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


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SOS
SOS avatar

6483 posts since 12/10/04

19 Mar 2006 21:50
and yeah if those guys allready training and succeding could drop some advice on terms of meals and work out routines then we can forgve them for showing off Eye-wink
Ineff
Ineff avatar

9849 posts since 7/4/04

19 Mar 2006 21:50
SOS wrote:
Greggle wrote: i feel like a fat bastard after looking at this thread :o I'm not fat but i'm not naturally slim, even if i lost more weight i think i'd still feel "bulky"…I'm not gonna join in on the internet because i'm not brave enough to take a photo of my torso and share it with the world, but i'll play along at home.

see do you go swimming? do you walk on the beach in shorts?
Its no biggy.

Swimming and walking on a beach in shorts is much more normal than posting a photo of your chest on the internet hahaha…
Greggle
Greggle avatar

583 posts since 21/1/05

19 Mar 2006 21:51
actually no…The last time i went swimming was in school, the only time i take a t-shirt off on the beach is when i'm lying down.

i'm not saying it's wierd, just not for me that's all!
Esoterica
Esoterica avatar

137 posts since 9/6/04

19 Mar 2006 22:13
Right, I don't think it would be right for me to give out loads of detailed of advice for a number of reasons:
1. I am no pro or expert
2. Everyone is different
3. Others will have other viewpoints

However, I stand by the fact that training should be basically structured around some fundamental basics. Here we have people wanting six-packs etc but it boils down to changing body composition. For some it would be a case of dieting to lose fat, but for others it would actually be trying to put on muscle that would help with the six-pack.

I remember reading a 4-week program that was weel structured around the basics and was 3/4 days a week weights (cardio was optional). There was also an 8-week program that you can get here:
8-Week program
Hopefully it may be useful for some.
Don't worry about all the supplement pushing at the end of it - protein shakes and a good multi-vit/mineral is the all the foundation you really need.

I would maybe also say that you may want to change the split to:
Chest/Shoulders/Triceps;
Back/Biceps;
Legs/Abs;
or some other similar varient if it feels better.

Beyond that, add 1 or 2 days of cardio if you want. Then just simplyadjust your food intake as required following the 500cals a day excess/shortfall guidelines.

It goes against my nature to diet down, since I have always been trying to add weight. This challenge, however, may be a good thing to do for 4-weeks in May just to see how far a 4-week diet can get my bodyfat down (Hint - for the more experienced, carb cycling does the trick pretty well)
Essence
Essence avatar

3129 posts since 10/1/05

19 Mar 2006 22:21
http://www.muscletalk.co.uk/article-ripping-up-guide-to-cutting.asp

Decent diet

I guess the meat feast in the oven will be the last one for a while Cry
denisovich
denisovich avatar

996 posts since 14/6/05

19 Mar 2006 22:31
this may be stating the obvious but all the info any of you would want re diets, bulking, cutting, six packs whatever.. as well as routines is all here. check out the forums. thikn they had a six pack challenge as well

www.menshealth.co.uk
stevomacca
stevomacca avatar

878 posts since 23/6/03

20 Mar 2006 00:10
ok, but i'm starting with a bit of an unfair advantage.
here's me now
lets see if i can lose some flab in the next month, maybe built up some muscle aswell.
SOS
SOS avatar

6483 posts since 12/10/04

20 Mar 2006 00:13
ok that HAS to be photoshop right?
Im not sticking my neck out anymore, but it is yeah?
maximilian
maximilian avatar

571 posts since 3/3/06

20 Mar 2006 08:32
There is prob a bit of PS going on there, but the real thing is quite close.





BE WARNED - Building muscles also involves serious constipation!!



max.
andymakesglasses
andymakesglasses avatar

20613 posts since 26/1/06

20 Mar 2006 10:05
can anyone who already uses a protein shake recommend one? I found this http://www.myprotein.co.uk/mp-max/whey-protein/ and the reviews look good but they're not independent reviews so who knows

I need something vegetarian friendly

Cheers
Andy
Norvern Rob
Norvern Rob avatar

814 posts since 5/3/05

20 Mar 2006 12:43
I don't know about it being vegetarian mate, but i tried quite a few in the past, and the best by far was Promax which maximuscle make. It mixed far easier and tasted better than the others i tried.

And funnily enough i got this email today - http://www.maximuscle.com/promaxoffer

Buy one tub, get another half price.
Richie H
Richie H avatar

24 posts since 9/3/06

20 Mar 2006 12:49
Right, I don't think it would be right for me to give out loads of detailed of advice for a number of reasons:
1. I am no pro or expert
2. Everyone is different
3. Others will have other viewpoints

However, I stand by the fact that training should be basically structured around some fundamental basics. Here we have people wanting six-packs etc but it boils down to changing body composition. For some it would be a case of dieting to lose fat, but for others it would actually be trying to put on muscle that would help with the six-pack.

I remember reading a 4-week program that was weel structured around the basics and was 3/4 days a week weights (cardio was optional). There was also an 8-week program that you can get here:
8-Week program
Hopefully it may be useful for some.
Don't worry about all the supplement pushing at the end of it - protein shakes and a good multi-vit/mineral is the all the foundation you really need.

I would maybe also say that you may want to change the split to:
Chest/Shoulders/Triceps;
Back/Biceps;
Legs/Abs;
or some other similar varient if it feels better.

Beyond that, add 1 or 2 days of cardio if you want. Then just simplyadjust your food intake as required following the 500cals a day excess/shortfall guidelines.

It goes against my nature to diet down, since I have always been trying to add weight. This challenge, however, may be a good thing to do for 4-weeks in May just to see how far a 4-week diet can get my bodyfat down (Hint - for the more experienced, carb cycling does the trick pretty well)
nice one!

count me in, would i have to do sit-ups everyday and would swimming help?

i don't have a camera but trust me i have a beer belly
andydavidleeroth
andydavidleeroth avatar

1691 posts since 30/11/03

20 Mar 2006 13:04
my advice…..don't bother

it'll only end in tears.

even if u get in shape for summer, ull be a porker by christmas again, unless you keep it up, which..isnt really worth it,
Essence
Essence avatar

3129 posts since 10/1/05

20 Mar 2006 13:37
andymakesglasses wrote: can anyone who already uses a protein shake recommend one? I found this http://www.myprotein.co.uk/mp-max/whey-protein/ and the reviews look good but they're not independent reviews so who knows

I need something vegetarian friendly

Cheers
Andy

I have a few things from myprotein always been decent quality and nice prices also Smiling go for it Cool 1 in the morning when u first wake… and one straight after training Cool
nick
nick avatar

19733 posts since 2/5/03

20 Mar 2006 13:53
andydavidleeroth wrote: my advice…..don't bother

it'll only end in tears.

even if u get in shape for summer, ull be a porker by christmas again, unless you keep it up, which..isnt really worth it,

This is true, and a man who is obsessed with his appearance is not very attractive IMO, make a bit of effort to look good, but don't go totally mental about it.
Richie H
Richie H avatar

24 posts since 9/3/06

20 Mar 2006 14:08
nick wrote:
andydavidleeroth wrote: my advice…..don't bother

it'll only end in tears.

even if u get in shape for summer, ull be a porker by christmas again, unless you keep it up, which..isnt really worth it,

This is true, and a man who is obsessed with his appearance is not very attractive IMO, make a bit of effort to look good, but don't go totally mental about it.

but wouldn't it be just as unattractive to let the beer belly grow

a little bit of effort without being totally obsessed would be better than not bothering imo
nick
nick avatar

19733 posts since 2/5/03

20 Mar 2006 14:16
Richie H wrote:
nick wrote:
andydavidleeroth wrote: my advice…..don't bother

it'll only end in tears.

even if u get in shape for summer, ull be a porker by christmas again, unless you keep it up, which..isnt really worth it,

This is true, and a man who is obsessed with his appearance is not very attractive IMO, make a bit of effort to look good, but don't go totally mental about it.

but wouldn't it be just as unattractive to let the beer belly grow

a little bit of effort without being totally obsessed would be better than not bothering imo

Thats what I'm saying, a bit of effort, within reason, but going to the gym every day for 6 hours and eating nothing but boiled chicken and spring water isn't much fun.

I watched a program where they were interviewing a guy who was going to be the cover guy on some male fitness mag, they asked him how hard it was to keep his (very nice) physique. He said he was always in bed for 10pm, didn't drink alcohol, didn't eat anything unless it was at one of his pre-defined "eating times", went to the gym 7 days a week, didn't smoke, didn't go out in the sun etc. etc. I thought "You boring cnut, I'm glad your not my boyfriend".
joey
joey avatar

517 posts since 4/12/03

20 Mar 2006 14:28
if anyone needs some cheap protein, i recommend buying from www.bulkpowders.co.uk or http://www.wheyconsortium.co.uk/

i take Optimum Nutrition 100% whey and found it to be very good, if a bit expensive though.

monday

chest

flat bench 5 x 6 reps
incline bench 3 x 6 reps
decline bench 3 x 6 reps
pect fly 3 x 6 reps

triceps

dips 3 x 8
skullcrushers 3 x 6
close grip bench 3 x 6
pulldown 3 x 6


wednesday

shoulders

dumbbell shoulder press 4 x 6 reps
behind the neck smith machine shoulders 4 x 6 reps
side and front dumbbell rises 3 x 8

legs

squats 5 x 8 reps
Calfs 4 x 8 reps

friday

bicep

hammer curls 3 x 6
preacher curls 4 x 6

back

close grip lat pull down 3 x 8
lat pull down 3 x 8
weighted rows 4 x 8

i do 6 to 8 reps (8 to start off and then near max at 6). im quite toned. don't forget legs in your exercises. i should really be doing legs twice a week Sad
Hello World
Hello World avatar

12170 posts since 7/3/05

20 Mar 2006 14:32
The way I look at it, I'm buying small to xtra small and I can fit into 30" jeans. I don't need to get any smaller.

I enjoy my lifestlye at the moment and haven't been to the the gym in 6 months. I am not as toned as I was when I was going to the gym 5 days a week, no drinking alchol or very strict diet or doing my marathon training, and theres not much difference between the two states.

Unless Im training for a specific event theres no way I'd commit to that stringent a lifestlye just to kep going.

However I congratulate anyone who looks as good as some of the pictures that have been shown for the discipline invloved, but id rather just look a bit "worse" and spend all the gym time having fun or making money.
joey
joey avatar

517 posts since 4/12/03

20 Mar 2006 14:34
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.