[808@702]

I just surf. That's all that is needed.

[richardbb85]

Originally Posted by 954Stealth

He might not be here but I am....

Noooo dude don't do it!!! I know they taste good but think of this way:

How many calories in one? How long to burn off that many?
If the ratio is ok with you then have at it. Otherwise put the damn thing down.

i always think of it this way. if you r bulking, then yea go ahead have some once in a while. if dieting. u really want to stay away from stuff like that.

think of it this way, you only have to diet 2-3 months, n u can eat a lot more flexible when bulking for 7-10 months.

[UncleWede]

The sip of tequila seemed to silence the lizard brain. When I got to the tough part where he always shows up, I was easily able to quiet him by saying we wouldn't do any wind sprints like earlier in the week if we just kept a solid pace. Second best time on the run since July.

MMMMMM DONUTSSS!!!!!

[kevinbahnz]

is it really that easy, take in less than what you put out? I'm trying to get ripped and have been eating below my BMR. Sometimes no more than 1500 cals and have been working out since January 1st. I did not weigh myself at the start but I did lose some weight and got a little leaner. I am approx. 150lbs now standing 5'5".

[squishy]

Originally Posted by kevinbahnz

is it really that easy, take in less than what you put out?

Honestly, yeah, it really is. Just eat less than your maintenance calories [calorie deficit], and you lose weight. Add in some cardio for assistance, or keep your maintenance calories leveled, and add an hour of cardio a day.

Works for me.

Btw, if you've been working out since Jan. 1st and only noticed a little weight loss, double check your diet.

[kevinbahnz]

Originally Posted by squishy

Honestly, yeah, it really is. Just eat less than your maintenance calories [calorie deficit], and you lose weight. Add in some cardio for assistance, or keep your maintenance calories leveled, and add an hour of cardio a day.

Works for me.

Btw, if you've been working out since Jan. 1st and only noticed a little weight loss, double check your diet.

Oh my cardio is limited to 20-30 minutes treadmill and an hour of lifting weights. Did that until april when I hopped on the scale at 149lbs. I stopped running in June because I was stuck on 150lbs and kept lifting weights. I'm gonna add some cardio in when the weather gets cooler and start on a strict diet again. My goal is to get ripped before I turn 40 .

[954Stealth]

On the surface it is but if we dive deeper then the quality of the calories is a factor that is important as well. If anyone would like a further explanation as to what I mean or disagrees, I can Explain.
On the surface though yeah kCals in vs KCals out is a solid formula.

[954Stealth]

Originally Posted by kevinbahnz

Oh my cardio is limited to 20-30 minutes treadmill and an hour of lifting weights. Did that until april when I hopped on the scale at 149lbs. I stopped running in June because I was stuck on 150lbs and kept lifting weights. I'm gonna add some cardio in when the weather gets cooler and start on a strict diet again. My goal is to get ripped before I turn 40 .

What are your goals?
What's a typical diet look like for you?
Are you following a program or just "winging it"?

[kevinbahnz]

Originally Posted by 954Stealth

What are your goals?
What's a typical diet look like for you?
Are you following a program or just "winging it"?

I just want a 6-pack of abs, Is that too much to ask for? lolz
When I was on my regimen I had a medium black coffee with sugar in the morning and a bagel for breakfast, dried mixed fruits/nuts noon time snack.
I'll have 2 tilapia filets with salsa for a late lunch around 3-4pm. another snack before dinner at 7:30/8pm which consist of 2 tilapia or 2 frozen chicken breasts. I drank approx. 60oz of water a day, no soda or alcohol. Once a week I would have a big meal(sushi or a bowl of PHO)or some sweets. I started this at the end of December until April then I just fell off . I still worked out but my diet wasn't as strict.
I'm not following any programs just winging it. Well I tried fasting for about a week.

[richardbb85]

Originally Posted by kevinbahnz

I just want a 6-pack of abs, Is that too much to ask for? lolz
When I was on my regimen I had a medium black coffee with sugar in the morning and a bagel for breakfast, dried mixed fruits/nuts noon time snack.
I'll have 2 tilapia filets with salsa for a late lunch around 3-4pm. another snack before dinner at 7:30/8pm which consist of 2 tilapia or 2 frozen chicken breasts. I drank approx. 60oz of water a day, no soda or alcohol. Once a week I would have a big meal(sushi or a bowl of PHO)or some sweets. I started this at the end of December until April then I just fell off . I still worked out but my diet wasn't as strict.
I'm not following any programs just winging it. Well I tried fasting for about a week.

people will tell you abs r made in the kitchen, yes that is true but if you have what i call them "baby abs" then u will have to get down to a low BF % to really see them. work abs 2-3x a week if they r lagging IMO.

a flexiable diet doesnt need to be just tilapia/chicken breast..et, u can make turkey burger/lean beef pasta/greek yogurts/eggs/quest bars/all kinds of other stuff as long as it fits your macro.

[954Stealth]

Building on what Richard said, abs are "Made in the kitchen", yes but if you want them to "pop" you do have to build them like every other muscle in your body.

You really need to get down to around 10% bodyfat to see your abs. To do that you should really be following a structured program not only for your diet but also for your workouts.
If you want some suggestions i have a few that I absolutely know work.


edit: I also think accountability is important and that is what I think can make this thread great. Post up your failures and your successes and be brutally honest, etc. We can all help those who want it to stay on track to their goals.

[kevinbahnz]

Thanks for the advice, I'm gonna go run on the treadmill tonight for 20 minutes and do some ab exercises.

[954Stealth]

Originally Posted by kevinbahnz

Thanks for the advice, I'm gonna go run on the treadmill tonight for 20 minutes and do some ab exercises.

Do you ever do HIIT?

[kevinbahnz]

Originally Posted by 954Stealth

Do you ever do HIIT?

Not quite familiar with that term, But I've been doing super-sets and sprint intervals on the treadmill.

[954Stealth]

Originally Posted by kevinbahnz

Not quite familiar with that term, But I've been doing super-sets and sprint intervals on the treadmill.

Sounds like you're already there with the sprints. HIIT is high intenstity interval training.
It's a effective fat burning cardio technique. It is also really good if you're short on time.

I would recommend a mixture of steady steady cardio at medium intensity and a couple days a week of HIIT to maximize fat loss.

Read about it here:
http://www.bodyrecomposition.com/fat...onclusion.html

[Billup]

My failure lately is motivation to get back in the gym. I would think now I would be going back a lot more, but I just can't push myself yet. Finally started going back hard, and now I'm in limbo.

I do have a question though. What is the end difference between adding a little extra weight with less reps, versus more reps of less weight? Is more reps with less weight still effective?

[954Stealth]

Originally Posted by Billup

My failure lately is motivation to get back in the gym. I would think now I would be going back a lot more, but I just can't push myself yet. Finally started going back hard, and now I'm in limbo.

I do have a question though. What is the end difference between adding a little extra weight with less reps, versus more reps of less weight? Is more reps with less weight still effective?

Yes they are still effective but different rep ranges affect the muscles in different ways. It is a question of hypertrophy, density or endurance. I found this breakdown, while simplistic, a good illustration of the rep ranges:

•1-3 reps – Pure strength & definition
•4-6 reps – Mostly strength & definition with little gains in size
•7-10 reps – Mostly size with little gains in strength & density
•11-15 reps – Pure size

Why is that simplistic? Different muscles respond to reps and weight differently. Generally speaking though, low reps are going to build strength and density while the last couple of bullet points are going to effect the muscle size and sarcoplasmic hypertrophy.

What you should do, really, Billup (and what I do) is a mixture of both although I tend to shoot for around 10 reps. I do have days where I drop the poundage and go for 15 or more reps and like 5 sets, often supersetting on those days.

For more on reps and ranges, I like this article:
http://www.muscleandstrength.com/art...-muscle-growth

[Billup]

Thanks, that's a good breakdown, and a lot easier to understand.

Most of the time I was doing reps of 5, but I wasn't maxing myself out, so I would probably do about 4 individual sets. Is it bad that I would do something different between sets? Should I do my first set, rest, then do the next, and so on?

[954Stealth]

Originally Posted by Billup

Thanks, that's a good breakdown, and a lot easier to understand.

Most of the time I was doing reps of 5, but I wasn't maxing myself out, so I would probably do about 4 individual sets. Is it bad that I would do something different between sets? Should I do my first set, rest, then do the next, and so on?

Is the something different also a different body part?
-- If a different muscle then no, that's basically a superset.
-- If it's the same muscle, then I would probably get through the sets first before moving on to the next exercise.

[Billup]

As an example, I will do something like a set of curls, then I will go over and do a set on the bench, then I will either switch between the two for 4 sets of each, or I will mix in a set of abs as well.

I had weight lifting back in.... 9th grade. So what I've learned, has been lost over the years.

[954Stealth]

Originally Posted by Billup

As an example, I will do something like a set of curls, then I will go over and do a set on the bench, then I will either switch between the two for 4 sets of each, or I will mix in a set of abs as well.

I had weight lifting back in.... 9th grade. So what I've learned, has been lost over the years.

Let me ask you, what do you perceive as the benefit to doing it this way vs. one exercise at a time? There's no right or wrong answer I'm just trying to gauge where your head is on the subject.

[Billup]

Originally Posted by 954Stealth

Let me ask you, what do you perceive as the benefit to doing it this way vs. one exercise at a time? There's no right or wrong answer I'm just trying to gauge where your head is on the subject.

I guess the only benefit that I see, is that I feel like I am not completely wearing myself out on a single workout, where I would end up sitting there waiting to get enough energy to do another set of the same thing for 4 sets in a row. Instead of waiting, I can just jump right into another lift on another muscle and keep pushing the duration of my time in the gym.

I feel like I am capable of getting more sets of various things, if I mix it up instead of focusing on just one thing. I don't know if it's just a mental thing, but that's how my mind has fashioned it.