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


SOS
SOS avatar

6483 posts since 12/10/04

17 Mar 2006 01:16
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.

Rirawin
Rirawin avatar

9211 posts since 17/7/05

17 Mar 2006 01:28
You do realise you have to be pretty lean to have a properly defined six pack? Everyone has one, it's just the layers of fat covering it. Doing stomach crunches won't just suffice.

Nonetheless this page might be some use to you for exercises

http://www.abcbodybuilding.com/slideshow.php?id=16&subId=37

I personally think it's unhealthy, I'd rather have (which I do) a toned flat stomach than a 6 pack.
purple
purple avatar

2981 posts since 16/1/06

17 Mar 2006 01:29
That's my aim as well. I did have a six pack after travelling Eastern Europe 2years ago in the hottest summer ever! Even got chatted up by a bird 1st week out clubbing.

But now got a belly and bit of a man's titties going on, so not good. Need major work. Trying to find a previous Arena mag which had some tips.
mr.white
mr.white avatar

17101 posts since 10/7/04

17 Mar 2006 01:29
I'll go for it. I have a right beer belly at the moment, real shameful!

We all have to post pics in the summer (NO HOMO!)
SOS
SOS avatar

6483 posts since 12/10/04

17 Mar 2006 01:34
rirrwan didnt you read my post!?
Yes I do realise and i think most men do its about the fat% as I said. exercise helps burn the calories, and when the fat% is down then all the stomach crunches would help give definition.

How say we post pictures of stomachs now?
And every 2 weeks? Or we could say the end of every month??
Essence
Essence avatar

3108 posts since 10/1/05

17 Mar 2006 01:39
cutting umm.. well dont starve yourselfs! you still need to eat 3 meals per day just eat clean no cut out bad fats. Although you still need healthy fats… seeds olive oil etc… abs dont need working every day, they are like any other muscle.

Cardio = the key 3 sessions of 40mins should be cool per week. Although if at the gym divide this between three different exercise… cycling, running and cross trainer or something.

Keep diet clean and exercise…. bet no one does it.

I am currently bulking so it aint for me… but goodluck.
Olraks
Olraks avatar

930 posts since 4/2/05

17 Mar 2006 01:42
can the dior boys join in? Oops No baby foods trust me!

I use to have a six pack prolly over a year ago when I use to go to gym religously but right now it has gone back to a toned bit of a bellly stomach.

I dont mind doing it just to have goal instead of just boozing around every weekend.
SOS
SOS avatar

6483 posts since 12/10/04

17 Mar 2006 01:43
it says on some site this was brads routine for fight club..
Monday - Chest
3 - 25 push ups
3 - nautilus press 45,55,65
3 - nautilus incline press 55,65,70
3 - pec deck machine 40,45,50

Tuesday - Back
3 - 5 pull ups
3 - seated rows 75,80,85
3 - lat pull downs 85,90,95
3 - t bar rows 50,55,60

Wednesday - Shoulders
3 - arnold press 35,35,35
3 - laterals 15,15,15
3 - front raises 10,10,10

Thursday - Biceps & Triceps
3 - nautilus curl machine 20,25,30
3 - ez curls cable 30,35,40
3 - hammer curls 15,20,25
3 - push downs 50,55,60

Friday
Treadmill 45 minutes 65-75% MHR

Sat/Sun off

Reps Range From 20-30 reps on all exercises
purple
purple avatar

2981 posts since 16/1/06

17 Mar 2006 01:43
Ok I post a pic on Monday, since I want to shape up.

Doing This For Da Gals! Mmmwwaahhahaha
SOS
SOS avatar

6483 posts since 12/10/04

17 Mar 2006 01:45
Olraks wrote: can the dior boys join in? Oops No baby foods trust me!

I use to have a six pack prolly over a year ago when I use to go to gym religously but right now it has gone back to a toned bit of a bellly stomach.

I dont mind doing it just to have goal instead of just boozing around every weekend.

Mate imore teh merrier it will give us all the drive to do it.

I think we should say 1st progress photo day on April 30th.
And anytime now if you want to records your progress from day one.

This gives us all time to start getting something we feel better about.
t_dot
t_dot avatar

6087 posts since 1/8/05

17 Mar 2006 01:46
yeah its good motivation having to post up the results really. should be good.
Essence
Essence avatar

3108 posts since 10/1/05

17 Mar 2006 01:52
SOS wrote: it says on some site this was brads routine for fight club..
Monday - Chest
3 - 25 push ups
3 - nautilus press 45,55,65
3 - nautilus incline press 55,65,70
3 - pec deck machine 40,45,50

Tuesday - Back
3 - 5 pull ups
3 - seated rows 75,80,85
3 - lat pull downs 85,90,95
3 - t bar rows 50,55,60

Wednesday - Shoulders
3 - arnold press 35,35,35
3 - laterals 15,15,15
3 - front raises 10,10,10

Thursday - Biceps & Triceps
3 - nautilus curl machine 20,25,30
3 - ez curls cable 30,35,40
3 - hammer curls 15,20,25
3 - push downs 50,55,60

Friday
Treadmill 45 minutes 65-75% MHR

Sat/Sun off

Reps Range From 20-30 reps on all exercises

whats your rest days? muscles only grow when rested.
SOS
SOS avatar

6483 posts since 12/10/04

17 Mar 2006 01:53
well if thats true he rested on sat sundays.
What we really need to know is a good realisitc diet to eat, food wise etc.
andydavidleeroth
andydavidleeroth avatar

1691 posts since 30/11/03

17 Mar 2006 02:03
he also took diuretics, which can make a big difference

not a good plan
FrIEND
FrIEND avatar

13427 posts since 27/11/03

17 Mar 2006 08:48
going for "brad pitts" regime may not be the best to follow - he earns quite a bit of cash so will have had a personal trainer, so i doubt he stuck with the same exercises all the time.

add to that fact that since his fist film his main attribute has been his body and looks. that boys probably been a hardcore gym goer for the past 20 or more years.
stoney
stoney avatar

17349 posts since 22/1/05

17 Mar 2006 08:51
im up for this, going to eat less drink alot less and train more, target for me is prob lose between a half to a stone and tone up, roll on the summer :x
Norvern Rob
Norvern Rob avatar

814 posts since 5/3/05

17 Mar 2006 09:23
Me too, I went to the gym and ate well religiously for several years up until about last september. I haven't been all winter and have been eating a terrible diet - I eat 3-4 bars of chocolate a day and loads of crisps. I put some shorts on the other day I havent worn since the summer, and I noticed a bit of flab around my stomach. Cry

I've never ever had that before, but i suppose coming up to 30 and eating crap it was always going to happen. The ironic thing is i weigh a stone less than i did when i went to the gym all the time, i've lost bulk and gained a bit of fat.

I was planning to start training again anyway and get a mountain bike so this can give me some motivation!

Count me in Cool
andydavidleeroth
andydavidleeroth avatar

1691 posts since 30/11/03

17 Mar 2006 09:27
i saw a film with a 16 yr old brad pitt. he looked pretty amazing then (no homo). I think he'd look good sans gym anyway.
Krate
Krate avatar

34 posts since 13/10/05

17 Mar 2006 10:40
have a look at what this guy has managed to do.


http://www.johnstonefitness.com/all/front/m.php
chopper
chopper avatar

4735 posts since 16/3/04

17 Mar 2006 10:44
Krate wrote: have a look at what this guy has managed to do.


http://www.johnstonefitness.com/all/front/m.php
but he looks like a twat now