I started keto yesterday & I lift 4 times a week. I warm up before I lift by jogging half a mile or a mile, I take a spin class at least 2 times a week and I try to fit hiit in at least once a week.
I don't really train my abs that much, is it necessary ? should I start doing some plyometrics ?
any other tips / advice ?
inb4 flatchested
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04-10-2012, 08:38 PM #1
Is a 6 pack by summer possible ? (pics) (srs.)
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04-10-2012, 08:43 PM #2
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04-10-2012, 08:45 PM #3
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04-10-2012, 08:50 PM #4
- Join Date: Jan 2012
- Location: Rocklin, California, United States
- Age: 27
- Posts: 203
- Rep Power: 525
Not losing enough weight ---> more cardio/less calories. Hiit works wonders, but it's really draining. Abs are made in the kitchen so don't really worry about working them out that much. Maybe once or twice a week. Just keep your diet clean and eat less/More cardio if you think you're not losing enough.
Me personally i like to throw more cardio in and eat -500 nothing less. because i like food too much. good luck!▬▬▬▬▬▬▬▬▬▬▬ஜ۩۞۩ஜ▬▬▬▬▬▬▬▬▬▬▬▬
Rise and Rise Again, Like a Phoenix From the Ashes,
Until Lambs Have Become Lions
▬▬▬▬▬▬▬▬▬▬▬ஜ۩۞۩ஜ▬▬▬▬▬▬▬▬▬▬▬▬
Goals
Current 1RM/5RM
Bench 275/245
Squat 365/315
Deadlift 385/320
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04-10-2012, 08:57 PM #5
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04-10-2012, 09:04 PM #6
- Join Date: Jan 2012
- Location: Rocklin, California, United States
- Age: 27
- Posts: 203
- Rep Power: 525
Sounds like plateu'ing to me. Change up routine/reps/what you're eating. Really 1300 seems like nothing if you're lifting 4x a week, spin class 2x and hiit. Like i said before, just make sure you're going hard at the gym, i'd add in more HIIT because its amazing at burning fat. Jump rope and stair stepper/master are also really good for burning. it's not like summer is tommorow either, so don't worry if you can't figure it out for a while. If you're really worried about it you can go to fat loss part of the forum. But really, good luck. Also, you already look really good, Just sayin.
▬▬▬▬▬▬▬▬▬▬▬ஜ۩۞۩ஜ▬▬▬▬▬▬▬▬▬▬▬▬
Rise and Rise Again, Like a Phoenix From the Ashes,
Until Lambs Have Become Lions
▬▬▬▬▬▬▬▬▬▬▬ஜ۩۞۩ஜ▬▬▬▬▬▬▬▬▬▬▬▬
Goals
Current 1RM/5RM
Bench 275/245
Squat 365/315
Deadlift 385/320
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04-10-2012, 09:08 PM #7
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04-10-2012, 09:11 PM #8
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04-10-2012, 09:12 PM #9
Not everyone responds to the same ab training frequency the same way. I know some people who train abs once a week, and some people, like me, who train abs everyday.
Most important is make sure your body fat is in the correct range to show abs. Then I'd say do weighted ab exercises and figure out a training frequency that works best for you.
Definitely possible by summer, especially since you already have a flat stomach.
Gl OP
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04-10-2012, 09:28 PM #10
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04-10-2012, 09:28 PM #11
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04-10-2012, 09:34 PM #12
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04-10-2012, 09:43 PM #13
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04-10-2012, 10:04 PM #14
Why hello there
notsrs. Not here to troll.
Actual advice: Your abdominals don't look developed enough to show, even if you were under 10%. You'll have to build your abdominal size first. You'd probably just end up looking like a girl from those top model shows, very skinny yet no abs, or a starved child, very skinny yet again no abs.
Also in my opinion all I ask for in a woman is a flat stomach and the males will be mirin.
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04-11-2012, 12:12 AM #15
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04-11-2012, 12:18 AM #16
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04-11-2012, 12:58 AM #17
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04-11-2012, 03:07 AM #18
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04-11-2012, 04:28 AM #19
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04-11-2012, 04:30 AM #20
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04-11-2012, 04:33 AM #21
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04-11-2012, 05:13 AM #22
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04-11-2012, 05:19 AM #23
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04-11-2012, 10:41 AM #24
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04-11-2012, 11:28 AM #25
- Join Date: Jan 2011
- Location: California, United States
- Age: 30
- Posts: 294
- Rep Power: 174
Yea its possible if you work hard.. If you dont want to eat less you need to burn more calories try doing more cardio.. Running, bikeing, stair climb, ect.
I would also start targeting the abs with sit ups, leg lifts that sort of things 3x a week and you should see progress fairly quickly!
Good luck!--I Rep Back!!!--
Lift hard, eat alot!
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04-11-2012, 11:36 AM #26
I haven't read Lyle McDonald's book "The Ketogenic Diet" however, he seems to be more in favor of carbs while dieting from this article I read.
Here’s the basic problem: low-carbohydrate diets cause a significant amount of water weight loss through a variety of mechanisms (including the relationship of glycogen and water, a reduction in insulin which leads to greater fluid and electrolyte excretion via the kidneys, and a direct diuretic effect of ketones).
I’m a fairly little guy and I can drop 5-7 pounds (about 2.5 kilograms) in about 2 days just from water loss. Bigger folks can drop more. Powerlifters often drop 10-15 pounds (nearly 7 kilograms) or more by cutting out carbohydrates the day before a meet.
By the same token, I’ll gain that same 5-7 pounds back when I carbohydrate-load. It’s just a shift in water balance. And those shifts tend to predominate in the short-term.
So when you’re just looking at weight loss, the water loss becomes a very significant issue as it often more than exceeds the reported difference between the two different diets. When the difference in total weight loss is only a few kilograms, and you have several kilograms of water being lost, that hardly makes a good case for a metabolic advantage.
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04-11-2012, 11:39 AM #27
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04-11-2012, 11:40 AM #28
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04-11-2012, 11:42 AM #29
"Indeed, the ketogenic diet may be the single best way to lose the maximum amount of body fat in the shortest amount of time. However, if you will quickly refer to our goals during a pre contest diet you will notice that maintaining muscle is number one on our list, with fat loss second.
If one has not properly scheduled enough time to lose body fat and they are in need of drastic measures, then using a ketogenic diet may be their only choice in order to become contest-ready in time. Unfortunately, they will not maintain an optimum amount of muscle mass"
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04-11-2012, 11:44 AM #30
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