OMG I done HIIT today at the gym, I'm absolutely fucked. Like I literally sat on the bench for 15 minutes recovering, I never rest for more than 60-90 seconds at the gym.
I can see how this works.
Maybe go a bit easier next week...
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| Getting as toned as possible for 1 evening https://pick-up-artist-forum.com/viewtopic.php?f=137&t=133201 |
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| Author: | sugarmclovin [ Wed Apr 11, 2012 11:08 am ] |
| Post subject: | Getting as toned as possible for 1 evening |
Hi I've got a social with my rugby club in 2 weeks and the theme is wrestlemania. I've been assigned rey mysterio. This means i'll have to spend the whole night (multiple bars and clubs) topless. Obviously i want to look as good as possible so i'm looking for advice to get most ripped for that day. I've got very low body fat and have got a six pack (ish) if i tense but want to look as good as possible when relaxed so i dont have to try all the time. There will be heavy drinking throughout the night so dehydration and fasting like for a combat sport weight cut is out of the question. Just looking for anything extra i can do between now and then. I have already reduced what i eat slightly (not really changed as am currently living with my parents so have to eat what the family eat), gone for a couple of runs and doing ab work outs every 2 days. If you could advise certain foods i should try to avoid, certain excersices i should focus on etc. that would be great. Can post pic up if people think that will help thanks |
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| Author: | SmoothOp [ Wed Apr 11, 2012 12:53 pm ] |
| Post subject: | |
I may be completely talking straight out of my ass, so hopefully someone can confirm this. -Couple days leading to the night start to eat a very low carb diet but dont starve yourself. Continue this till day after. -Drink lots of water. You want your body not to store water because your muscles will look flat. By drinking lots of water, your body will actually hold on to less. Seems counter intuitive but this has been proven. -Consider getting a tan. This will make your body look a lot better. If you know about nutrition, calories and all that good stuff, then you could lose 0.5-3lbs of fat by the night of the event. I don't know if you are really fit or in okay shape, so fat loss will depend on your current body composition and current diet. If you don't know about nutrition but are interested in losing some fat then go to http://forum.bodybuilding.com/forumdisplay.php?f=16. Read the stickies. Also that site has a really good search feature that you can use to look up "contest preparation" which will gve you some other good tips for your shirtless night. If you any questions, feel free to hit me up. PS-You can also PM some dude named "The Gift" on this forum. He has been in magazine shoots so I assume he will know the answers to your question first hand. |
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| Author: | "The Gift" [ Wed Apr 11, 2012 1:06 pm ] |
| Post subject: | |
I would see this as the same as prepping for a bodybuilding show, photoshoot. Which I have experience with. If you're deadly serious, and willing to put the work in then. For the first week. Carbohydrates at breakfast, pre and post workout. 50g. Protein 40g every meal Have good fats on the meals where you don't have carbohydrates Use HIIT as your cardio. Try and do it as many times as you can, after your work out is more beneficial. Now the final week This schedule assumes a Saturday bodybuilding competition, photo shoot, or day at the beach. Monday: 2.5 to 3 gallons of water, 50g of carbs or less Tip: Buy three one gallon containers of water with a handle. This will let you visually know exactlyhow much water you have left to go. And the handle makes it easy to carry around with you everywhere — which you'll pretty much have to do to get in three gallons! Tuesday: Same Wednesday: Same Thursday: Same Friday: Begin a gradual carb-up. Today eat five or six meals, each containing 50-75g of carbs. In the first one or two meals, have fruits as your main carb source. Starting the carb-up with fruit replenishes liver glycogen very fast. We believe that the faster liver glycogen is filled, the more effective the rest of the carb-up will be. For meals three and four, move to starchier, faster-absorbing carbs (yams, potatoes, rice if it's tolerated well). Meal four should be at 4PM. Now the "fun" begins. Water intake should be cut completely at 4 or 5PM. One or two more meals should be consumed after you cut water. Have only one if you're already looking "full." Have two if not. These meals should contains carbs derived from simple sugars: pancakes and syrup, pie filling, waffles, chocolate, etc. Along with this simple sugar meal, have two tablespoons of vegetable glycerine (found in most health food stores). Also on Friday, take an herbal diuretic such as Taraxatone. Although the proper thing to do is go by the label directions with these type of products, best results are usually achieved by taking three servings on Friday: one about an hour or two before you cut water intake, one when you cut intake, and one before bed. Another trick is to take an Epsom salt bath (400g of Epsom salt in very hot water) for 20-30 minutes before bed. This is what European bodybuilders did to help shed water before diuretics became popular. (The salt and mega hot bat drastically increase perspiration.) Saturday (photo or beach day): Breakfast depends on how you look. • Looking flat? Have another simple sugar meal. • Looking good? Small portion of fruit and protein. • Holding water? Protein only (shake with very little water). Forty-five minutes before pumping up for your shoot, take in two tablespoons of glycerol in one can of full-sugar soda. |
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| Author: | sugarmclovin [ Wed Apr 11, 2012 1:42 pm ] |
| Post subject: | |
Thanks for all the help. i'll definitely do some hiit tonight and start cutting the carbs, tan also sounds like a good idea. Have had a look over at the bodybuilding forum, some rally good advice over there. will keep reading through. Not sure i can do a contest cut though. I've got an exam the morning of and the night will be filled with heavy drinking so i will need a good meal before hand. The diet part of it i can do but i think fasting and dehydration will be out of the question. Will increasing the intake of water in the week prior work even if i don't dehydrate on the nigh (and consume lots of beer). i'm willing to put in whatever work is needed before (and hopefully carry it on afterwards) but on the night i will be on a bar crawl and drinking from 8 through til 3am. thanks again |
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| Author: | titanman [ Wed Apr 11, 2012 2:16 pm ] |
| Post subject: | |
Sorry to be unhelpful here, quick question whilst on the topic. HIIT. Researched this an I find mixed answers: HIIT yes or no while trying to bulk? I'm rather unfit and skinny and want to turn both around and be fit and bulk up a bit. I'm not talking I want to be a body builder and have great big muscles. I'd love to get muscly one day but I want a kind of base to work with first which needs to be developed. |
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| Author: | "The Gift" [ Wed Apr 11, 2012 3:11 pm ] |
| Post subject: | |
Quote: Sorry to be unhelpful here, quick question whilst on the topic.
I would do SSCV cardio when bulking to be honest, and maybe the odd HIIT session every week but it depends on your body type. If you're struggling to add on size just stick to SSCV a few times a week after a workout for 30 mins.
HIIT. Researched this an I find mixed answers: HIIT yes or no while trying to bulk? I'm rather unfit and skinny and want to turn both around and be fit and bulk up a bit. I'm not talking I want to be a body builder and have great big muscles. I'd love to get muscly one day but I want a kind of base to work with first which needs to be developed. |
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| Author: | titanman [ Wed Apr 11, 2012 3:44 pm ] |
| Post subject: | |
Thanks. I think I'll do HIIT once a week as opposed to 3 times a week so I don't burn away precious calories too much and see how it goes. |
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| Author: | titanman [ Wed Apr 11, 2012 10:39 pm ] |
| Post subject: | |
OMG I done HIIT today at the gym, I'm absolutely fucked. Like I literally sat on the bench for 15 minutes recovering, I never rest for more than 60-90 seconds at the gym. I can see how this works. Maybe go a bit easier next week...
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| Author: | OTIS [ Thu Apr 12, 2012 12:47 am ] |
| Post subject: | |
[quote=""The Gift""]I would see this as the same as prepping for a bodybuilding show, photoshoot. Which I have experience with. If you're deadly serious, and willing to put the work in then. For the first week. Carbohydrates at breakfast, pre and post workout. 50g. Protein 40g every meal Have good fats on the meals where you don't have carbohydrates Use HIIT as your cardio. Try and do it as many times as you can, after your work out is more beneficial. Now the final week This schedule assumes a Saturday bodybuilding competition, photo shoot, or day at the beach. Monday: 2.5 to 3 gallons of water, 50g of carbs or less Tip: Buy three one gallon containers of water with a handle. This will let you visually know exactlyhow much water you have left to go. And the handle makes it easy to carry around with you everywhere — which you'll pretty much have to do to get in three gallons! Tuesday: Same Wednesday: Same Thursday: Same Friday: Begin a gradual carb-up. Today eat five or six meals, each containing 50-75g of carbs. In the first one or two meals, have fruits as your main carb source. Starting the carb-up with fruit replenishes liver glycogen very fast. We believe that the faster liver glycogen is filled, the more effective the rest of the carb-up will be. For meals three and four, move to starchier, faster-absorbing carbs (yams, potatoes, rice if it's tolerated well). Meal four should be at 4PM. Now the "fun" begins. Water intake should be cut completely at 4 or 5PM. One or two more meals should be consumed after you cut water. Have only one if you're already looking "full." Have two if not. These meals should contains carbs derived from simple sugars: pancakes and syrup, pie filling, waffles, chocolate, etc. Along with this simple sugar meal, have two tablespoons of vegetable glycerine (found in most health food stores). Also on Friday, take an herbal diuretic such as Taraxatone. Although the proper thing to do is go by the label directions with these type of products, best results are usually achieved by taking three servings on Friday: one about an hour or two before you cut water intake, one when you cut intake, and one before bed. Another trick is to take an Epsom salt bath (400g of Epsom salt in very hot water) for 20-30 minutes before bed. This is what European bodybuilders did to help shed water before diuretics became popular. (The salt and mega hot bat drastically increase perspiration.) Saturday (photo or beach day): Breakfast depends on how you look. • Looking flat? Have another simple sugar meal. • Looking good? Small portion of fruit and protein. • Holding water? Protein only (shake with very little water). Forty-five minutes before pumping up for your shoot, take in two tablespoons of glycerol in one can of full-sugar soda.[/quote] Sexy post. Rice cakes anybody? Thing is, you are assuming he has the eye to determine if he is flat or spilled over, so OP you have to develop that eye. |
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| Author: | Faust23 [ Thu Apr 12, 2012 7:03 am ] |
| Post subject: | |
Quote: [quote=""The Gift""]I would see this as the same as prepping for a bodybuilding show, photoshoot. Which I have experience with.
Sexy post. Rice cakes anybody? Thing is, you are assuming he has the eye to determine if he is flat or spilled over, so OP you have to develop that eye.[/quote]If you're deadly serious, and willing to put the work in then. For the first week. Carbohydrates at breakfast, pre and post workout. 50g. Protein 40g every meal Have good fats on the meals where you don't have carbohydrates Use HIIT as your cardio. Try and do it as many times as you can, after your work out is more beneficial. Now the final week This schedule assumes a Saturday bodybuilding competition, photo shoot, or day at the beach. Monday: 2.5 to 3 gallons of water, 50g of carbs or less Tip: Buy three one gallon containers of water with a handle. This will let you visually know exactlyhow much water you have left to go. And the handle makes it easy to carry around with you everywhere — which you'll pretty much have to do to get in three gallons! Tuesday: Same Wednesday: Same Thursday: Same Friday: Begin a gradual carb-up. Today eat five or six meals, each containing 50-75g of carbs. In the first one or two meals, have fruits as your main carb source. Starting the carb-up with fruit replenishes liver glycogen very fast. We believe that the faster liver glycogen is filled, the more effective the rest of the carb-up will be. For meals three and four, move to starchier, faster-absorbing carbs (yams, potatoes, rice if it's tolerated well). Meal four should be at 4PM. Now the "fun" begins. Water intake should be cut completely at 4 or 5PM. One or two more meals should be consumed after you cut water. Have only one if you're already looking "full." Have two if not. These meals should contains carbs derived from simple sugars: pancakes and syrup, pie filling, waffles, chocolate, etc. Along with this simple sugar meal, have two tablespoons of vegetable glycerine (found in most health food stores). Also on Friday, take an herbal diuretic such as Taraxatone. Although the proper thing to do is go by the label directions with these type of products, best results are usually achieved by taking three servings on Friday: one about an hour or two before you cut water intake, one when you cut intake, and one before bed. Another trick is to take an Epsom salt bath (400g of Epsom salt in very hot water) for 20-30 minutes before bed. This is what European bodybuilders did to help shed water before diuretics became popular. (The salt and mega hot bat drastically increase perspiration.) Saturday (photo or beach day): Breakfast depends on how you look. • Looking flat? Have another simple sugar meal. • Looking good? Small portion of fruit and protein. • Holding water? Protein only (shake with very little water). Forty-five minutes before pumping up for your shoot, take in two tablespoons of glycerol in one can of full-sugar soda. First off I would suggest in genreal drinking atleast 70-80% distilled water, your body stores chemicals like floride in your fat since your body can't digest inorganic chemicals. Your body can digest calcium floride but not sodium floride which is in drinking water, also sodium is added in drinking water too. So over all drinking distilled water will cut down on water retention and some fat. But I am curios gift I don't know much about the dehydration method, to me it seems insanely stupid and iresposible when people dehydrate them selves on purpose for sports or modeling, just my opinion. I don't know the science but I can't see it being healthy. But he is planning on going to bars with his group and I would assume drinking is part of that. Is it safe to drink alcohol if you are dehydrated like that |
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| Author: | "The Gift" [ Thu Apr 12, 2012 12:39 pm ] |
| Post subject: | |
Quote: Quote: [quote=""The Gift""]I would see this as the same as prepping for a bodybuilding show, photoshoot. Which I have experience with.
Sexy post. Rice cakes anybody? Thing is, you are assuming he has the eye to determine if he is flat or spilled over, so OP you have to develop that eye.If you're deadly serious, and willing to put the work in then. For the first week. Carbohydrates at breakfast, pre and post workout. 50g. Protein 40g every meal Have good fats on the meals where you don't have carbohydrates Use HIIT as your cardio. Try and do it as many times as you can, after your work out is more beneficial. Now the final week This schedule assumes a Saturday bodybuilding competition, photo shoot, or day at the beach. Monday: 2.5 to 3 gallons of water, 50g of carbs or less Tip: Buy three one gallon containers of water with a handle. This will let you visually know exactlyhow much water you have left to go. And the handle makes it easy to carry around with you everywhere — which you'll pretty much have to do to get in three gallons! Tuesday: Same Wednesday: Same Thursday: Same Friday: Begin a gradual carb-up. Today eat five or six meals, each containing 50-75g of carbs. In the first one or two meals, have fruits as your main carb source. Starting the carb-up with fruit replenishes liver glycogen very fast. We believe that the faster liver glycogen is filled, the more effective the rest of the carb-up will be. For meals three and four, move to starchier, faster-absorbing carbs (yams, potatoes, rice if it's tolerated well). Meal four should be at 4PM. Now the "fun" begins. Water intake should be cut completely at 4 or 5PM. One or two more meals should be consumed after you cut water. Have only one if you're already looking "full." Have two if not. These meals should contains carbs derived from simple sugars: pancakes and syrup, pie filling, waffles, chocolate, etc. Along with this simple sugar meal, have two tablespoons of vegetable glycerine (found in most health food stores). Also on Friday, take an herbal diuretic such as Taraxatone. Although the proper thing to do is go by the label directions with these type of products, best results are usually achieved by taking three servings on Friday: one about an hour or two before you cut water intake, one when you cut intake, and one before bed. Another trick is to take an Epsom salt bath (400g of Epsom salt in very hot water) for 20-30 minutes before bed. This is what European bodybuilders did to help shed water before diuretics became popular. (The salt and mega hot bat drastically increase perspiration.) Saturday (photo or beach day): Breakfast depends on how you look. • Looking flat? Have another simple sugar meal. • Looking good? Small portion of fruit and protein. • Holding water? Protein only (shake with very little water). Forty-five minutes before pumping up for your shoot, take in two tablespoons of glycerol in one can of full-sugar soda. But I am curios gift I don't know much about the dehydration method, to me it seems insanely stupid and iresposible when people dehydrate them selves on purpose for sports or modeling, just my opinion. I don't know the science but I can't see it being healthy. But he is planning on going to bars with his group and I would assume drinking is part of that. Is it safe to drink alcohol if you are dehydrated like that[/quote] Dehydration is a very delicate balance, even worse when you mess with sodium (salt) which is why I didn't include it. Risky business messing with minerals. I guess you're right, and to be honest unless you're in really good shape, with a -6% bf dehydration won't really make much difference. And you'll also feel like crap. The other steps won't do much harm, it'll just just be tough to stick out if you don't have the will power |
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| Author: | OTIS [ Mon Apr 16, 2012 5:33 pm ] |
| Post subject: | |
[quote=""The Gift""] Quote: Quote: [quote=""The Gift""]I would see this as the same as prepping for a bodybuilding show, photoshoot. Which I have experience with.
Sexy post. Rice cakes anybody? Thing is, you are assuming he has the eye to determine if he is flat or spilled over, so OP you have to develop that eye.If you're deadly serious, and willing to put the work in then. For the first week. Carbohydrates at breakfast, pre and post workout. 50g. Protein 40g every meal Have good fats on the meals where you don't have carbohydrates Use HIIT as your cardio. Try and do it as many times as you can, after your work out is more beneficial. Now the final week This schedule assumes a Saturday bodybuilding competition, photo shoot, or day at the beach. Monday: 2.5 to 3 gallons of water, 50g of carbs or less Tip: Buy three one gallon containers of water with a handle. This will let you visually know exactlyhow much water you have left to go. And the handle makes it easy to carry around with you everywhere — which you'll pretty much have to do to get in three gallons! Tuesday: Same Wednesday: Same Thursday: Same Friday: Begin a gradual carb-up. Today eat five or six meals, each containing 50-75g of carbs. In the first one or two meals, have fruits as your main carb source. Starting the carb-up with fruit replenishes liver glycogen very fast. We believe that the faster liver glycogen is filled, the more effective the rest of the carb-up will be. For meals three and four, move to starchier, faster-absorbing carbs (yams, potatoes, rice if it's tolerated well). Meal four should be at 4PM. Now the "fun" begins. Water intake should be cut completely at 4 or 5PM. One or two more meals should be consumed after you cut water. Have only one if you're already looking "full." Have two if not. These meals should contains carbs derived from simple sugars: pancakes and syrup, pie filling, waffles, chocolate, etc. Along with this simple sugar meal, have two tablespoons of vegetable glycerine (found in most health food stores). Also on Friday, take an herbal diuretic such as Taraxatone. Although the proper thing to do is go by the label directions with these type of products, best results are usually achieved by taking three servings on Friday: one about an hour or two before you cut water intake, one when you cut intake, and one before bed. Another trick is to take an Epsom salt bath (400g of Epsom salt in very hot water) for 20-30 minutes before bed. This is what European bodybuilders did to help shed water before diuretics became popular. (The salt and mega hot bat drastically increase perspiration.) Saturday (photo or beach day): Breakfast depends on how you look. • Looking flat? Have another simple sugar meal. • Looking good? Small portion of fruit and protein. • Holding water? Protein only (shake with very little water). Forty-five minutes before pumping up for your shoot, take in two tablespoons of glycerol in one can of full-sugar soda. But I am curios gift I don't know much about the dehydration method, to me it seems insanely stupid and iresposible when people dehydrate them selves on purpose for sports or modeling, just my opinion. I don't know the science but I can't see it being healthy. But he is planning on going to bars with his group and I would assume drinking is part of that. Is it safe to drink alcohol if you are dehydrated like that[/quote] Dehydration is a very delicate balance, even worse when you mess with sodium (salt) which is why I didn't include it. Risky business messing with minerals. I guess you're right, and to be honest unless you're in really good shape, with a -6% bf dehydration won't really make much difference. And you'll also feel like crap. The other steps won't do much harm, it'll just just be tough to stick out if you don't have the will power[/quote] Dyazide and DNP if he doesnt care about health 
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