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  1. #61
    Registered User swark's Avatar
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    Some interesting ideas in here.
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  2. #62
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    Originally Posted by ateeb_alam View Post
    To get six packs go to gym and have body building!
    nope, just get lean, then you'll see it.
    58kgs, 14% bodyfat... GROWING! =D

    ATG OR IT ISN'T A SQUAT.
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  3. #63
    Registered User ChemAg07's Avatar
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    Originally Posted by hoffa View Post
    ok, how do you get the lower abdominals? i have the top four looking great, but the lower half isnt really all that noticeable at all. i do a equal amount of upper and lower ab workouts also.
    Knee-highs, hanging leg lifts, bicycle kicks, planks, etc. I like to use the weightballs to twist while sitting in a 'V'. You may just have to do more/use heavier weight to even them out.
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  4. #64
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    good thread
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  5. #65
    Registered Loser kthxbai's Avatar
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    Calling BS on the article. I thought everyone knew by now that calories in & out determine body composition, not meal frequency and that GI is irrelevant. And I burned 500 calories yesterday from drinking water? Yeah right.
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  6. #66
    Registered User Kluminati's Avatar
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    Originally Posted by ChemAg07 View Post
    . I like to use the weightballs to twist while sitting in a 'V'. .
    Thissss
    ...he pulled the heat from his side with no excuses, therefore your 52 handblocks are useless.
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  7. #67
    Registered User joel4u's Avatar
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    very good article... thanks
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  8. #68
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    100% whole wheat/whole grain , but i saw my results improve eating less bread.. and eating more steel-cut oatmeal and brown rice with everything else mostly in moderation, not really taking any extremes..
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  9. #69
    Registered User hikergirl's Avatar
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    Bread and sugar

    Originally Posted by cyde View Post
    Do you have diabetes? A little sugar won't kill you.
    I agree with cyde; I eat 2 slices organic white bread with the seeds and nuts and stuff in it and I only consume real sugar never that fake crap. I have great muscle tone, nice abs, low fat. I think what most people forget to tell us, is that we can eat in moderation only. 2 slices of bread a day is it!! And never eat a cup of sugar.......
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  10. #70
    has girly legs Musclezs's Avatar
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    this article sucks. how about WORKING OUT YOUR ABS?!
    01-2009: 139 lbs
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    2010 goal : 200 lbs - 10% bf
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  11. #71
    Registered User gottalift78's Avatar
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    Originally Posted by Halothane View Post
    It doesn't matter when you eat, its how munch calories you takes it that count. Also, to take a GH releaser is complete idiocy. GH have many vairables; exercise, state of mind and sleep...to name a few.
    I don't agree with this at all. Yes it does matter on calories, and what you put in your body is what you get out. So If I'm eating fast food, in moderation to not go over my cals, I will still perform like sh!t.
    If you're absent during my struggle, don't expect to be present during my success.
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  12. #72
    It's a TARP! TrickyFizzer's Avatar
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    Originally Posted by Campbell23 View Post
    Switch to wheat bro or whole-grain, etc.
    Stay away from white.
    Or just don't eat bread at all, lol.
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  13. #73
    Registered Abuser KashInferno's Avatar
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    i hate it when people think that all there is to getting a six pack is getting lean. the abdominal muscle is still a muscle, and needs to be trained like one. losing the abdominal fat IS important, but if you want a real six pack with actual definition, you need to also focus on the exercise aspect of the game. if you don't believe me, look at any picture of an extremely skinny person. are those the kinds of abs that you want?
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  14. #74
    PV JamalMartin's Avatar
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    is it a bad idea to bulk and try to get abs?
    Currently bulking.

    Bench:320

    Squat:350

    Deadlift:405

    Get Frikkin huge and Baseball is Life Amen.
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  15. #75
    Registered User Jessm's Avatar
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    Originally Posted by swfx View Post
    Here is an article from my new blog (in my sig):



    2. Cut out simple sugars
    If you can't cut out simple sugars, you are going to have a very hard time getting a six-pack. The key to fat-loss is controlling insulin. Insulin is a storage hormone responsible for storing nutrients in fat cells. Eating a meal high in simple carbs (like sugar) causes your body to release a lot of insulin, spiking the levels of insulin in your blood stream.

    Many people eat three meals a day, filled with simple sugars and carbs. These three meals result in three large insulin spikes throughout the day, resulting in the majority of those nutrients being stored as fat. Cutting simple sugars out of your diet and replacing them with more complex carbohydrates will make the amount of insulin released by your body smaller, resulting in less fat storage. The other thing about insulin spikes is that they stop fat loss dead in it's tracks. This is why we need to keep insulin to a minimum when trying to get a six pack. Here is a list of foods to avoid, and good foods that you could replace them with:

    Foods to avoid:

    * Soda
    * Fruit juice
    * Anything with ?high-fructose corn syrup? in the ingredients list
    * White bread
    * White pasta
    * Highly processed foods

    Foods to replace them:

    * Water
    * Black Coffee
    * Whole-wheat bread
    * Whole-wheat pasta
    * Yams
    * Splenda instead of sugar in coffee

    I am sure all of us have heard myths and stories about how SPLENDA is good or Bad for you but Did anyone every tell you how splenda was Discovered. Sucralose is an artificial sweetener that was discovered by accident during a research on pesticides in a lab. Someone was told to ?Test? the sample he was working on But through a translation problem He Heard ?Taste? and Yes he tasted the experiment he was working on to make a compound for pesticides and found it to be very sweet.

    Only 2 studies were done to test the safety of sucralose with 35 people in it, 12 of whom actually ate any sucralose and did so for only 4-5 days. I am not here to Bash Splenda just give you some facts that you may want to know before you tare open thoughts yellow packets and mix them into you coffee. I am sure if you have ever tasted Splenda you probably have not tasted it again after that.


    Here are some links to my sources and a video:
    -- youtube.com/watch?v=qGz_h5Sconw
    -- eruptingmind.com/dangers-of-artificial-sweeteners
    -- citizens.org/consumer-corner/coffe-with-cream-and-pesticide-jayson-kroner-c-s-n

    Looks like i cant post links yet so if you are interested just put www . in front of the links

    I also wanted to say "Great post" and it is very informative. I just got done reading The Six-Pack Diet Plan book and it may have some more information on getting lean abs if anyone is interested.
    Last edited by Jessm; 09-23-2009 at 08:58 AM.
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  16. #76
    Registered User Confused212's Avatar
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    Good thread,

    but i'm doing the cutting thing and still eating bread and drinking some fizzy juice and have cheat meals every week with out having a problem loosing weight, I agree with a few of the threads, all u really need to do is ramp up your cardio and cut your Calories by 500 and u will soon see your abs start to show through.

    well not mine YET but they are starting to come through and i'v just done as i said above
    Nothings Impossible Just Hard
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  17. #77
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    SWFX
    I agree with everything you said except the splenda deal here is some info on it.

    Splenda? contains chlorine, which is a proven carcinogen. Before sucralose was formally approved, research showed that it caused shrunken thymus glands (up to 40% shrinkage) and enlarged liver and kidneys.

    Research conducted since then documents numbness of male rats' hind legs, as well as negative effects on the livers, spleens and kidneys of laboratory animals.

    Additional research has shown that artificial sweeteners, including sucralose, may actually stimulate appetite. That's a real blow to anyone trying to lose weight by using these sugar substitutes!

    There has been no independent (i.e. without any tie to the manufacturer), long-term research on sucralose conducted on humans. So it's essentially an experimental product that somehow made it through the FDA approval process.

    Healthy alternative
    Fortunately there are some healthy alternative sweeteners out on the market today. Four of the most popular are Agave Nectar, Lo Han, Stevia and Xylitol.
    "The mind is limited for people who don't have dreams."
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  18. #78
    Registered User LebronJ's Avatar
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    I know i don't have any pictures, but hopefully i can add something of relevance to this thread. I have a 6 pack, and these are my tips on how to maintain a lower body fat through the year and how to keep a 6 pack.

    1. You cannot aviod fat within a diet, however you must aviod SATURATED fat. This is the most useless kind of fat or source of energy, it is diffcult for the body to break down.

    2. Liquid calories are the enemy. You do not want to have high sugar drinks or high energy drinks really ever. Soft drink, sports drink, coffee's are all useless and will ultimately hinder you greatly.

    3. Deadlift heavy. And do not do any form of ab workout out before you do them, i've always injuried myself whenever i do ab work before deadlifts. Deadlifts stress your core MASSIVELY and i gurantee your core will get an awesome workout

    4. I'm an athlete (or an aspiring to be one anyway lol) and i do plyometric work. These will help you raise the intentisty in your workout, and burn a lot more calories whislt making you faster stronger and more conditioned. I do Vertical jump bible which is a combo of leg weights and plyo, i would recommend people to look it up and give it go as just a leg workout even.
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  19. #79
    Registered User Popcorn_fart's Avatar
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    the new diet im going to start is high protein its 240-250 a day i weigh about 205 atm do you think my PT has got me on over kill? I never have really dieted just ate whatever but have been in decent to good shape.
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  20. #80
    "boulder shoulders" fade2green514's Avatar
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    Originally Posted by fiveten View Post
    use splenda in coffee ya brah

    sucralose is 3.2kcal/gram and sugar is 3.8kcal/gram

    just use non refined cane sugar and be happy that you're not polluting your body.
    sucralose has zero calories, what are you talking about?

    http://en.wikipedia.org/wiki/Sucralose
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  21. #81
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    I disagree with the white bread and pasta part.

    Originally Posted by Popcorn_fart View Post
    the new diet im going to start is high protein its 240-250 a day i weigh about 205 atm do you think my PT has got me on over kill? I never have really dieted just ate whatever but have been in decent to good shape.
    I don't see how that is high protein. You'll be fine.
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  22. #82
    Registered User AestheticBrah's Avatar
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    good advice, much help.
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  23. #83
    Registered User Logtrog's Avatar
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    Originally Posted by LebronJ View Post
    I know i don't have any pictures, but hopefully i can add something of relevance to this thread. I have a 6 pack, and these are my tips on how to maintain a lower body fat through the year and how to keep a 6 pack.

    1. You cannot aviod fat within a diet, however you must aviod SATURATED fat. This is the most useless kind of fat or source of energy, it is diffcult for the body to break down.

    2. Liquid calories are the enemy. You do not want to have high sugar drinks or high energy drinks really ever. Soft drink, sports drink, coffee's are all useless and will ultimately hinder you greatly.

    3. Deadlift heavy. And do not do any form of ab workout out before you do them, i've always injuried myself whenever i do ab work before deadlifts. Deadlifts stress your core MASSIVELY and i gurantee your core will get an awesome workout

    4. I'm an athlete (or an aspiring to be one anyway lol) and i do plyometric work. These will help you raise the intentisty in your workout, and burn a lot more calories whislt making you faster stronger and more conditioned. I do Vertical jump bible which is a combo of leg weights and plyo, i would recommend people to look it up and give it go as just a leg workout even.

    1. is not true. Saturated fat is very good for you in smaller amounts. Trans fat is what you DO NOT want to have. Plus saturated fat increases test levels and helps aid in buring fat.
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  24. #84
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    it really does depend on genetics though. case in point me, i'm not even hell bent on 6 pack abs but my abs are ****. i have good ab strength, very fast, very fit.... compare that to my friend who does nothing, drinks beer, is lazy, eats so much food but just looks like he has a strong core.
    Last edited by devereaux90; 10-01-2009 at 02:54 PM.
    Bench Press:
    Squat:
    Deadlift:
    Military Press:
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  25. #85
    prehistoric! zenzone's Avatar
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    Originally Posted by Next_level2009 View Post
    SWFX
    I agree with everything you said except the splenda deal here is some info on it.

    Splenda? contains chlorine, which is a proven carcinogen. Before sucralose was formally approved, research showed that it caused shrunken thymus glands (up to 40% shrinkage) and enlarged liver and kidneys.

    Research conducted since then documents numbness of male rats' hind legs, as well as negative effects on the livers, spleens and kidneys of laboratory animals.

    Additional research has shown that artificial sweeteners, including sucralose, may actually stimulate appetite. That's a real blow to anyone trying to lose weight by using these sugar substitutes!

    There has been no independent (i.e. without any tie to the manufacturer), long-term research on sucralose conducted on humans. So it's essentially an experimental product that somehow made it through the FDA approval process.

    Healthy alternative
    Fortunately there are some healthy alternative sweeteners out on the market today. Four of the most popular are Agave Nectar, Lo Han, Stevia and Xylitol.
    bump
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  26. #86
    Registered User LebronJ's Avatar
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    Originally Posted by Logtrog View Post
    1. is not true. Saturated fat is very good for you in smaller amounts. Trans fat is what you DO NOT want to have. Plus saturated fat increases test levels and helps aid in buring fat.
    Really? Do you have an article or anything? I've always heard that this was not the case. Saturated fat has a double carbon bond (chemistry) that's make's it very diffcult for the body to break down into a suitable engery source, so even if you can eat high amounts of it, the amount of "good" energy for you to use in your workout will be small.

    Much apperciated if you could find me a source.
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    Beginner Power Lifter LPMNDCTE's Avatar
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    Originally Posted by LebronJ View Post
    Really? Do you have an article or anything? I've always heard that this was not the case. Saturated fat has a double carbon bond (chemistry) that's make's it very diffcult for the body to break down into a suitable engery source, so even if you can eat high amounts of it, the amount of "good" energy for you to use in your workout will be small.

    Much apperciated if you could find me a source.

    You know, I believe he is right. The body does require a little bit of Saturated Fat. I forget the reason for this, but you do have to have some in your diet. I have to find the source, but I read this a few months back. Trans Fat = Dangerous (don't take any of this crap). If I'm correct, you should stay under 15grams of saturated fat per day.


    I'll find some sources in a minute
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    http://www.pennmedicine.org/health_i...ition/fat.html

    (This article suggests you should intake less than 10% of your total calories for sat fat. Saturated fat is good for LDL, but also raise HDL so keep it low)



    http://answers.yahoo.com/question/in...6150735AAn30vu

    www.cyberparent.com/nutrition/howmuchfat.htm
    Last edited by LPMNDCTE; 10-02-2009 at 05:30 AM.
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    Originally Posted by LPMNDCTE View Post
    http://www.pennmedicine.org/health_i...ition/fat.html

    (This article suggests you should intake less than 10% of your total calories for sat fat. Saturated fat is good for LDL, but also raise HDL so keep it low)



    http://answers.yahoo.com/question/in...6150735AAn30vu

    www.cyberparent.com/nutrition/howmuchfat.htm
    Thank you. I thought it served no purpose at all. Never knew it was good for LDL, thought it only raised high denisty lipoprotiens which is what clogs the arteries.

    Thank you
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    Originally Posted by LebronJ View Post
    Thank you. I thought it served no purpose at all. Never knew it was good for LDL, thought it only raised high denisty lipoprotiens which is what clogs the arteries.

    Thank you
    no.. HDL is the 'good cholesterol'
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