dont you have to do some kind of weighted stretching, something to do with something around the muscles that stops it growing past a certain size.
I believe people that have gainned fat dont need to do this because that stuff around the muscles has already been stretched out.
I cant remember the name of this stuff, but it makes sense to me your body is going to have limits.
thedude for abs I do weighted crunches, the max amount I should be able to do each rep is 12 if your doing more the weight is not enough, of course each rep you will do less, Ive been doing this for a while and im starting to see results of course you need 12% body fat or less to see your abs.
My training is going well been going around 4months now gainned 20lbs and most of that is in muscle, I must be on the right track because I saw an old friend that noticed I gained weight, im aming for around 170-80 lbs.
Good luck to anyone trainning stick with it and you will get there in the end.
Yeah, I was thinking iāll just make it smaller portions? Iām not exactly counting calories iām just eating healthyā¦ using this menshealth magazine approach. Hmmmā¦
An example of a meal: just one chicken breast and some broccoliā¦ that shit gets me pretty full, iām not used to eating tons of protein regularly. Except after intense work outs iām hungry as a fucking pigā¦ eat like 2.5 cups of brown rice and 2 chicken breasts lolā¦
Iām actualy 165 lbs. with 15% bodyfatā¦ 6ā1ā¦ not in too good shape right now but working on it. Because iām actually sticking with a regmin for the first time i know iāll lose fat and gain muscle so iām hoping to get around 8% fat by end of augustā¦ maybe put on a few pounds of muscle.
Edit:
Iām going to start keeping exact track of weight and body fat percentage every weekā¦ and keep a food journal. Letās see if i can do thisā¦
How bout thisā¦Just weigh in regularly and start counting your caloriesā¦if you make all your meals this wonāt be hard. If you donāt start losing weight after two weeks of eating clean, then start dropping your cals but slowlyā¦weāre shooting for a pound or two a week in weight lossā¦gonna do it slow. Also donāt be scared to do some cardioā¦work your way up to 20 minutes of cardio 3 times a week maybe 4. Stay moving in the gym so as to keep ur heart rate up and this will also help in your quest for fat loss.
Also cutting your body fat percentage in half at your height and weight is going to leave you looking rail-like. Youāre going to be 6ā1 and around 145-150lbs. You MAY want to try building for a little before cuttingā¦even though it is summer now. Whatever you want to do though, build then cut, cut then build. I used to weigh 140lbs@ 5ā10 4 years ago and I never want to be that small again.
Well because iām a n00b iām positive iāll build muscle plus iām taking more protein then before plus a little bit of creatine as well. Iām doing interval training once a week BTWā¦ and I donāt plan on cutting calories yetā¦ as you said, wait untiil i stop losing fat.
Good luck with that. Cutting BF% in half in a month while building muscle is going to be tough, and will require a certain amount of precision in every aspect of bodybuilding and nutrition. You may have to up ur cals SLIGHTLY and try and hold ur bodyweight, hoping for a good body recomp.
Mon: 3 sets of 10
Wed: 2 sets of 20
Fri: 5 sets of 5
Maybe after 6 weeks switch to upper/lower splits:
Upper
Lower
Off
Upper
Lower
Off
Off
Periodizing rep schemes on a weekly basis.
Week 1: 3 sets of 6-8 reps
Week 2: 3 sets of 8-12 reps
Week 3: 2 sets of 20
Repeat.
Change exercise selection after 3 cycles. Until then, keep exercises standard, recording reps completed and poundages, increasing resistance as necessary to remain within appropriate rep schemes.
Women are the worst about not lifting weights because they donāt want to look like Arnold, like the shit will happen by accidentā¦
Was training a client this morningā¦it was a young guy whoās trying to lose some weightā¦weāre doing full body routines 2x a weekā¦Had to superset alot today hereās what it looked like
DB Press/DB Rows superset
Military Press/ Lat pulls
Swiss Ball Squats/DB SLDLās
Swiss Ball Crunches/Leg Raises
I think I pushed him a little too hardā¦he was like āthis was pretty intense for a first workoutā I was like āoopsā hahahaha
He wasnāt really sweating profusely or terribly short of breath, so I kept him movingā¦shows what I know hahahahahaā¦
I need some advice. I have been cutting since the beginning of this year, and have lost 65 lbs. to date. Iām now 170 lbs. Iām very happy with my results so far, but now it seems that Iām stalling.
My goal is to get down to around 8% - 12% bodyfat. Iām like 18% or so now. I lift 3x/week - Chest/Biceps & Abs, Back/Triceps & Abs, and Legs & Abs. I typically do around 2 - 3 hours of intense cardio per week as well (on my non-lifting days). I have seen some good results from the lifting, with some increase in size and definition.
My diet consists mainly of high protein/low fat foods, and I drink a protein shake after my lifting workouts. I probably take in anywhere from 1600 - 2000 calories per day, with protein being anywhere from 150g - 200g per day.
My question is how do I lose the rest of this bodyfat? Thereās not that much left, I would probably say another 10 lbs. should do it, but itās being very stubborn. Iāve been developing my abs with all the ab work Iāve been doing, but I would like to be able to see them more fully.
You might try refeeds or carb loading daysā¦By loading up on fast burning carbs once or twice a week you get your metabolism goin again. Other than that I would just say to be patient and take your timeā¦it does get harder to lose weight as your bodyfat % gets lower and lower.
ok i need help. i dunno how to get a damn visible six-pack. iām up to 450 crunchesā¦this is getting crazy. heres my crunches/legs routine routine
100-straight crunches
50-leg lifts
100-alternating elbow to knee
50-legs 6 inches off the cround spread them and bring them together
100-bycles
50-ankle grabs
100-straight crunches
wait ok thats 550ā¦greatā¦ya that makes me feel even better i do all this and still no real visible crunchesā¦like its kinda visibleā¦but not where i need it to be for the summer.
any suggestions? if its diet i need specifics cause i dunno how to diet for shit.
Yes itās diet and cardioā¦diet means eat healthy low calorie foods and often throughout the dayā¦ You gotta shed the fat thatās covering your abs upā¦only then will they be visible.
Iāve seen a lot of guys do the 25-pound-plate-on-chest style crunches.
Come to think of it, does this sort of thing even help?
Iām going to start doing that just so I can finish my crunches faster. I am not at the 550 crunches level, but itās enough that itās kind of irking.
How do I deal with increasing neck pain during crunches?
Having visible abs is 51% diet, 48%cardio, and 1% ab workā¦if a person is sitting at around 18% bodyfat, there is no amount of crunches they can do to get a six pack. A person sitting at around 6-8% bodyfat will have abs regardless of if they even workoutā¦
Well if youāre not doing any cardio, start with thatā¦Iām not going to write out some meal plan unless itās completely necessaryā¦just donāt eat bullshit and start doing cardio 3-4 times a weekā¦
For those of you that DO have a six pack, do you guys cook your own meals?
Also, how do you handle lunch? aka: When youāre out at work and you have to get a meal to eat, have you been carrying around a bag of food the entire day?