T Nation

Getting a Six Pack


#1

Ok well i jsut started my diet yesterday and Quitting smoking and its going pretty well. I eat 6 or 7 meals a day around 300 calories. IM taking about 50 mg's of ephedra a day. I work in an office so i dont do much during the day except eat and drink coffee. I ingest under a hundred grams of carbs mostly oatmeal and wholegrains a day and not much fat mostly protein. I dont know the exact numbers. MY total calorie in take is around 1800.

I take 10 grams of fish oil a day. i take novladex to becuase i got off a cycle of m1t. i take 20mg's a day. I do full body workouts every other day with around 30 minuites of swiming and so walking on the other days. I've read that walking in the morning before eating is a good way to lose weight so i think im going to start doing that with in a few day.

MY weight is 206. Im 6'1"Im not sure what my body fat is somewhere around 14. I wanna lose at least fiffteen pounds. Is there anything i can do to promote more weight lose while preserving my LBM. AM i eating enough? Am i eating to much? IS there any supplements that would help? does CLA work i keep reading conflicting things about it? THanks, jay P.S. IF you need more info about what im doing workouts, exact diet etc. PM me.


#2

Give me a "S"

Give me a "T"

Give me a "A"

Give me a "R"

Give me a "v"

Give me a "A"

Give me a "T"

Give me a "I"

Give me a "O"

Give me a "N"

What do you get?

STARVATION!!!!


#3

Lift heavy. There you go. Work compound movements and restrict time of rest between sets. That will tell your body to keep what you got.


#4

unless your 150 pounds thats not enough Kcals. Post your stats so we can give you some real suggestions.


#5

Tank's got it as far as preserving muscle goes...if you don't use it, you'll lose it.

Otherwise, I'd say you're a little low on calories. When I started dieting I was around your weight but higher body fat, and ~2000 kcal worked for me. The exact amount fluctuated around that because I was doing a carb cycling program. I'm an endomorph though, so if you tend to have decent metabolism you'll need more calories. Also, since you have more lean mass than I did, you'll need more calories.

So I'd say start with around 2500 kcal and see what happens. If you want to stay low-carb, add some more protein and healthy fats (which will really rack up the kcals fast).

If you want something more specific, there are tons of great plans on this site.


#6

Thanks everybody I was accutally EAting around 2100 i forgot to add a meal. I'm going to Eat around 2600. that sounds like a good number and I'll see where that goes. I always lift heavy with compound movements.

What is everyones favorite compound movements? BEcause i need ideas to switch up my workouts there getting stale.


#7

what does 'restrict rest time between sets' mean? and after you explain what you mean, why are you recommending this?


#8

He means rest for shorter time periods between sets say 30 seconds instead of 90 for example


#9

Just do some squats


#10

That's the funniest thing I've read on here in a while.


#11

Yeah i do squats i meant other compound movements something different not the same old thing.


#12

Power clean
Power snatch
Snatch
Clean and jerk
Snatch grip deadlift
Front squat
Clean pulls
Snatch Pulls
Romanian deadlift
Good morning
Strict overhead press
Push press
Power jerk
Jerk
Behind-the-neck jerk
Overhead squat
Deadlift-carry-deadlift
Sprint


#13

thanks


#14

6pack = proper diet + low bodyfat/cardio + NOT 3000 situps a day, rather situps with a plate behind your head or at the least, if youre a pussy, incline situps


#15

That is the point of the post. I havent done a situp in like 10 years. that is for people that listen to what tv tells them.