FUK summer 2015 Six pack challenge = Ineff Challenge - Can you repeat his success
| SOS |
 Posted: Fri, 17/03/2006 - 2:16am
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So who wants a six pack/slim waist for the summer then? 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. 8 a.m. BREAKFAST 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. 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 |
| Hello World |
Posted: Wed, 08/08/2012 - 7:45pm
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Survived all day, feeling a bit hungry now, but not starving, will be glad for breakfast tomorrow! |
| BennyB |
Posted: Wed, 08/08/2012 - 9:42pm
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Anything I have ever read suggests fuel the body. Starvation will promote fat retention. The body burns muscle first which is why the high protein diet kicks in if you strip carbs. That along with some healthy fats. Also the workout doesn't sound like much unless I read it wrong. 25 press ups and 5 chins? Doesn't sound like stressing the body much. I have read that protein shakes can promote water retention so if you are cutting for a show perhaps then lose the protein shakes and switch to protein food sources a couple of weeks out. For the record i was 13st 1 at the end of April. I went on holiday at the end of June weighing 12st 4. I didn't lose as much body fat as I liked but stripping carbs out and increasing cardio did bring out the abs a bit and didn't lose much in terms of size/strength. |
| Hello World |
Posted: Wed, 08/08/2012 - 10:30pm
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http://www.amjmed.com/article/0002-9343(59)90316-X/abstract http://en.wikipedia.org/wiki/Glucose%E2%80%93alanine_cycle takes 28 hours before the glycol in the liver is used up and muscle break down occurs. not looking for gains, looking for fat loss, CV is inefficient compared to dietary management, stuff in the morning just helps me wake up really. most gainers do 8 or 4 hours to eat the entire days food, say 3000 calories then 16 / 20 hour fast, every day, mine is more eat stop eat, so maintenance 5 days per week (2000 calories) with two 24 water only fasts. so 9am Wednesday 600 calorie meal, water all day, thursday 9am 600 calorie meal + another 1400 calories over the day high protein etc, friday 9am 600 calories, then water only until 9am saturday, another full 2000 calorie day sat, sunday, monday and tuesday. studies have shown this is better than eating less 7 days per week. you can switch it so you finish at 9pm and go to bed full, then nothing all the next day until the evening again. so really all you do is miss two lunches and two evening meals in my case, all well and good should be around 1lb of fat burn per week. |
| EVERS |
Posted: Wed, 08/08/2012 - 10:35pm
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this is not a design for life. be realistic. eat well, exercise. done. |
| MoB |
Posted: Wed, 08/08/2012 - 10:37pm
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Don't forget a good nights sleep. All this starvation stuff don't seem right to me though. |
| Ju |
Posted: Wed, 08/08/2012 - 11:19pm
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I haven't watched the programme, are we just talking about intermittent fasting here? Things like calorie cycling and IF make sense to me, there's no reason that the body should work on a 24 hour food cycle. |
| CovOne |
Posted: Thu, 09/08/2012 - 7:35am
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Yep just IF, I wish though that people would stop being blinded by the packaging of these diets i.e low carb, fasting period etc all they do is create a calorie deficit so it does not matter where those calories come from you will lose weight. |
| BennyB |
Posted: Thu, 09/08/2012 - 9:32am
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You may lose fat but you will also lose a lot of muscle to get there. Not enough protein in the diet, starving will cause the body touse muscle first |
| CovOne |
Posted: Thu, 09/08/2012 - 9:36am
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I eat <100g a day whilst eating under maintenance and have not seen any muscle loss so it is not the all and end all. Whatever routine you are following ensure it is right for you. |
| canhoto |
Posted: Thu, 09/08/2012 - 9:50am
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Personally that's why I sup on amino acids all day. |
| CovOne |
Posted: Thu, 09/08/2012 - 10:05am
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What amino acids you have Canhoto? Not sure what to consider as they range from very cheap to expensive 6/8 ess etc. |
| canhoto |
Posted: Thu, 09/08/2012 - 10:13am
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I buy in bulk from MyProtien and add 1-2 scoops of Scivation Xtend (watermelon all day long) £40 will last 2-3 months |
| EVERS |
Posted: Thu, 09/08/2012 - 12:04pm
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as i have said in previous replies, for how many years do you intend to eat powders made in factories? 5/10/20 years? choose life. |
| Prot0 |
Posted: Thu, 09/08/2012 - 9:01pm
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I'll get in on this. Going on holiday in four weeks time and decided I wanted to shift the lard around my belly. I think I am doing well. Abs feel rock solid and are slowly beginning to peek. I'm 27 and physically I feel better than I ever have before due to a complete switch around in nutrition, careful exercise and weight training. My arms and chest have grown, my shoulders are looking a little fuller and my back is looking more ripped. Just to clarify as well, I'm not looking to get 'BIG', my aim with this was to get rid of the fat and put a bit of size on. Before (Monday 11th June)
Today
Would be good to know your thoughts. Four weeks to go and then when I'm back, I continue. I will post another pic a few days before I go away. Taken this evening. Starting to notice more definition and feeling more solid. Do feel like I'm holding quite a bit of water though.
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| Crackajack |
Posted: Thu, 09/08/2012 - 9:24pm
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as i have said in previous replies, for how many years do you intend to eat powders made in factories? 5/10/20 years? choose life. The idea for me and most people is that doing an accelerated way to lose fat - e.g. larger calorie defecit, carb cycling, IF while not actually hard to do will get the same end result quicker than just the 'normal' healthy eating/exercise. Personally once at a certain level I am happy with e.g. 10% bf I will then just stick to a less strict maintenance diet and probably an 'easier' exercise plan ideally incorporating more sports (boxing classes, climbing etc). |
| CrunK |
Posted: Thu, 09/08/2012 - 9:30pm
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how do you guys calculate body fat? can't be arsed buying anything, but would be interested to know if there's an easy way... |
| CovOne |
Posted: Thu, 09/08/2012 - 9:33pm
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Google image search different % of body fat and compare yourself to that taking into account height. |
| Double D |
Posted: Fri, 10/08/2012 - 4:01pm
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this is not a design for life. be realistic. eat well, exercise. done. true for the 5/7 days fast the leangains 16/24 hours fast is easy and effective though |
| Hello World |
Posted: Fri, 10/08/2012 - 8:08pm
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I will try it and see what happens. 2nd fast day today, no hunger problems at all. Added in a chicken breast, and small amount of cheese to my normal breakfast to put some decent protein to extend the 26 hour glycol burn. Lean gains does look good to me, basically one big evening meal per day and nothing else for 24 / 24 or two meals for 16/24 Next week I will leave a few days between each fast, on off on is quite tough. |
| mr.white |
Posted: Sat, 11/08/2012 - 7:37am
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not for me but does anyone use or recommend these 30 day things you follow? |
