Ryder13 said:
I forgot to list my routine's and what not...
So after reading those two threads, anyone that comes by this thread, please enlighten me on if I can achieve my goals of a ripped stomach...
A usual day...
Get up and without eating or so much as only drinking some water, I'll go for a brisk walk for about 30-45 minutes, and immediately after that I'll come back and hit the heavy bag for a bit and then do my workout with weights.
In the evening I go to my boxing/kickboxing class and then my jiu-jitsu class right after.
If I have to work in the mornings i'll do my walk/run and lifting as soon as I get home. The only day I do cardio on my own twice a day is Fridays (I don't train any martial arts that day). As saturday and sunday I train in the afternoons, but I usually break from lifting on Sundays.
OK, now that you've seen my routine's, I plan on following the diets outlined in the two threads that Raj showed me to read.
I'm staying away from sodas, juices, sweets and all crappy and junk foods. I will drink only water, OCCASIONALLY (and i mean rarely) have a beer or two when the occasion rises.
I could rotate the days I eat these foods or by the week... tell me what you think...
Typical meal day #1
Meal 1 - 12 egg whites and 2 whole eggs, 1 1/2 cups of oatmeal
Meal 2 - 8oz. ground turkey breast, 1 1/2 cups of rice
Meal 3 - 8oz. chicken breast, 1 1/2 cups of rice
Meal 4 - 8oz. steak, 6oz. baked potato
Meal 5 - Protein Shake and a salad
Typical Meal day #2
Dave says he eats the same 6 foods for 20 weeks...
Broiled chicken breast
Yams
Tuna
Eggwhites
Oats
Broccoli
He says he changes the amounts of these foods he eats and the amount of cardio he does... I can figure that out on my own.
Now that I've listed my workouts, cardio, and lifting routine's and the diets i'm DEFINITELY willing to follow, and the only foods i'm willing to drink for weeks... Do you think I can reach my goal? Do you think I can throw in some Protein shakes more often?
Any input would be much appreciated... Thank you!
*I posted some pics, of what my stomach is now... and then i put pics of what I found online of what I would like to look like, and what I think is definitely do-able.* I just had a double hernia that I needed surgery on around and in my belly button 9 weeks ago, so it still looks a little puffy.
First of all it sounds like you have the dedication and the mindset to do this so thats a great start. Of course we can only go on what you write but just your wording etc shows you really want this.
Before I write my part I should say many think to get cut you have to live a life of bland eating etc. You simply don't. You can have a varied diet full of many different flavours and it is still great for you. Of course you need the basics.... protein. You just have some complex carbs and essential fats but keep them limited for your goals. So many just concentrate on the protein.. but you need carbs and fats for overall health and energy and well everything.
Your diet looks good. But I would take away some of the rice. Too much starch (carbs) and that bloats you. It is important to have some rice (brown rice is great) but just keep it limited. The other things are sound though. But I would defo add 2 more protein shakes into the mix. That way you have 7 meals per day. If you want something with the shake just have fruit. Everyone is different but I always find the 4 mail meals and 3 shakes routine always works if done properly.
I like the way you choose different protein sources... keep that cos it adds variety. Certain sauces do contain bad things (sugar, carbs, sat fat etc) but if used sensibily they will keep your diet not just great for a 6 pack but great tasting. Just using things like orange, lemon, lime, tomatoe, oregano, rosemary, pepper, thyme etc etc. The list really is endless. Some of those herbs I mentioned are great for adding to your protein sources for taste. Such as oregano and pepper with steak. Rosemary and thyme on lamb or chicken. I don't eat turkey (apart from Xmas) but you can make a nice cranberry sauce to go with that. By the way I don't mean packets. Just get some cranberries and alittle sugar (not too much) and but that in a pan.
Anyway for your protein look at the synthetek industries banner. Their protein is so good. Reason being it has no additives and is just pure protein with zero fat and carbs. So just adding that with your meals and the less carbs (starch) will be great.
Now on to your training. You said you have a rest day from weights on sunday. So I assume you train 6 days per week...? That is far too much. You should be doing weights 3-4 times weekly.
It sounds like you work hard... but imo your doing far too much. You can do cardio everyday. But I would say for you 3/4 weight sessions and 6 cardio sessions per week. The fact you do martial arts is great and adds variety and of course the skill and health aspect.
It is great to do cardio first thing. But I would personally not do all you do. I can't believe you do those 3 things without eating... mainly the weights part. I would just drink water and instead of doing a brisk walk do a 30-45 min intense cardio session. Then have a protein shake with fruit just after. Then alittle later have something to eat (about 1 hour). Then do your usual days things. If you want to go the gym to do weights make sure you have something in your system for energy.
Obviously it is hard to comment cos I don't know your working hours etc. But even when you want to cut more doesn't necessarily mean more! Your cardio should be intense. But of course it is good to walk lots and do less intensive cardio at times.
By what you write I bet you have probably been abusing your abs most days. Abs are not made in the gym but the kitchen. Most would be fine with 1 intense ab session per week. I personally do 3 ab sessions. I do 3 different methods and do them each day (so each routine is different). Just remember your abs are like any other muscle if you train them too hard they will grow and that is not a good look when they are sticking out too much.
I am certain you will reach your goals. You just need a few minor modifications and you are sorted. You have all the foundations in place. Anyone can have a 6 pack. Although genes do come into place alot (more than most other body parts). Just meaning the structure and peoples metobolic rate etc. I know people and their 6 packs are really weird looking and not proportional but on anyone they are a good thing. So just keep it up and keep us posted on your progress. Just do what Raj says and may be pick up some of the stuff I wrote and I am sure you will be like that pic you posted.
