Hye guys,
We have this contest at work , were anyone who gets a 6 pack abs first , will get 3000$ .
I was really interested and motivated starting this. I know i am nothing compared to you guys.
And again sorry for posting this pic, but please bear with me.
you think its possible to get to 1 digit bf% in 12 weeks given i run on a super strict diet and training.
Thank you
First please don’t ever say nothing compared to us guys most of us are not exactly greek gods. Secondly your pic is not the worst this forum has ever seen. But to get to your question in 12 weeks I believe you cand make insane progress depending on how motivated you are and how spot on your diet is.
First off what is your diet going to look like we can critque from there. Also what is your workout routine going to look like we critque as needed.
Specifics needed as Reed said.
[quote]kinetics.1981 wrote:
We have this contest at work , were anyone who gets a 6 pack abs first , will get 5000$ [/quote]
12 weeks of nutrition consulting with John Meadows is $600. Sounds like an investment to me. 
I’m only half-joking. If that’s the grand prize, it would be worth considering brining in a ringer rather than going it alone.
But, um, what if more than one person end up with a 6-pack? What’s the rule for breaking a tie: total bodyweight lost, best physique at the end, most push-ups in a minute? I’d want that clarified ASAP.
I don’t know about bodyfat percentages, but 12 weeks is plenty of time to see abs if you get your training, nutrition, and supplements dialed in today and start a plan immediately. You’re chubby, but I wouldn’t call you obese or anything. Look through the V-Diet logs or Indigo logs and you’ll see people who’ve made big changes in that timeframe.
What’s your current training and nutrition?
Current height and weight?
[quote]Reed wrote:
First please don’t ever say nothing compared to us guys most of us are not exactly greek gods. Secondly your pic is not the worst this forum has ever seen. But to get to your question in 12 weeks I believe you cand make insane progress depending on how motivated you are and how spot on your diet is.
First off what is your diet going to look like we can critque from there. Also what is your workout routine going to look like we critque as needed.[/quote]
Hye , first off i edited the prize $ , its 3k not 5k , sorry
2nd i was doing some long thinking and reading on what kind of dieting i should run on, Velocity,keto,low car . I settled on low carb dieting,as velocity diet is definitely not my thing with all the supplemntation, neither is keto. as i have a light stomach on fatty food, so this round me up on low carb dieting, and carb cycling with one cheat meal every 2 weeks .
Checked on my bmr its ~2200, RDA is ~ 3400 , so figured if i go on a 1000-1300 calorie deficit per day , thats 90000 calories deficit in 3 mnth equaling to 25 pounds or 33 pounds.
With training , ill be focusing on 10 mins per day weight lifting"Super sets" Already have a 30 pounds dumbbles with extra 20 lbs on the side, and a 50 pound axe,i know its not much but its the best i can do atm, Cardio will be 4X a week long runs 6 miles, 2 X per week H.I.I.T 10 mins.
Only thing i might consider taking is green tea .
I would appreciate any more info. advise on this .
Thanks
[quote]kinetics.1981 wrote:
With training , ill be focusing on 10 mins per day weight lifting"Super sets" Already have a 30 pounds dumbbles with extra 20 lbs on the side, and a 50 pound axe,i know its not much but its the best i can do atm, Cardio will be 4X a week long runs 6 miles, 2 X per week H.I.I.T 10 mins.[/quote]
Based on what I know, you need to do a lot more lifting than that, and a lot less cardio… especially not the 6 mile runs.
I’ll let the other guys advise you better.
[quote]kinetics.1981 wrote:
I would appreciate any more info. advise on this .[/quote]
My advice based on this new info: If you eat the way you say you’re going to eat and train the way you say you’re going to train, you’ll lose some bodyweight without building any muscle or strength, which means you’ll end up as a slightly smaller/still unmuscular version of your current self.
In your other thread, I said you were either a troll or had zero understanding of simple training principles. I believe both of those are still equally likely.
[quote]Chris Colucci wrote:
[quote]kinetics.1981 wrote:
I would appreciate any more info. advise on this .[/quote]
My advice based on this new info: If you eat the way you say you’re going to eat and train the way you say you’re going to train, you’ll lose some bodyweight without building any muscle or strength, which means you’ll end up as a slightly smaller/still unmuscular version of your current self.
In your other thread, I said you were either a troll or had zero understanding of simple training principles. I believe both of those are still equally likely.[/quote]
lol no man , am not trolling , sorry if it appeared the way it did , my bad.
[quote]kinetics.1981 wrote:
[quote]Chris Colucci wrote:
[quote]kinetics.1981 wrote:
I would appreciate any more info. advise on this .[/quote]
My advice based on this new info: If you eat the way you say you’re going to eat and train the way you say you’re going to train, you’ll lose some bodyweight without building any muscle or strength, which means you’ll end up as a slightly smaller/still unmuscular version of your current self.
In your other thread, I said you were either a troll or had zero understanding of simple training principles. I believe both of those are still equally likely.[/quote]
lol no man , am not trolling , sorry if it appeared the way it did , my bad.
[/quote]
I’m going to venture a guess then.
You heard about this challenge, you decided you wanted to try and win it. You found TNation (and maybe other sites) and asked if it was possible. You got your answer, that yes, it is possible.
Now, you’re at the next step, where you want to know how to do it, and you’re reading a lot of information, but not really sure where to start. You’re throwing out ideas, trying to figure it out, but you’re really pretty much clueless.
I’m guessing that just a few days ago, you started with absolutely zero knowledge of training and diet.
Is this correct?
Sounds like LoRez is volunteering to mentor you, kinetics. He has quite a bit of knowledge he can share. Good luck guys!
[quote]flipcollar wrote:
Sounds like LoRez is volunteering to mentor you, kinetics. He has quite a bit of knowledge he can share. Good luck guys![/quote]
Lol. No.
I’m just trying to:
Right now all there is is a picture, and “I want to see my abs in 12 weeks”. It’s really really vague. I’m trying to get him to be a bit more specific about: what he has to work with, what his background is, what he’s actually willing to do for this.
Based on his “10 minutes a day” post, he’s either totally clueless (but serious), or he’s not really serious at all and just looking for a quick fix. The sooner there’s an answer to that question, the sooner someone (not me) can point him to a training and diet routine that might help him.
Since even Chris is doubtful on whether the guy’s serious (increasingly jaded from posters on this site?)… I figured I could at least try and help him see where he might be going wrong in his asking. He’s probably thinking all the guys on this site are unhelpful, and we’re thinking the guy’s a troll.
As soon as he can indicate he’s really serious, he can start to see the actually helpful, useful, knowledge that people on this site have.
[quote]LoRez wrote:
[quote]kinetics.1981 wrote:
[quote]Chris Colucci wrote:
[quote]kinetics.1981 wrote:
I would appreciate any more info. advise on this .[/quote]
My advice based on this new info: If you eat the way you say you’re going to eat and train the way you say you’re going to train, you’ll lose some bodyweight without building any muscle or strength, which means you’ll end up as a slightly smaller/still unmuscular version of your current self.
In your other thread, I said you were either a troll or had zero understanding of simple training principles. I believe both of those are still equally likely.[/quote]
lol no man , am not trolling , sorry if it appeared the way it did , my bad.
[/quote]
I’m going to venture a guess then.
You heard about this challenge, you decided you wanted to try and win it. You found TNation (and maybe other sites) and asked if it was possible. You got your answer, that yes, it is possible.
Now, you’re at the next step, where you want to know how to do it, and you’re reading a lot of information, but not really sure where to start. You’re throwing out ideas, trying to figure it out, but you’re really pretty much clueless.
I’m guessing that just a few days ago, you started with absolutely zero knowledge of training and diet.
Is this correct?[/quote]
yes sir , this is correct
[quote]kinetics.1981 wrote:
[quote]LoRez wrote:
I’m going to venture a guess then.
You heard about this challenge, you decided you wanted to try and win it. You found TNation (and maybe other sites) and asked if it was possible. You got your answer, that yes, it is possible.
Now, you’re at the next step, where you want to know how to do it, and you’re reading a lot of information, but not really sure where to start. You’re throwing out ideas, trying to figure it out, but you’re really pretty much clueless.
I’m guessing that just a few days ago, you started with absolutely zero knowledge of training and diet.
Is this correct?[/quote]
yes sir , this is correct
[/quote]
Please answer Chris’ questions then:
[quote]Chris Colucci wrote:
What’s your current training and nutrition?
Current height and weight?[/quote]
[quote]kinetics.1981 wrote:
lol no man , am not trolling , sorry if it appeared the way it did , my bad.[/quote]
Fair enough.
What’s wrong with smart, targeted use of certain supplements within the context of a well-designed training and nutrition plan? (I’m not talking specifically about the V-Diet, but in general.)
By “light stomach”, does that mean you have digestive issues when your fat intake is high? Problem with going low carb is that the protein and fats are generally higher to still allow adequate calories. A diet that’s low carb and low fat is ineffective for successful fat loss.
Based on your current condition, you don’t qualify for cheat meals. Sorry, but you’ll have to sack up and see some results before we think about relaxing the diet for a minute. It’s for 3 grand, man. Pretty sure you can hack it.
The RDA means nothing, zero, nada. Not applicable to people who exercise, so forget about it. When you say you “checked your BMR” does that mean you filled out some automated calculator thing online? Those can also be inaccurate.
How have you been eating the last week or two, and how has your bodyweight changed in that time. Adjust your calories from that basepoint.
With very few exceptions, no grown man, especially one who exercises on a regular basis, should be eating close to 1,000 calories per day (which is what this kind of deficit would bring you near).
Ha, you make it sound so easy. Unfortunately, it isn’t quite that cut and dry. You need to make adjustments on a week to week basis, based on measurements and/or what you see in the mirror and how you’re performing in the gym.
To put it lightly (no pun intended), this is a terrible training plan. The cardio superset things you’ve talked about aren’t going to stimulate the kind of muscle growth we need. Running 6 miles isn’t the kind of cardio we want to use to burn maximum fat in minimum time. HIIT cardio would be a better option, if you can actually handle the “high intensity” part of it.
As I asked, are you currently doing any kind of exercise? If so, what?
So the only equipment you have consistent access is a pair of 30 pound dumbbells (not adjustable?) and a 50-pound axe (like for cutting wood? WTF?). Correct?
What’s with the “20 extra pounds on the side”? Do you mean like two 10-pound plates or something? Can you add those onto your dumbbells?
Tell me why green tea might benefit you.
EDIT: Sorry Rez, not trying to step on your toes. I do like where you’re going with this.
[quote]Chris Colucci wrote:
What’s wrong with smart, targeted use of certain supplements within the context of a well-designed training and nutrition plan? (I’m not talking specifically about the V-Diet, but in general.)[/quote]
Well, for one, i dont have enough money to run on these supplement, two am currently located outside the country, and three “i know this sound stupid to you” but i dont want these kind of things inside my system, its enough my body is already messed up with all the junk i ate all over the years, and previously i had some slight renal problem, so i dont want to stress them out with supplemntation.
[quote]
By “light stomach”, does that mean you have digestive issues when your fat intake is high? Problem with going low carb is that the protein and fats are generally higher to still allow adequate calories. A diet that’s low carb and low fat is ineffective for successful fat loss.[/quote]
by light stomach i mean i feel nauseated
[quote]
Based on your current condition, you don’t qualify for cheat meals.[/quote]
mhm, ok , i didnt know that
[quote]
The RDA means nothing, zero, nada. Not applicable to people who exercise, so forget about it. When you say you “checked your BMR” does that mean you filled out some automated calculator thing online? Those can also be inaccurate.[/quote]
ok and yes , i filled out some automated calculator, so whats a proper way? a dietitian?nutritionist?
i started this exactly two days ago, when i started this thread.
[quote]
With very few exceptions, no grown man, especially one who exercises on a regular basis, should be eating close to 1,000 calories per day (which is what this kind of deficit would bring you near).[/quote]
noted
[quote]
Ha, you make it sound so easy. Unfortunately, it isn’t quite that cut and dry. You need to make adjustments on a week to week basis, based on measurements and/or what you see in the mirror and how you’re performing in the gym.[/quote]
noted again
[quote]
To put it lightly (no pun intended), this is a terrible training plan. The cardio superset things you’ve talked about aren’t going to stimulate the kind of muscle growth we need. Running 6 miles isn’t the kind of cardio we want to use to burn maximum fat in minimum time. HIIT cardio would be a better option, if you can actually handle the “high intensity” part of it.[quote]
Well i haven’t started with any cardio or sprints yet, so i don’t know , but usually i run 3 X a week, ~ 6 miles. but i’ve never tried H.I.I.T, so i have no idea what my tolerance levels are.
[/quote]As I asked, are you currently doing any kind of exercise? If so, what?[/quote]
Nothing till now, except weight lifting, had an ankle injure, still need to days rest based on doctors recommendation
lol well yeah , you are correct
yes and yes
says it helps in boosting the metabolism, I have tried it before and it didn’t make me jittery like caffeine.
[quote]Chris Colucci wrote:
EDIT: Sorry Rez, not trying to step on your toes. I do like where you’re going with this.[/quote]
Just didn’t want the guy to slip through the cracks based on, well, “cultural differences”. This site has a definite culture of its own that takes some getting used to.
your education is poor on both exercise and nutrition. We can point you in the direction of some good information, but we need to know more information. How much time per day/ per week do you have to devote to training and meal preparation? While you’re at work, what sort of kitchen-type access do you have? What kind of food budget are you working with?
The processes to achieve what you’re after are simple, but they aren’t easy. Very simple workout/diet templates with high amounts of effort and intensity are the best way to achieve success. How dedicated are you going to be to this? 3K is a bunch of money, I for one wish someone would offer me that kind of cash just to do something I should have been doing already.
Don’t ask for 10 minute routines and cheat meals. It makes you sound like this isn’t important to you. If you don’t care, we don’t.
You’ll also be better off keeping an open mind to suggestions made by members here, and not suggesting your own methods. You seriously don’t know what you’re doing. Should be left to the pros.
Also, who calls it ‘taking’ green tea? It’s not fucking steroids, it’s a drink. And it’s not going to make a difference whether you drink it or not. Green tea is not the secret ingredient abercrombie and calvin klein models are hiding from the public.
Also meant to ask this, if the prize at the end of this is 3K, why not invest in a 3 month gym membership? I don’t know where you live, but I can’t imagine you’d have to spend more than 150 bucks to do this.
[quote]flipcollar wrote:
your education is poor on both exercise and nutrition. We can point you in the direction of some good information, but we need to know more information. How much time per day/ per week do you have to devote to training and meal preparation? While you’re at work, what sort of kitchen-type access do you have? What kind of food budget are you working with?[/quote]
I have tons of time per day and per week, i can go with 5X a week and 2 hours a day ,theoratically speaking.
At work i have access to microwave,A grill,fridge, you name it, working on 200$ food budget.
Didnt mention this earlier, but i work with an engineering company, so now am in th emiddle of nowhere, thats why i cant join a gym , the axe and dumbell were the only 2 things i had access to.
Hopefully 110% , am not doing this for the money anymore as much as am doing it for myself , and everyone saying i cant do it.
[quote] 3K is a bunch of money, I for one wish someone would offer me that kind of cash just to do something I should have been doing already.
Don’t ask for 10 minute routines and cheat meals. It makes you sound like this isn’t important to you. If you don’t care, we don’t.[/quote]
Fair enough
ok
lol understood
[quote]Also meant to ask this, if the prize at the end of this is 3K, why not invest in a 3 month gym membership? I don’t know where you live, but I can’t imagine you’d have to spend more than 150 bucks to do this.
[/quote]
No gym atm, am in the middle of nowhere, As soon as the compound is fully prepped a gym will exist eventually , but am pretty sure its not anytime soon.
[quote]kinetics.1981 wrote:
No gym atm, am in the middle of nowhere, As soon as the compound is fully prepped a gym will exist eventually , but am pretty sure its not anytime soon.[/quote]
You mean middle of nowhere, like, oil rig middle of nowhere? Arctic research middle of nowhere?
Or middle of nowhere like “there’s a major town within a 3 hour drive”, middle of nowhere?