Wanna get RIPPED!

[Bizzle13]

Hey guys I'm gonna try and keep this as short and sweet as possible. Looking to get back in to training as soon as possible but this time take it a lot more seriously! I'm 6'3", good physique but just with that last bit of belly covering my abs. I'm 188lbs with around 15% body fat (apparently, need a better means of testing this than bathroom scales), I'm looking to get body fat right down for definition but also to bulk my shoulders, arms and chest. Of course I will work back and legs too but those are the big three right haha

Money's tight until the end of next month so thought rather than doing nothing I'd give the insanity DVD a go (didn't cost me anything and recommended from a once fat friend) until I join the gym. At that time I'll come back for a good workout routine as I usually go in blind and do what I feel like (rookie mistake I know) but one problem I had is I was feeling sick after stomach related exercises such as squats, crunches or leg raises. Maybe this was to do with diet as I often underate :/

The last 6 months or so I've largely cut out fast food, snacks, bread and sugar and had many comments over how much weight I've lost. But lately I've been snacking, eating bread and having sugary tea again. Need to stop this, but what can I replace bread for as a few pieces of toast or a sandwich are easy for a mid afternoon snack. I did go wholemeal but I'd prefer to cut out bread all together. I was thinking of cutting carbs all together for a couple of weeks (or at least only have carbs before a set time and only to supplement training. Also I know I need to drink more water (8+ pints a day).

The aim is to have the 6 pack, defined tone, good muscles mass (not huge) and be able to do a dozen or so pull ups (can hardly do two right now!). As I said I'm more about definition than size but need to bulk up a bit first thanks in advance.

Bizzle

 

[Stort_Brød]

AAAALRIGHTY THEN... where to begin!

I never have and never will trust anything to do with exercise that you can buy off the TV *that's just me* there is no such thing as 6 minute abs and all that other B.S. there is a million and one body weight exercises you can do if you can't go to a gym at the moment, just look on youtube and you can get some awesome info and tips from a selected few uploaders.

when you can get into a gym I highly recommend going to bodybuilding.com and doing Kris Gethins 12week hardcore trainer. It is specifically designed for keeping / building muscle mass while losing weight which is something a lot of programs boast but rarely deliver. I m on my 2nd round of it at the moment. and lost 17kg in the first time round. then you can go onto his 4 week D.T.P program which will pack on a slab or 3 of muscle. I know many people who swear by it and are even into their 3rd to 4th round of it because it does work. It seems hard, but I find it enjoyable lol.

now as far as nutrition goes. If you want no energy, to be miserable and out right hungry please cut out carbs. But remember that COMPLEX carbs are your bodies fuel, if you want the energy to do a decent workout then cutting carbs will be a problem. think about it this way, It would be like trying to run a drag car on standard pump gas from the local service station, there just isn't going to be any energy for the motor ( your muscles ) to run at full capacity. there are many things you can replace it with such as sweet potato or yams, wholewheat pasta, brown rice and so much more. It all depends on how dedicated you are to the transformation.

And one last thing if you would like to look well proportioned train legs and back just as hard as shoulders, arms and chest. bro's don't let bro's skip leg day. and the ladies would rather your chicken legs not buckle when you try to pick them up haha

anyways man, whatever you decide keep us up to date and most of all just like with the ladies enjoy your training and you will get so much more out of it

 

[Bizzle13]

Thanks for the advice dude. Yeah I share your skepticism on tv workouts, 6 minute abs etc, but it is a high intensity cardio training that will get me moving around and exerting myself. I plan to go HIIT training via sprints at least twice a week. I'll check out the workout plans thanks. Yeah I'll push myself to do the leg and back training, though I've been blessed with quite beefed up legs since puberty lol no chicken legs over here, my legs are probably actually out of proportion with the rest of my body as they're pretty big lol and I'll try to do arm or chest exercises that work the back as a secondary. Yeah I get what you're saying about the carbs, the articles I've seen on it do say how difficult the lack of carbs is and that there has to be huge investments in fat and protein but it is the optimal way to lose fat and gain muscle (not my words lol), maybe I'll just find the lowest I can take my carbs while noticing no difference, and not having them a few hours before bed.

Again thanks, I look forward to the transformation I'll keep you posted

 

[Stort_Brød]

sounds like you have your head screwed on about it all, which is a huge bonus these days haha. always remember if you want to be a beast you have to train like a beast. HIIT is great, also remember that cardio isn't the only way to lose weight as too much will put your body into a catabolic state whereas you need anabolic for those muscle gains. plus if you put on more muscle your stationary metabolic rate is increased so in other words the more muscle you have the more energy you burn even while standing still. so the fat just starts to disappear and that is something a lot of people do not know or understand because they have been brainwashed saying you must run 10miles a day and do a thousand situps if you want to lose fat, well I call shenanigans on that theory haha. maybe way back in the day before we had studies done it was but these days knowledge is your 2nd beast weapon in getting the body you want. as far as the carbs go for an example I am 105kg about 25% BF 6ft 2" so yes I am overweight but strong as an ox lol and on the KG 12wk trainer i mentioned i am eating 1 - 1 1/12 cups of carbs 5-6 times a day so an average of about 7-8 cups of COMPLEX carbs a day and I am losing an average of 1kg a week. so carb up and it will fuel your workouts

 

[switch]

fvck dieting.i dont like diets for two reasons:
1. when you get off a diet , you'll gain everything back, easy come easy go.
2.diets suck
just keep increasing your squat/deadlift and maintain a normal diet.in time youll be fine....

well for now just do this:

run 2 miles mon/wed/fri

circuit mon/wed/fri/sun

push ups 20 reps X 4 sets
sit ups 25 resp X 4 sets
pull ups 3 reps X6 sets
chins 8-12 reps X 4-6 sets

till you get a gym, do that.

 

[Bizzle13]

When I talk about dieting I really mean just eating the right things and enough of them, if anything Iassively undereat right now - not to lose weight or anything I just don't feel hungry but then I feel the effects the next day or when I try and work out :/ cutting out the carbs was just an idea as I can happily go without bread and cereals etc was just wondering what I could substitute for carbs as snacks or sides on my meal. I'm not gonna strictly attempt to eat x y and z at set times, just cut out the junk. Thanks for the plan, pretty much what I was thinking though I struggle with chins and pulls (FUKKKKK!) and got some dumbells I can do a few exercises with

 

[Stort_Brød]

the only reason people fail after a diet is because they revert back to their normal eating HABITS including eating the junk and the alcohol. Diets are designed to lose weight not maintain weight, that's why after reaching a goal weight you then need to determine what your maintenance calories are and then work out a rough guide to eating throughout the day to maintain that weight. People only fail with dieting and weight loss because they let themselves fail.

 

[switch]

When I talk about dieting I really mean just eating the right things and enough of them, if anything Iassively undereat right now - not to lose weight or anything I just don't feel hungry but then I feel the effects the next day or when I try and work out :/ cutting out the carbs was just an idea as I can happily go without bread and cereals etc was just wondering what I could substitute for carbs as snacks or sides on my meal. I'm not gonna strictly attempt to eat x y and z at set times, just cut out the junk. Thanks for the plan, pretty much what I was thinking though I struggle with chins and pulls (FUKKKKK!) and got some dumbells I can do a few exercises with

do a modified fast with protein shakes.
6 shakes spread throughout the day + coconut oil.
each shake should have 2-4 sccops (60-120g of protein)
use blended a protein, other types are just useless.

if you take 6 shakes ,2 scoops eac then you'll get 360g of protein.
360X4= 1440 calories.
then fill the rest of your calories with coconut oil.
every 3 days, break your fast and eat 400-500 g of carbs (french fries or rice) + 150g of protein +30g of fat
there.

 

[Fuglydude]

Bizzle, I definitely wouldn`t trust the bioelectrical impedence tests of a bathroom scale. There are so many different variables that can affect results with this type of body composition quantification that it is tough to get reproducible results. In my opinion you`re much better off going with a caliper test, or bodpod, etc.

Unfortunately diet is gonna be the most important thing for you to get inline in order to achieve your results. Good conditioning is all about eating lots of clean food and doing lots of varied, high intensity work outs. This should include weights, interval cardio, stretching, etc. Switch gave you some good suggestions for diet... Coconut oil is great stuff, however, I think you should have some real food in there as well. Remember everyone has highly unique metabolisms, and it will be up to you to figure out what combination of diet, exercise, rest, etc works to get you your results.

I also think you should aim higher... I`m heavier than you, at 190 and I`m A LOT shorter than you at 5`8`"! I can do 20+ pull ups right now in a variety of grips and pull a quarter ton off the ground with a trap bar. I`m sure you`ll be able to get to 12 pulls up quite soon!

Good luck.

 

[Bizzle13]

Thanks for all the advice guys, gonna try and take it all on board and adjust accordingly. Eating correctly is definitely my biggest challenge, not so much perfect meals every time etc but eating regularly and proportionally at least to a good degree. Can't wait to get started back up in the gym but need a gym buddy as mine has recently moved away :/ love the extra determination I gain when going as a pair rather than solo. Oh well will try and sort something out, befriend an absolute beast at the gym haha thanks again