|
#1
05-05-2007, 06:01 PM
|
|||
|
|||
how do i get to this shape in 3 months?
hi guys,
now i know im gonna get a hammering for this but everyone here knows there stuff so im gonna ask anyways.i want to try and get very lean and put on abit of muscle too.here goes"brad pitt fight club"ahhhhh.sorry guys but ive gotta ask as that is what i wanna get to.what sort of workouts should i be doing,what sort of supplements should i be taking,how many calories a day should i be aiming for?and 1 more question how long do u think it could take to get there?im at 26%bf now.but i have the time to train all day and all night if necessary,i want to see if this is possible to do within 3 months,come on guys you know you can tell me with all your knowledege and experience. many thanks mac. 
|
|
#2
05-05-2007, 07:26 PM
|
|||
|
|||
|
Re: how do i get to this shape in 3 months?
[ QUOTE ]
hi guys, now i know im gonna get a hammering for this but everyone here knows there stuff so im gonna ask anyways.i want to try and get very lean and put on abit of muscle too.here goes"brad pitt fight club"ahhhhh.sorry guys but ive gotta ask as that is what i wanna get to.what sort of workouts should i be doing,what sort of supplements should i be taking,how many calories a day should i be aiming for?and 1 more question how long do u think it could take to get there?im at 26%bf now.but i have the time to train all day and all night if necessary,i want to see if this is possible to do within 3 months,come on guys you know you can tell me with all your knowledege and experience. many thanks mac. [/ QUOTE ] 1) I already gave you a good diet to go by. It really does work. But I can tell you a little twist you can do to make it work faster. Decrease your total carbohydrate intake to less than 20 grams per day! Yup, it's crazy and sounds hard to imagine, but it works! Don't be surprised if you drop 10 lbs in the first week! Forget about calories. They don't matter. Take special note to the amount of protein recommended by the diet; it's important to recover from your workouts and grow new muscle. You will probably have to stuff yourself to eat enough protein. Also, if you can,try to eat 6 meals per day instead of 3. 2) Get yourself some Hydroxycut Extreme. And if you are feeling crazy enough stack it with ephedrine hydrochloride. Make sure you get plenty of vitamins. In addition, either eat fish often or supplement with fish oils. 3) Look up German Body Composition Training. This method is said to work wonders on improving composition, decreasing body fat significantly, and some even report muscle gain on this as well. That's about all I have to say. You could add in a session of high intensity interval training HIIT on your off days from weight training if you can handle it. I have done that before with descent results. Basically what I did was 3 weight training sessions per week and 3 cardio sessions per week. There are other good supplements that you can use and other options with exercise such as playing basketball and staying active, but I think you will have your hands full with with what I have already mentioned. In addition, you should get results so fast that it won't even matter! I don't know if you are going to be able to turn into Brad Pitt in 3 months. But you surely will be able to make a significant improvement, enough to make you very pleased. Drink plenty of water and work your but off, but don't overtrain; take good care of yourself. [img]/forum/images/graemlins/wink.gif[/img]
|
|
#3
05-05-2007, 08:34 PM
|
||||
|
||||
|
Re: how do i get to this shape in 3 months?
SlimShady,
I’ll just add to Izzo’s points, getting from 26%BF to “Fight Club” state in 3 months is just not possible. Otherwise everyone would be a Mr Universe. But I concur that after 13 weeks on the Hardcore Fat Metabolizing plans, that you will be pleasantly surprised enough that you’ll forget about 3 months and be willing to stick with it as long as it takes. They can be found here: http://www.abcbodybuilding.com/13wee...urningdiet.php and here: http://www.abcbodybuilding.com/13wee...ingworkout.php And to re-Iterate!!! Don’t forget to rest! Obey the rest days, and get plenty of sleep at night. This is where I have the most trouble. But you can’t hammer your body like this and not expect to loose muscle mass if you are not recovering properly. I went from 14.2% BF to 10.5% BF in 12 weeks. Maybe I’m approaching Ed Norton status in Fight Club, but my true goal is that rippling 6-pack. Remember that working harder doesn’t get you as much as working smarter. Follow those rules in the links above. Good Luck!!!
__________________
"Grandma just called and ... said she doesn't want you here when she gets back because you've been ruining everybody's lives and eating all our steak." -- Napoleon Dynamite
|
|
#4
05-05-2007, 08:47 PM
|
|||
|
|||
|
Re: how do i get to this shape in 3 months?
charles and amino,thanks so much for your great advice.charles i did get your diet plan,just when i looked through it i was already doing that type of diet except i am having 2 slices of wholemeal bread a day at 85 cals a slice.so i will cut it out all together now.only things is i think ive bought to many supps now,lol.ive got glutamine,greent tea extract,vitamin c,multi vitamins and multi minerals,omega 3,6,9,carnitine and xenadrine efx,think i might have gone overboard.
p.s is a ceral bar ok for breakfast or should i cut that out too? many thanks mac.
|
|
#5
05-05-2007, 09:49 PM
|
|||
|
|||
|
Re: how do i get to this shape in 3 months?
[ QUOTE ]
p.s is a ceral bar ok for breakfast or should i cut that out too? many thanks mac. [/ QUOTE ] Nope...should have a lean source of protein, preferably fast digesting (like whey) and a slow burning source of carbs, like oatmeal. A lot of people here have a whey protein + oatmeal shake. I grind up my oats in a blender, into powder form, and put a cup with 1- 1.5 scoops of whey in a shaker bottle + water. It tastes good depending on what flavor of whey you have (i use tropical punch, i love it). Eggs are also good, but preferably the whites only since oyu are trying to drop a lot of bodyfat. Cottage cheese is also decent but only if you have a quick digesting protein source along with it.
|
|
#6
05-05-2007, 10:19 PM
|
|||
|
|||
|
Re: how do i get to this shape in 3 months?
[ QUOTE ]
charles and amino,thanks so much for your great advice.charles i did get your diet plan,just when i looked through it i was already doing that type of diet except i am having 2 slices of wholemeal bread a day at 85 cals a slice.so i will cut it out all together now.only things is i think ive bought to many supps now,lol.ive got glutamine,greent tea extract,vitamin c,multi vitamins and multi minerals,omega 3,6,9,carnitine and xenadrine efx,think i might have gone overboard. p.s is a ceral bar ok for breakfast or should i cut that out too? many thanks mac. [/ QUOTE ] No. I wouldn't.I wouldn't have the oatmeal either because it has a high glycemic index and you don't need that much carbs anyways. You would be better off having some vegetables with your eggs or something like that. I'm sure there might be some other foods you will be questioning about. The thing you want to watch out for is a high glycemic index. Here I are words of wisdom by the great Charles Poliquin: http://www.t-nation.com/readTopic.do?id=1149914 Good advise I should say and it has done me very well in my quest for leanness. [img]/forum/images/graemlins/cool.gif[/img]
|
|
#8
05-06-2007, 12:56 AM
|
|||
|
|||
|
Re: how do i get to this shape in 3 months?
[ QUOTE ]
Since when are oats High GI? [/ QUOTE ] They're not...well maybe when compared to lettuce, spinach, and other greens, but technically they are considered a low GI food (<55).
__________________
Age-22 Height-6'2 Weight-207 Bench-255 Squat-425 Free Artest!!! "Too many murders, too many funerals and too many tears..Just seen another brother buried, plus I knew him for years..Pass by his family, but what could I say...Keep your head up and try to keep faith and pray for those better dayz" --From Better Dayz The Truth Tour RIP Sean Taylor RIP Pimp C RIP Bernie Mac RIP Issac Hayes
|
|
#9
05-06-2007, 02:49 AM
|
|||
|
|||
|
Re: how do i get to this shape in 3 months?
[ QUOTE ]
[ QUOTE ] Since when are oats High GI? [/ QUOTE ] They're not...well maybe when compared to lettuce, spinach, and other greens, but technically they are considered a low GI food (<55). [/ QUOTE ] I did not say oats in general. But I did see some resources saying that oatmeal has a GI of about 70 and oat bread was in the 60's. Either way, there are many nutritious vegetables high in fiber that would be a better choice of food for someone trying to drop down from 26% body fat.
|
|
#10
05-12-2007, 12:59 PM
|
||||
|
||||
|
Re: how do i get to this shape in 3 months?
[ QUOTE ]
[ QUOTE ] [ QUOTE ] Since when are oats High GI? [/ QUOTE ] They're not...well maybe when compared to lettuce, spinach, and other greens, but technically they are considered a low GI food (<55). [/ QUOTE ] I did not say oats in general. But I did see some resources saying that oatmeal has a GI of about 70 and oat bread was in the 60's. Either way, there are many nutritious vegetables high in fiber that would be a better choice of food for someone trying to drop down from 26% body fat. [/ QUOTE ] I've started eating my morning oats uncooked. It drops the GI level. I just mix a double serving of chocolate protein shake and pour it over a double serving of dry oats and dig in. It kind of has the texture of Musliz cereal. I love'm!
__________________
"Grandma just called and ... said she doesn't want you here when she gets back because you've been ruining everybody's lives and eating all our steak." -- Napoleon Dynamite
|
 |
| Thread Tools | |
|
|
