FUK summer 2015 Six pack challenge = Ineff Challenge - Can you repeat his success

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.

muay thai and jiu jitsu

Definitely Muay Thai & BJJ. I do 3 days BJJ a week & 1 day Muay Thai.

Lean bulk or just a weight gain?

Either way you need calorie surplus check your BMR then multiply by your exertion in the gym/job that you have to get an accurate read.

I hit 13 stone earlier this year. Been on a cut pretty much for 3 months now. I lost a stone to go on holiday but didnt shift as much body fat as i wanted, trying to address that at the moment. I have added is some calisthenetics chins and dips every set and trying to add more as i progress. Seeing good gains and starting to add weight to the chins after 4 weeks. Inspired by Ineff i may add.

weighed myself this morning, about a stone heavier than at christmas

that's pretty much all lean gains, can still get into 26" trews but my thighs won't let me put my phone in my pocket anymore

good work big fella.

Muay Thai!

^always done IF ever since i was a teen, funny

comes from having previously undiagnosed lactose intolerance i think, but i still fast til nearly midday as a rule of thumb

Obviously I'm biased, but BJJ is great. Where are you based? can give recommendations for many areas

Other decent arts/sports - mma,wrestling, judo, muay thai, boxing and some kickboxing. Fuck krav maga

You will become a tough bastard if you stick with judo! ha. My judo is shite. should try and get to wolves judo club once a week.

Myknowledge of Judo is incredibly basic and only know the big names. Just googled Jason Allen's name and see he fights out of erdington Judo club. Whilst I don't know him, one of our black belts and a good mate of mine, teaches BJJ there a few times a week so they can improve their ne-waza (ground fighting)

Rez (RIP) would disagree