OK, let's get that six pack!

[PixelTerror]

Hi there, I am new here, I registered today and I am here because I want to change my life, starting out with my body. I will turn 22 this year, my height is 178 cm (5.83 feet) and my weight is 94 kg (207.23 lbs), that makes my BMI 29.7 and that is overweight. I didn't use to have a problem with my weight but after I turned 20 I started gaining some extra kilos and now I want to get rid of them and I am interested how I should eat and what my workout program should be like in order to loose weight and gain some muscle to transform my body, be healthier and look more attractive, for this I need your help. My goals mainly are chest muscles and a six pack.

[LocalDealer]

Damn Canadians and their measurements.

[PixelTerror]

Damn Canadians and their measurements.

94 kg = 207.23 lbs
178 cm = 5.83 feet

[Bright2131]

Only drink water. No juice milk or anything like that.

Eat every 2-3 hours and keep the protein high and carbs+fat LOW. A sample meal would be 1 egg yoke and 4 or 5 egg whites. With a water bottle. Thats it.

Get on a program like starting strength. Since you wont be eating that much i suggest you get plenty of rest at night. You can also add in creatine to continuously put on strength while still cutting.

Also, i would suggest these supplements
- Whey protein
- multivitamin
- creatine (like i said before)
- Maybe caffeine pills or N.O. for before workouts. (due to the fact that you wont have much energy with just eating practically nothing but 30g of protein per meal every 2-3 hours your going to need energy to work out)


No sugar. Nothing that has sugar in it and to me that even includes apples and fruit. Sure its alright once in a while or once a week to boost your metabolism, but stay away from it for good fat loss. In about a month you will start seeing progress.

Don't think that after a week of eating good that those 6 pack abs are going to show up. Itl take some time. But thats where dedication, and will power comes in. NEVER GIVE IN TO SODAS, BEER, DRUGS, ICE CREAM, CAKE, even if your friends beg you to do it!

After you achieve you goal, you can most certainly take a couple nights and go crazy with drugs and ice cream and everything but make sure once you have to continuously maintain a good healthy diet. Not wicked strict, but strict enough and continue to workout and make goals!!!

goals are everything to success!!! Also add in more cardio to your program!!

[PixelTerror]

A sample meal would be 1 egg yoke and 4 or 5 egg whites.

I saw this at more places, would eating 5 scrambled eggs with yoke and white together be bad?

[pkahnman]

eh drink milk dude thats the silliest thing i ever heard just make it skim

[pkahnman]

eat 3 whole eggs a day and 3 egg whites

[atalley23]

Best of luck with your goals but be sure that you work your entire body. Common mistake of just working the beach muscles.. good luck!

[Bright2131]

I saw this at more places, would eating 5 scrambled eggs with yoke and white together be bad?

you can do whatever you want with the yokes and whites, but you dont need so many yokes because all they r is the most of cholesterol of the eggs which just clogs your arteries. Sure i guess ive heard that you should have at least 1 egg yoke with your whites because i guess to have 1 will make the process go through or something like that.

And for the milk. You dont need milk. Trust me. Just because it has calcium in it, you dont need it. I twill just take you longer to loose weight if you add it. Just have 30 grams of protein every 2-3 hours, workout, get lots of sleep, and you'll loose weight and get a six pack with time.

[grumble1]

Don't bother with egg whites. If you want to cut calories, do so somewhere else. The yolks are rich in vitamins and protein, and the cholesterol is harmless.

[pkahnman]

eat carbs and lots of protien after your workout make sure you eat 5 more small meals with lots of protien n little fat chicken,fish,turkey whatever I wouldnt start creatine untill a few months in the gym I mean learn to lift weights before adding stuff like that Just use the whey for now and fish oil pills

[pkahnman]

i mean i eat the yoke aswell but not 10 a day keep it to about 3 a day

[grumble1]

This is probably worth repeating:

The amount of cholesterol does not have a significant effect on the amount of cholesterol in your bloodstream. Your liver will sense ingested cholesterol and will adjust production dynamically to keep it at a set point.

Eat all the yolks you want.

[pkahnman]

i really get mad at the people who say throw out the egg yokes um ok i guess you dont want protien and the nutritious part of the egg haha you can eat the yoke for god sake If your diets in check and your healthy its no problem

[pkahnman]

if you eat big macs all day and then 10 egg yokes and you lay around on your azz then yea the yoke is bad n cholestral will rise but if your constently in gym sleeping 8 hours a night and have a good diet plan you can swim in yoke if you want to

[pkahnman]

and the drink no milk just water thing is just complete nonsence

[PixelTerror]

pkahnman and gordonrumble, thank you for clearing that up, starting the 1th of August I will get a monthly membership at the local gym and I plan on going at least 5 times a week, I think the employee there will help me make the workout plan. How much protein do I need to get in per day, is there a formula?

[ZandP]

pkahnman and gordonrumble, thank you for clearing that up, starting the 1th of August I will get a monthly membership at the local gym and I plan on going at least 5 times a week, I think the employee there will help me make the workout plan. How much protein do I need to get in per day, is there a formula?

Most go for 1-1.5 grams per pound of bodyweight, some go 1-1.5 grams of protein per pound of lean body weight.....you can do the math to convert to kilograms

[pkahnman]

i eat 200 grams a day of protein 120 from whole foods and the other from whey and casien

[grumble1]

I stay around my bodyweight in grams of protein a day (in lbs).

[pkahnman]

chicken,fish,eggs(whole haha) peanut butter, cottage cheese, whey, casien, milk (skim),nuts, beans, potatoes, oatmeal, vegatbles mostly greens, banans for potassuim These r just some(most)of the foods i eat

[pkahnman]

im on a clean bulk btw Hope this helps

[PixelTerror]

chicken,fish,eggs(whole haha) peanut butter, cottage cheese, whey, casien, milk (skim),nuts, beans, potatoes, oatmeal, vegatbles mostly greens, banans for potassuim These r just some(most)of the foods i eat

Thanks alot for that, now I see that my options are not as limited as I thought!

[Bright2131]

Thanks alot for that, now I see that my options are not as limited as I thought!

These guys don't understand that including milk in your diet isn't bad at all. BUT. its just going to take longer to loose that fat and get rid of weight. Its like drinking 200 more calories a day. It will just slow down your progress. Its just that people aren't as strict as they want to be. If you want it good, eat healthy 100% and follow everything to a T. But if you want gains but slower than normal and your not in a rush or have a set time, i wouldn't worry about it. So pretty much what im saying is that im right about not drinking milk, but if you do, it will slow down your progress. The ULTIMATE GOAL does not change though.

[PixelTerror]

This whole milk business confuses me, I didn't find any bases for the claim not to drink it.

[allofthisforyou]

for this I need your help.

How do you currently eat and drink (on a daily/weekly basis)/what is your current diet like?

This whole milk business confuses me, I didn't find any bases for the claim not to drink it.

I think the reason is because milk contains lactose (a carbohydrate/carb) and carb consumption -- above a certain amount each day -- is not conducive to low-carb dieting, as it can interfere with the process of ketogenesis...

[timhet]

I would recommend losing a bit of fat first - try to get in the high 70Kgs or so If you can, then do a clean bulk to build up some mass.

It will probably take a year or two until you are happy with your results, so patience and consistency are key.

[pkahnman]

jesus christ drink skim milk drinking just water is so stupid

[pkahnman]

like how r you even telling this kid not to drink milk haha just silly its a very important part of increasing muscle while cuting fat Just dont drink 5 glassas of whole milk but you can have some skim milk dude

[bigtallox]

you dont need so many yokes because all they r is the most of cholesterol of the eggs which just clogs your arteries.

Cholesterol turns into testosterone.