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| Building the perfect body...fast! https://pick-up-artist-forum.com/viewtopic.php?f=137&t=68536 |
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| Author: | Belenos [ Thu Jun 03, 2010 6:19 pm ] |
| Post subject: | Building the perfect body...fast! |
Hey guys Lets cut this short shall we? Im tired of my body. Im tired of the flab, Im tired of having to suck my gut in when wearing tight clothes, Im tired of worrying that people can see my manboobs and ugly nipples sticking through my shirts, Im tired of being ashamed of taking my shirt off in public, Im tired of my weak arms. IM TIRED! Im now on summer break, and finally have the money to re-new my gym subscription, and I need YOUR help. I know there are personal trainers in this section and their advice (as well as anyone elses of course I am 5'6 and weigh some 160 pounds. I have ZERO muscle. It is ALL fat and it has to go. So here is the challenge! My goal isnt to be an Arnold in two weeks, but for those of you who have seen American History X, my goal is to look around like Ed Norton. Hes a pretty skinny guy and he had to get ripped quick for the part in the movie. In the movie, he isnt HUGE, but his abs are well defined, his chest is perfect, shoulders are nice and his arms are good. That is what Im aiming for (All Nazi tattoos aside of course). |
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| Author: | RVAIS [ Thu Jun 03, 2010 7:04 pm ] |
| Post subject: | |
Belenos Im not a personal trainer but I personally have lost 80 lbs over the last year and have put on some decent amount of muscle over the years, diet is huge reducing body fat is key, fat and muscle are different tissue dont confuse them! Here are some resource I can refer you to that can absolutly help I JUST WISH SOME OF THESE LINKS OR MAYBE MY OTHER POST COULD BE STICKYED IN THIS SECTION TRAINING body by science site http://www.bodybyscience.net/home.html/ Drew Baye site http://www.baye.com/ Mike mentzer seminar key points http://www.youtube.com/watch?v=ne3XoXjFawQ http://www.youtube.com/watch?v=N1KKzIAu ... re=related Max contraction youtube vids http://www.youtube.com/results?search_q ... ction&aq=f 21 CONVENTION VIDS http://www.the21convention.com/2010/05/ ... cumentary/ http://www.the21convention.com/2009/09/ ... t21c-2009/ http://www.the21convention.com/2009/09/ ... nutrition/ DIET Calorie counting http://www.acaloriecounter.com/calorie-counting.php Paleo diet http://en.wikipedia.org/wiki/Paleolithic_diet http://altmed.creighton.edu/Paleodiet/Foodlist.html |
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| Author: | Belenos [ Thu Jun 03, 2010 7:25 pm ] |
| Post subject: | |
Hey mate! thanks for the help, Im off to work now but as soon as I come back Il be sure to take a look. And yeh I should have specified, Im looking to burn fat (I want to lose at least 20 pounds of body fat) and then replace that with muscle. For my height and age, a healthy body weight would be around 155, but that is including muscle, so yeh thanks alot TheMack |
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| Author: | Trices [ Sun Jun 06, 2010 4:21 pm ] |
| Post subject: | Calories |
Ok first of all, you should be happy, I registered only so I could post and give you some helpful tips Now, as for your planned loss of weight: Are you currently gaining or losing weight, or is your weight just standing still? Start counting calories. I know some people will tell you this is overdoing it and you should just focus on getting your training right to begin with, but if you ask me I'd say it's crucial to know how many calories you need per day to not loose nor gain weight, both when you train and when you don't. When you've learned how much you need to eat, you'll know how much you need to take away to lose weight. You can use the following formula to get the basic idea on how much you should be eating. 66.5 + (13.75 x kg) + (5.003 x cm) - (6.775 x age). The figure you get is your BEE, your Basal Energy Expenditure. That's how many calories your body burns when resting. Now, the figure isn't 100% correct, especially if you're a little overweight, so deduct some calories from that number. Now, as you understand your BEE won't apply if you workout, so the BEE is multiplied with a stress-and-workout factor which is anywhere between 1.2-2.0, depending on how active your day has been. 1.2 corresponds with spending the day in front of the computer, and 2.0 equals a day in the life of a professional athlete. When losing weight, I'd recommend you lose no more than 0.5kg/week (you can lose more if you're overweight), but if you lose too much weight your body will start to burn off muscles instead of fat. As a pointer, I'd say that eating around 5-700kcal short of your daily need is enough to have you losing 0.5kg/week. Anyway, you can use an online calorie counter (there are loads of them, just google), because then you can just fill out what you've eaten, and how much, and their database will do the calorie counting for you! Dieting is much easier than people think, there is only one way to diet effectively, and that is summed up in two points: 1. Train 2. Eat a little less than you need That's the basic concept for dieting. If you're not losing enough weight, eat fewer calories, if you're losing too much weight, eat more. Simple as! Next, try to get as much knowledge as possible on nutrition. Start reading what the things you eat contain, just read everything you can get your hands on regarding training and nutrition. Do this and you'll know exactly what you're doing in no time at all! So that covers most of the ground regarding nutrition, I think. I won't go into what food is good for you and what is not, as there are literally millions of places where you can read up on this for yourself. Moving on to your training then... The most important thing when training is, select activities that are FUN to you. You will have days when you feel like giving up, but just go train anyway, you'll feel great afterwards, I promise. Whenever I feel like giving up, I tell myself, "just don't". It works for me, but when talking about training it's all about personalizing things to fit for you. Try a whole bundle of different activities, it's not all that important what you do, as long as you're training. When you've trained for a while though, there might be some sense in hitting the gym once or twice per week, but for starters just train and enjoy yourself! Oh and... No shortcuts, it'll come back and cause problems for you later on I think that covered most of the basic aspects regarding dieting, but if I forgot anything or if anything seems unclear, just ask and I'll try to help you out! -Trices |
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| Author: | domman1E [ Sun Jun 06, 2010 7:40 pm ] |
| Post subject: | |
Post your current diet and workout for us to critique |
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| Author: | HighDef [ Mon Jun 07, 2010 10:01 pm ] |
| Post subject: | Workout |
P90X for 90 days is a good start |
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| Author: | 8Strings [ Wed Jun 09, 2010 6:39 am ] |
| Post subject: | |
Hey Belenos, what you're looking for isn't really the physique of a "skinny" guy...on the other hand, its pure lean muscle with a very very low body fat percentage. In your case, I'd advice to crank cardio for extended periods of time if you wish since you really have no muscle to prevent your body from eating away. If you aren't really into jogging, I'd advice you to do start doing so before you move onto any other heavier things. Nevertheless, try to dry up before gaining muscle through weights or else you won't really see proper results too fast. Also, watch your diet real closely as it could be said to be 80% of the efficiency of your overall fitness regime. You will never out-run the kitchen, if you know what I mean. My approach is a bit different from the whole "fitness" or "looking good" ideal, to be honest, but it's only because of the sports I'm involved. I'm currently training my cardio through high intensity intervals like so: 30s Sprint 1.30m Jog x3 20s Sprint 1m Jog x3 10s Sprint 30s Jog x3 Another one is to sprint for a minute and then walk for a minute and 30 seconds for 20 minutes straight (after warming up, of course.) Then again that's only 1/3 of my daily workout, but to burn fat and "cut up", it's working. I practice mixed martial arts and mainly focus on muay thai and kick boxing besides greco roman wrestling and brazilian jiu jitsu, just to make things clear. |
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