have to get very specific. and ill know ill have to do it. Im ready. Ill be researching and hopefully you guys can give some input.
I d like to post my nutition so you can get a glimsp of what im doing.btw this is just a typical day and i switch my carbs (brown rice, rice cakes, veggies, fruits, sweet potatoes, red poatoes, whole wheat pasta) protein(whey, cottege cheese, egges, lean beef, chicken, tuna, salmon, fish, turkey) fats(flax oil, olive oil, fish oil, avacado) up. I do take alcar (about 3 grams every morning) and am thinking about adding some more right before my second meal to help with fatloss(i it helps- i think it helps mild). ok well i just took this pic(btw im havnt hit my chest, back, shoulders, quads, hams, in abut two weeks) im doing a routine that Frank Zane used to do for lagging bodyparts. He would only do it like once every very so often. Thie routine is for a bodypart you feel is lagging hit it 3-5 x's per week and only focus on that. example say your back is lagging do it like this: Monday- heavy back day 25 sets tuesday- lighter day(btw do different exercises, mix them up) 15 sets wednesday off thuresday hit it good fri- hit it heavy again 25 sets sat- do very very light back work. Only do this once every so often. do this for one of two weeks and no more than two weeks. Im doing it for two weeks on traps and calves. The other bodyparts that arn't trained will go down some but the weak points come up, and then when you resume training again the other bodyparts come back up and the lagging bodyparts are stronger. Ive done traps and valves already for one week and im on week two. Your traps at first got super sore but im used to it now. also my calves did too but there used to it.
ok well thats the trainig im on now and ill start hitting all bodyparts after this week of weak point training is completed.
these were taking less than an hour and a half ago right after my first postraining meal.
My Goal:To have a sixpack within 2 months. and if i get it before though doing this right the sooner the better. Im ready to apply what knoweldge i do know and ill be researching, testing, refining, and taking your opinions in balancing it all out. Thanks Guys! This board is awesome!
Nutrution
example of what im eating like now- this might not be what it ll take to get a six pack..again please give your input.
wake up - alcar 3 grams wait 5 mins then meal 1
meal 1- one cup wheat cheerios(22 carbs), half cup of blueberries, an apple(22 carbs) prtein shake(40 grams) and flax oil two teaspoons 9 grams, multi
wait an 1- 1/2 then ill train- btw if you can train in the morning do it, your testostrone levels are higher, and when u train in the morning it boosts testostrone levels 10 % (not a lot but ill take it) , and it reduces cortisol by a whooping 50 %. that means if you train when you first wake up to midday(whatever midday is to you, depending on your schedule) verses if you train after miday to after you been up a while( btw this is useful for very intense trainign sessions , and you can get away with say like training calves or something small later during the day) but the point is when you train later after youve been up a while you wont boost testostrone levels by 10 % and your cortisol breakdown will be about a 2 :1 ratio than if your trained earlier.
postraining - (im thinking of adding alcar beforehand)alpha lipic acid 100mgs, 40 gram protein shake, 50 gram dextose,couple grams taurine, CEE 3 grams sometimes ill take vit c if i think i need it for an immune boost
now some say not to take in fiber or fats eVEN AFTER the first postraining meal but i do please give your input its very valuable to me.
45 mins later- Chicken Breast , brown rice(60 grams) broccoli, and olive oil(8 grams)
2 hours later - cabbage,whole wheat pasta (30 ) and organic beef 94/6
2 hours later- mixed salad(no dressing) maybe some lemon juice as dressing, rice cakes 21 carbs and canned tuna oive oil 8 grams
2-3 hours later- 4 eggs(1 yolk) peice of wheat toast, cottege cheese 9 fish oils, multi,
if i wake up i sometimes go to get a protein shake in the middle of the night depending how close it is to after i fal alseep or before i get up. if its even 2 or 1 hours before i have to get up ill even just drink 20 grams.
-note i also take saw palmetto and glucosamine.
- i have phenibut onhand if i get stressed but i meditate . i dont take phenibut much
-ive tryed yohimbine in the past for a month and it seemed to have worked for fatloss but it also seemed to cause stress so thats a no no.
-thats about it here are my pics for today. they were taking about 2 hours ago . note certain times of the day my stmach is flater ...esp earlier it seems..this pic was taking right after my first postraining meal. Before i go to bed my stomach sticks out like a pregnant women sometimes.
I have decided to start working my abs again(even though doign heavy deads, squats, and many lifting exercises workthem, i did direct work today and i feel them. i did a turned ab machine and rope pulldowns- i think i like the rope pulldowns the best)
for cardio ive been doing 10 mins two times a weekafter training on the treadmill and im exhausted afterwards. i also do physical work and walking a lot ot my jobs. so far i have been cutting last week and last week ive lost 5 lbs. so far ive lost 5 lbs and i dont really see an improvement in my waistline much. On this pic taking today it does look like maybe some improvement.Im not looking for a quick fix , im looking to do this right. and we all know in this lifestyle there is no such thing as a quick fix you must do the work. If you dont do the work you wotn win. thats what seperates the winners from the non- winners, the winners put in the work.I m challanging myself to a sixpack.
Hello Everyone,
I am working on getting a sixpack. I have never REALLY been serious and it didnt really matter but today i have decided that i want to know how to get a sixpack. and how specificaly to get one every time i want one. Ill probally stay lean once i get lean. Now i know how to get lean in general but have really actually never had a sixpack. I want your feedback , tips, suggestions....please. Ill be updated pictures regulary since i now have a digital camera and can take pictures everyday on my digital camera or my webcam. Right now i dont know how much bodyfat. My goal is to get a sixpack while keeping my strength and and even improving strength and also maintaining my muscle and even gaining some muscle. Ill use preperation H before the photo shoot-i was going to post this in the bodybuilding contest forum but its here. I naturally have a fast metabolism and lose weight quickly so it really takes a lot of work for me to keep on the muscle.I also have small bones so an advantage of small bone people is the muscle looks bigger on the bones...the bones weigh less than say a mesomorph...and thus a 210 lbs mesomorph theorically has less muscle mass than a 210 ectomorph(same bodyfat levels) because the bigger boned person bones weigh more than the small boned person. so i actually look like i weigh more than 210.Im more naturally kind of ectoish- as ive been thin all my life, except after i bulked up , then had to cut it. IMHO bulking up 20 lbs or over is not worth it. anyways ive been eating clean and i think im going to try Derek(beasT's) method of eating lower carbs for 3 days then on the fourth day carb up..or is it 2 days low carb , carb up on the third? ok its every 21st meal. i looked at derek_aka_beast's lohs which is incredible. Im thinking of upping the fat intake and reducing the carbs to what Derek does in his log.
ill have the figure around how many carbs , protein and fat i need, and have to get very specific. and ill know ill have to do it. Im ready. Ill be researching and hopefully you guys can give some input.
I d like to post my nutition so you can get a glimsp of what im doing.btw this is just a typical day and i switch my carbs (brown rice, rice cakes, veggies, fruits, sweet potatoes, red poatoes, whole wheat pasta) protein(whey, cottege cheese, egges, lean beef, chicken, tuna, salmon, fish, turkey) fats(flax oil, olive oil, fish oil, avacado) up. I do take alcar (about 3 grams every morning) and am thinking about adding some more right before my second meal to help with fatloss(i it helps- i think it helps mild). ok well i just took this pic(btw im havnt hit my chest, back, shoulders, quads, hams, in abut two weeks) im doing a routine that Frank Zane used to do for lagging bodyparts. He would only do it like once every very so often. Thie routine is for a bodypart you feel is lagging hit it 3-5 x's per week and only focus on that. example say your back is lagging do it like this: Monday- heavy back day 25 sets tuesday- lighter day(btw do different exercises, mix them up) 15 sets wednesday off thuresday hit it good fri- hit it heavy again 25 sets sat- do very very light back work. Only do this once every so often. do this for one of two weeks and no more than two weeks. Im doing it for two weeks on traps and calves. The other bodyparts that arn't trained will go down some but the weak points come up, and then when you resume training again the other bodyparts come back up and the lagging bodyparts are stronger. Ive done traps and valves already for one week and im on week two. Your traps at first got super sore but im used to it now. also my calves did too but there used to it.
ok well thats the trainig im on now and ill start hitting all bodyparts after this week of weak point training is completed.
these were taking less than an hour and a half ago right after my first postraining meal.
My Goal:To have a sixpack within 2 months. and if i get it before though doing this right the sooner the better. Im ready to apply what knoweldge i do know and ill be researching, testing, refining, and taking your opinions in balancing it all out. Thanks Guys! This board is awesome!
Nutrution
example of what im eating like now- this might not be what it ll take to get a six pack..again please give your input.
wake up - alcar 3 grams wait 5 mins then meal 1
meal 1- one cup wheat cheerios(22 carbs), half cup of blueberries, an apple(22 carbs) prtein shake(40 grams) and flax oil two teaspoons 9 grams, multi
wait an 1- 1/2 then ill train- btw if you can train in the morning do it, your testostrone levels are higher, and when u train in the morning it boosts testostrone levels 10 % (not a lot but ill take it) , and it reduces cortisol by a whooping 50 %. that means if you train when you first wake up to midday(whatever midday is to you, depending on your schedule) verses if you train after miday to after you been up a while( btw this is useful for very intense trainign sessions , and you can get away with say like training calves or something small later during the day) but the point is when you train later after youve been up a while you wont boost testostrone levels by 10 % and your cortisol breakdown will be about a 2 :1 ratio than if your trained earlier.
postraining - (im thinking of adding alcar beforehand)alpha lipic acid 100mgs, 40 gram protein shake, 50 gram dextose,couple grams taurine, CEE 3 grams sometimes ill take vit c if i think i need it for an immune boost
now some say not to take in fiber or fats eVEN AFTER the first postraining meal but i do please give your input its very valuable to me.
45 mins later- Chicken Breast , brown rice(60 grams) broccoli, and olive oil(8 grams)
2 hours later - cabbage,whole wheat pasta (30 ) and organic beef 94/6
2 hours later- mixed salad(no dressing) maybe some lemon juice as dressing, rice cakes 21 carbs and canned tuna oive oil 8 grams
2-3 hours later- 4 eggs(1 yolk) peice of wheat toast, cottege cheese 9 fish oils, multi,
if i wake up i sometimes go to get a protein shake in the middle of the night depending how close it is to after i fal alseep or before i get up. if its even 2 or 1 hours before i have to get up ill even just drink 20 grams.
-note i also take saw palmetto and glucosamine.
- i have phenibut onhand if i get stressed but i meditate . i dont take phenibut much
-ive tryed yohimbine in the past for a month and it seemed to have worked for fatloss but it also seemed to cause stress so thats a no no.
-thats about it here are my pics for today. they were taking about 2 hours ago . note certain times of the day my stmach is flater ...esp earlier it seems..this pic was taking right after my first postraining meal. Before i go to bed my stomach sticks out like a pregnant women sometimes.
I have decided to start working my abs again(even though doign heavy deads, squats, and many lifting exercises workthem, i did direct work today and i feel them. i did a turned ab machine and rope pulldowns- i think i like the rope pulldowns the best)
for cardio ive been doing 10 mins two times a weekafter training on the treadmill and im exhausted afterwards. i also do physical work and walking a lot ot my jobs. so far i have been cutting last week and last week ive lost 5 lbs. so far ive lost 5 lbs and i dont really see an improvement in my waistline much. On this pic taking today it does look like maybe some improvement.Im not looking for a quick fix , im looking to do this right. and we all know in this lifestyle there is no such thing as a quick fix you must do the work. If you dont do the work you wotn win. thats what seperates the winners from the non- winners, the winners put in the work.I m challanging myself to a sixpack.