Posts: 6483
Joined: 2004-10-12
|
So who wants a six pack/slim waist for the summer then?
GIRLS / BOYS/
Ineff went from been the guy you pushed past in the coat que to the guy you let pass you at the bar, all in a matter of months. Can you do the same?
Some Tips
Eat six times a day.
Eat three standard meals and three smaller snacks. For example:
8 a.m. BREAKFAST
11 a.m. SNACK
1 p.m. LUNCH
4 p.m. SNACK
6 p.m. DINNER
9 p.m. SNACK
1 For Fats stick with Mediterranean-style fats such as olive oil, fish, nuts and avocados, which do not promote heart disease or cancer, but do have health benefits such as lowering your cholesterol and protecting your joints.
2 Use nonfat dairy products high in calcium.
3 Drink more water. Water helps mobilize fat stores, while dehydration prompts stubborn fat to sit tight (or, more accurately, sit loose). Many weight-loss experts believe that drinking one ounce of water (or any noncaffeinated, nonalcoholic beverage) per pound of body weight is the formula for effective fat burning.
4 Avoid carbonated beverages. DIET COKE is not a real DIET drink. Get the Water!
5 Replace some starches with vegetables. Example replace half your rice, potatoes or pasta with a cup of a vegetable such as broccoli, cauliflower, green beans or zucchini. While a cup of white rice contains 240 calories, a cup of mixed steamed vegetables has only 50.
6 Don't eat a big evening meal and less/no carbs after 6.
7 Creatine helps burn fat. For years creatine has been used to pump up muscles, but it also helps burn calories. A study published in the International Journal of Sports Medicine showed that creatine can help you burn an extra 100 calories a day. Try five grams a day, taken after your workout, for at least six weeks.
8 Vary your caloric intake. Instead of eating the same thing day in and day out try a srict two days a week and moderately three days a week, then give yourself a little slack on the weekends. Never giving it the chance to kick in its primitive survival mechanism that stores fat when calories are cut back.
9 Pump up the protein. When you decrease your total calories, you need to increase your protein intake an extra 20 percent to maintain your muscle mass and keep your metabolism in high gear.
10 No sugar in Tea!And of course no crisps and chocolate.
(Try and cut the beer awell)
Do your cardio in the morning if you can , 3 times a week, 40 min sessions after a coffee.
FOODS
Breakfasts - Cereals, Oat like - Oatabix etc
Snacks and meals Play around with Eggs, Tuna, Pasta,Baked potatoes,brown rice, Fish , Some salads, But dont go nuts with the carbs and DO not eat until your full.
|
|
|
|
Posts: 3056
Joined: 2005-01-10
|
we need tips of police ... although i know he trains for some event? I remember him showing us a pic of all his cuts or something.
|
|
|
Posts: 24
Joined: 2006-03-09
|
what's with the 3 egg whites isn't that some messing about just for porridge?
i make mine with milk anyway what's the benefit of using water instead?
|
|
|
Posts: 996
Joined: 2005-06-14
|
yeah, white socks with the hammer pants is a no no as well. what was bruce thinking.. 
|
|
|
Posts: 1006
Joined: 2006-03-22
|
Quote:
RECTUS ABDOMINIS -- This is the infamous but improperly named "six-pack." Its actually an "eight-pack." Its a long, thin muscle that runs vertically down the body from the breastbone and fifth, sixth and seventh ribs to the top of the pubic bone. Worked efficiently and with supportive nutrition, it can help create the much desired "ripples" that poke out detailing the "eight-pack." However, it can't create a flat stomach. The muscle fibers simply run the wrong way for that to happen.
TRANSVERUS ABDOMINIS -- The transversus muscle holds your gut tight and flat. Its a thin sheet of muscle running along the sides of the abs, which joins connective tissue behind it. Its fibers run across the stomach, join into the rear area of the abs and wrap around the sides of the body. It attaches along the rib cage and into the back muscles. It's your bodys natural corset! When you suck your gut in, you have just used your transversus. This is the only muscle that can help create a flat midsection!
INTERNAL and EXTERNAL OBLIQUES -- The internal obliques are diagonal fibers that fan out from the pelvis and ribs to the rear of the "eight-pack." They provide a layer of support over the transversus. The external obliques, also referred to as the "love handles," are composed of fibers that run from the front of the pelvis and "eight-pack" back to the ribs.
|
|
|
Posts: 6483
Joined: 2004-10-12
|
kinA wrote:
im new here this seems as good as any thread to start posting in
I had a six pack when i was a smoker from having chronic bronchitis
im going to start smoking again just for this
So is this real?! A bird drops in, claiming smoking will help her out?!
 And whats with the photoshop job?!
Incase it is real, (just incase), I dont really think girls need a six pack, a flat stomach looks good perhaps, but so do curves like what you have already, and you look good.
|
|
|
Posts: 8814
Joined: 2004-02-24
|
can't touch this?
|
|
|
Posts: 23398
Joined: 2003-05-08
|
Yea lol when did my name come into this ?
|
|
|
Posts: 6483
Joined: 2004-10-12
|
when you PMed me to join, right after noble.
|
|
|
Posts: 516
Joined: 2003-12-04
|
don't bother with l-glutiname btw. waste of money which best spent on trying to eat better.
Glutamine and Resistance Trained Athletes: The Studies
One recent study examined the effect of acute glutamine ingestion on weightlifting performance.(2) This study examined the potential buffering effect of glutamine on lactic acid production during resistance exercise (to the point of momentary muscular failure).
One hour following glutamine ingestion (0.3g/kg), glycine ingestion (0.3g/kg), or placebo drink ingestion, the trained subjects performed 2 sets each of leg press (@ 200% body weight) and bench press (@ 100% body weight). This would equate to an average of ~23g of either amino acid ingested all at once, but there were no reports of GI discomfort.
Each subject consumed one of the three supplements before three separate testing sessions separated by a week. There was no effect of glutamine on number of reps performed compared to glycine or placebo ingestion. These results indicate that a high dose of glutamine ingested before exercise has no positive or negative effects on weightlifting performance in trained subjects.
If you�re interested in glutamine for its effect on muscle mass and strength, you�re in luck because a study was done on that, too! This next study is undoubtedly one of the best kept secrets in bodybuilding! In this study, the trained subjects consumed either 0.9g/kg lean body mass/day (average of 45g/day!), or a placebo, in 2 divided doses.(7)
It's noteworthy that using this amount of glutamine would run over 1200$USD per year for a 200lb guy!
By the end of the 6-week period, there were no differences in terms of 1Rep Max on squat or bench between the groups. There were also no differences between groups when it came to the gains in lean body mass (i.e. the amount of muscle they put on) during the trial period. This study was well designed and used the highest amount of glutamine ever studied for these purposes.
|
|
|
Posts: 351
Joined: 2005-01-30
|
nah,my job is pretty different. sivil enigneers arnt in general very healty, maine. lol.
the most important tip to getting lean is giving your body a continious flow of nutrition. at least 5 meals a day. keep eating that tunafish.
if you really want to get into a proper summer body, you should quit eating carbs after 18:00, cause your activity level naturally decreases in the evening. so a box of tuna before bedtime is perfect. stimulates new muscle growth and triggers testosterone which is our bodys fatburning hormone.
|
|
|
Posts: 203
Joined: 2003-03-28
|
This is definitely by favourite FUK thread. I really think police should post some more pictures though, you know, different angles and stuff...... 
|
|
|
Posts: 19630
Joined: 2003-05-02
|
I did some sit-ups yesterday.
Then I made 20 chocolate cornflake buns.
Perhaps I'm not an inspirational role model.
|
|
|
Posts: 351
Joined: 2005-01-30
|
andymakesglasses wrote:
BREAKFAST
pint of water, pint of grapefruit juice, mixture of museli and oats with semi-skimmed milk and a banana
LUNCH
two pieces of wholemeal toast with Marmite
TEA
I'm a vegetarian and almost always cook from scratch - curry, chinese, various stir-fried vegetable concoctions, always with tofu or beans, usually with pitta bread, rice or noodles rather than pasta
I go running 2 or 3 times a week (about 4 miles each time), don't do any weights just now, and go mountain biking (30 miles) or walking in the hills (10 miles) pretty much once every weekend
I'm 6ft and 13.5 stone and have decent sized muscles already (NO HOMO) but wouldn't mind being a wee bit bigger and more toned
any advice more than welcome!
Cheers
Andy
for real maine??
this isnt very much food for a male.
the only way for getting cut, is to eat several meals a day. (of good food ofcourse)
that way you "trick" your body into release its fat(energy) reserves.
when you go long time without food, the body goes into this survival mode. the essense of that mode is that
the body will store _everything_ you put into your mouth as fat.
back to your meals.
it seems like you only eat carbs.
since you're a vegetarian, include more tofu,lentils,beans,nuts as high quality protein sources throughout a day.
but the essense is to eat atleast five meals.
you know, alot of vegeterians are getting malnourished?
so when you dont eat meat, you have to have a quality b-vitamin source such as brown rice.
when you dont eat fish, its IMPORTANT supplement with the essensial fattyacids Omega3.
EDIT:
for you guys wondering about my workoutplan on pm.
I'm a MMA freefighter, so my training involves alot of different exercises.
i rekkon most of you cats know how freefighters train!? (ufc reality show)
|
|
|
Posts: 6483
Joined: 2004-10-12
|
Ok here is POLICE average day meal wise...
(From his mouth)
Breakfast One big bowl of wholegrained oatmeat / nuts
contains protein,fibre,vitamin,mineral but is considered as a carbsource
Meal 2 One box of tuna and one little bowl of brown rice
contains mainly protein from the tuna, and some complex carbs from the rice.
Meal 3
One box of makrel or salmon. // 3 eggwhites on two slices of bread
contains proteins and EPA.
Meal 4
chickenbreast + potatoe slices WITH skin baked in the oven without oil
protiens and carbs
Post workout meal
Refill the glycogen storage with complexe carbos within the first half hour.
Meal 5 Before bedtime
one box of tuna
stricktly proteins
|
|
|
Posts: 3056
Joined: 2005-01-10
|
make sure you do some lower back extensions or something also... as many times as your train abs.
|
|
|
Posts: 3056
Joined: 2005-01-10
|
Matty_Tommo wrote:
Essence wrote:
What bar you work at Matty?
The now renamed Absolute/Studio!
what once was a beautiful respectable club, has now been took over by vimac leisure and is being ridden into the ground.
Are you from Middlesbrough?
|
|
|
Posts: 17101
Joined: 2004-07-10
|
yeah give us some tips police.. whats your regime.. any reason why you are like that........? (i mean do u have a fitness related job or something)
|
|
|
Posts: 19630
Joined: 2003-05-02
|
Matty_Tommo wrote:
Snack (4:00) - Had a banana and a mini carrot at a friends house
WTF is a mini carrot ?
|
|
|
Posts: 19630
Joined: 2003-05-02
|
andymakesglasses wrote:
Richie H wrote:
i see, does the yolk have no protien then?
it has some, but it also contains most of the fat and cholesterol of the egg, which is why bodybuilders and athletes separate the white and yolk and just eat the whites
Cheers
Andy
You can use the yokes to make icecream, custard or mayonaise, ok their not healthy but you do need some little treats.
|
|
|
Posts: 6483
Joined: 2004-10-12
|
Today I had Kellogs Special K drop a jeans size for breakfast lol - porridge had ran out can uoi believe!
If you want porridge as I do, get the tasty oats stick in the microwave job, jobs a good en in under a minute.
had beans and scrambled egg on toast fo rlunch, and about to have chicken fish and a handfull off oven chips for tea.
Then of the gym about 8.30, had aheavy cardio session yesteray, so hitting the weights a bit tonight, but will push the cardio further.
I was on the machines yesterday trying to figure out the best for burning callories, its running bottom line, rowing and skiing and biking are all good , but nothing beats that steep incline run 
|
|
|
|
Posted: Fri, 17/03/2006 - 2:16am
