Abdominal Definition Problem

[thelionofgod]

i wasnt sure where to post this, but here will do...

i have a dilemma in the form of i cant get any definition in my abs. im really desperate to get a 6 pack or just better definition in my abs, but cant seem to achieve it, no matter how much i bulk or cut.

im 5'8", weigh 130lbs (59kg) and am15 y/o.

i dont know what im doing wrong- i work out 2*/day- 1/2 hour in the morning and 1 hour in the eve...

i alternate body parts between sessions and days, allowing 48 hours rest after lifting...

all i can say now is that although in the pics you may not be able to see it, i have quite a large stomach compared to the rest of my body when relaxed, and a lot of fat or excess/loose skin around my midsection (upper abs to the end of my abdomen)

i am grateful for the great comments and replies ive received b4 and am sure ill get some helpful ones again.

pics- new to old (relaxed abs, tensed abs, flexed right arm bicep, side on view-ish tensed abs)

 

[evolution]

You havent been at this for very long. It was like only a month ago that you were complaining about your midsection. You need to spend the next year lifting and not worry about your midsection. The biggest problem is you haven't built up your abdominal muscles enough to even show.

 

[JethroTull]

You're so off-base I don't even know where to start. No offense man, but you're skinny. Not toned. Not svelte. Not slender. Skinny.

You need to put on some weight. If you try to lose the 5-10 pounds needed to get your abs to show, you're going to look anorexic. Lift heavy weights, eat *a lot* of good food (consult the stickies in the other forums for tips on lifting and eating). If you want to get "cut", try to get to 150lbs or thereabouts. Then, you can try to lose 10lbs of fat, and you should be a nicely-toned 140lbs. Not big by any means, but at least you won't be underweight.

Good luck!

 

[Dry]

Dr. Dry prescribes the patient eat an extra 500 - 750 kcal of MEATS per day for 90 days. Along with this he recommends the patient lift as heavy a weight as he physically can 4 days a week. He also encourages the patient to NOT work out 2x a day, however recommends he work more efficiently in the regimen he is doing. A good start would be adding 10 lbs to EVERY exercise he is doing to base the routine around a 3-5 rep max set standard. He would also suggest not targeting the abs solely, however incorporating a routine that included squats and deadlifts to target the midsection indirectly.

Dr. Dry received his PHD from Gull - Able University in eastern Michigan. He is at the forefront of the exercise physiology industry and is regarded as a leader in strength gains.

 

[Dry]

Dr. Dry would also recommend not taking a picture of ones face beyond a flexed bicep until said bicep has a larger circumference than a fat chicks nipple

 

[thelionofgod]

ok, but what if i dont have access to 10lb weights to add to each exercise...
and please dont say buy them coz im not allowed and i would be kicked out the house...

btw a personal trainer made my routine and i just split it into 2 coz i dont have time to do 1h30 a day when im at school.

but ye, i have no intention of cutting until the end of the year (school year) but was wondering whether genetics/ constant water retention were also a factor...

 

[Chillen]

So we can get things in proper perspective, I took the time to locate your Pics in April of 2008, so a comparison can be made to the pics you posted in this thread.


Here is a link for April 03, 2008 (where you wanted core definition):

http://training.fitness.com/weight-training/definition-someone-please-help-me-32312.html

Here is the link to the pics in April 9th 2008:

http://training.fitness.com/photo-gallery/kk-i-know-im-skinny-guy-but-advice-32442.html

This is approximately 4 months between the April pics and the current ones you posted.

This is approximately 16 weeks, and this is more than enough time to see some major differences in a properly constructed routine (surrounded by the equipment you have available) and diet.

IMO, given your current body composite, you have the "incorrect focus", or have to much obsession with the core in order for it to come out the way you would like. IMO, again given your current postion, if you want the core to come out, then you simply have to beef up your entire frame (and work your legs).

If you think running concurrent calorie deficits, training 2 times per day, and doing direct ab training, is going to make you look heathy and bring out the ab core (in your current bodily state), you are incorrect.

Look at the previous 16 weeks and ask yourself some honest and forthright questions. IMO, something simply isnt working for you, young man.

Only you know what you did and did not do within diet and training for these 16 weeks. But, rest assured, you simply need to fill out more, and I promise you will see better results.


1. What do you have available for training? What is your parents problem with added weights in the house? (A space problem? A weight problem if your room is upstairs on the second floor?). Currently, I dont understand their position, explain this.

Do you have access to a local gym? If not, you can still develop a routine with what you have and items around the house.

2. What did you determine you MT Line to be? Curiously, can you tell me what your diet was like these past 16 weeks?

Remove your focus "from" your core "to" adding some size on your entire frame, and the core will follow with a proper diet. This is your answer, IMO.

Answer my questions.


Best regards,

Chillen

 

[Chillen]

Additionally, you need to take "quality time" and "invest in education within diet and fitness" to improve your position, and likewise polish your goal path.

Let the past 16 weeks speak to you "loudly".

Carry a big educational stick.

It will make your goal tick

Make your body thick.

And, when you look in the mirror, your body will look slick.


Lion of god, you simply need to eat more, and according to what you project you need. You need to get bigger DUDE!

Look I am a measly 161 pounds! But, I carry some mean meat......baby! Because, I was "wise" with my diet.

You dont have to be big to look good, just enough to look good. Press on-----my friend.


Introducing one of the most powerful tools one can use on the goal path:

I support and advocate tracking calories and macro-nutrients--"dependent upon the individual person" which would include their current diet and fitness knowledge, and the individual's level of "personal science".

What is ones "Personal Science"?

It is the LEVEL of personal implementation of diet and fitness into ones way of life that solicits a lifestyle change that applies "enough of the person" to achieve the goal they desire. This includes making difficult decisions and easy applied decisions.

Tracking has a POWERFUL PLACE within ones personal goal quest, IMO.

One can "manipulate past data in the present" based on ready available data and will be able to:

Manipulating the Diet (by having tangible data to work from)

and

Manipulating Fitness Training (by having tangible data to work from)

Which equals (=) KING of personal SUPPLEMENTS.

and allows for "potentially" accurate:

Deficit Diet (calorie manipulations) + (nutrient manipulations) + (exercise change/manipulations) = dealing effectively with tissue loss/gain complications.

Personal history data, IMO, can assist with Optimizing results, and can arm one with a MIGHTY tool to make adjustments when or if:

A Plateau Develops.

Then this can:

Build a "personal knowledge base" to support ones goal and CAN reduce the potential of failure if applied correctly specific to the person.


Additionally, it can bring in powerful tools that can be used when one tracks their diet and training correctly, and bring forth the power it possesses to:

1. Combat cravings
2. Be allowed to eat more (at intervals) and keep deficits
3. Assist to prevent plateaus, and to pinpoint when plateaus begin and have tools to work with to find a solution within the diet and fitness data.
4. Assist with "weight gain" complications.

To name a few.

Manipulating calories Vs. fitness training data can be a powerful tool IF one knows how to use it.

It also can ASSIST in preventing:

I dont know what is happening! I am not losing weight or gaining weight!

or

" THE I DONT KNOW PROBLEM (because of no history of bodily adaption), so I don't know what to do"

Through ARMING YOURSELF WITH THE TOOLS TO COMBAT THIS.

In addition:

When you add in an a HUNGRY HEART for education IN DIET and in WEIGHT TRAINING........then you can USE this education to CHANGE the diet and/or training to break the plateau with USING YOUR HISTORY



Brief Synopsis
========================================================

Within the Nutrition 101 thread you will find some valuable information. Or you can use the ready made input web page in the 2rd link.

What you to do is to post your Maintenance Line of calories and list the multiplier you used to configure your approximated Maintenance Line.

Go here and read on some basic and fundamental information:

Nutrition 101

Delaware Consumer Health Information Services (Originally Posted by Wrangell)

Weight Training Information:

Weight Training 101


Weight Training Technical Articles

http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html


==================================================
Some Info on the ab core:

Abdominal Training


How to get abs guide

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Go here for some thoughts on the mental side:

Weight Loss Intricate


The ChillOut Log by Chillen
(allot of pages to go through, but there IS good information that may help you if you take the time to seek it)
===================================================

All of the links, plus additional links (Not Listed here) that you may be interested in are in this link below:

http://training.fitness.com/new-member-intro/where-begin-all-info-links-18741.html

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Change your eating habits (below are some suggestion examples)


The 3 Nutrients (Carbs, Good Fats, and Protein) are an essential factor in the diet; however, the Law of Energy Balance within the DIET, is the ultimate KING while the Nutrients can play in some key decisions made within the body.


○ Try eating 5 to 6 smaller meals during the day

○ Balance your meals out during the day so in one day you have a mix of Protein, Carbohydrate and good Fats

○ Drink lots of water during the day and before, during and after exercise

○ Simple Carb Examples: (Various fruit) Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc

○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc

○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder, etc

○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.

○ Dietary Fiber: Whole Grains (Bran), Some fruits (like Apples), and vegetables, nuts and seeds

Dietary Fiber

ROOT VEGETABLES: beets, sweat potatoes, yams

GREEN VEGETABLES: asparagus, broccoli, brussel sprouts, cucumber, field greens, mixed salad greens, green beans, romaine lettuce, snap peas, and spinach

OTHER VEGETABLES: bell peppers, carrots, celery, eggplant, mushrooms, soybeans, squash, tomatoes, organic (low sodium) vegetable soup (be careful in the selection).


=========================================================

Suggestions on various cereals:


1. Steel Cut Oats, Old Fashioned Cut Oats, and Regular Cut Oats (quick cook type), in large containers.

2. Various types of Go Lean Kashi cereals.

3. Fiber-One. (60 calories per 1/2 Cup, and source of fiber)

4. Grape Nuts

GRAPE-NUTS:

Ingredients: WHOLE GRAIN WHEAT FLOUR, WHEAT FLOUR, MALTED BARLEY FLOUR, SALT, DRIED YEAST, SOY LECITHIN. VITAMINS AND MINERALS: REDUCED IRON, NIACINAMIDE, ZINC OXIDE (SOURCE OF ZINC), VITAMIN B6, VITAMIN A PALMITATE, RIBOFLAVIN (VITAMIN B2), THIAMIN MONONITRATE (VITAMIN B1), FOLIC ACID, VITAMIN B12, VITAMIN D.

Its devoid of any "added in" sugars, and from what I have read on Lecithin, this is used in many bread products for various reasons, and isnt a bad ingredient.

5. Shredded Wheat and Shredded Wheat and Bran: (NOT SUGAR TOPPED)

POST SHREDDED WHEAT ORIGINAL SPOON SIZE

Ingredients: WHOLE GRAIN WHEAT

TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL--If you dont like perservatives, dont select this one
==========================================================
Post Shredded Wheat and Bran

Ingredients: WHOLE GRAIN WHEAT AND WHEAT BRAN.

TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL. If you dont like perservatives, dont select this one

Both are devoid of any "added in" sugars.


Alpen No Sugar Added Cereal

Serving size: 2/3 cup servings per container:7

calories:200
total fat:3g
sodium:30mg
potassium: 250mg
total carbohydrate:40g
sugars:7g (mostly from raisins)
protein:7g

Ingredients: rolled oats, whole wheat, raisins, pearled barley, roasted hazelnuts, skim milk powder, whey powder, sliced almonds, malt extract. 14 ounce box

Alpen No Sugar Added Cereal

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Starting a personal Journal:

You may want to consider creating a journal in the journal section of the forum. This way you can ask additional questions, post your diet and training, keep a log of thoughts, etc.

A lot of persons view these logs, and it could assist you, possibly, in allot of ways!


ROCK ON!

PEACE AND HAPPINESS TO ALL!

ROCK ON EVERYONE!

BE HAPPY and spead love to all!

Best wishes in all that you do in life and within fitness,

Chillen

 

[Chillen]

I wrote this for flounder in his "abs" thread, and I want you to read it (read between the lines, LOG).

Hello everybody... What is the best way for someone to work on their abs when they detest ab workouts? I go to the gym almost everyday and the rest of my body has had some great results. But, I am one of those guys who has ok results on the whole body except the abs cuz I hate the feeling of ab ecxersizes and half the time my inner legs burnout before my abs do..... Anyway,,,,, any help would be appreciated...

A Full Body Routine designed around how the body is designed to function.

Not everyone responds to exercises the same, and one has to experiment to find out what they respond best to; however, most healthy persons will respond well to a properly constructed Full Body Routine and the diet designed around the goal purpose. I dont know the "direct" core exercise you are performing, but I think its safe to say, that you are performing it incorrectly, if you are feeling stress in the thigh. What are the core exercises you have been doing?

I think it is safe to say, most persons in fitness do not like certain exercises they do; however, the ones that are successful tend to "s@ck it up" and perform the exercise anyway, because the results far outweigh the feeling of dislike.

You are no different and neither am I.

If you dislike "direct core work", IMO, you have some more soul searching to do, because the "indirect" exercises that are subpurb in bringing overall bodily results (including the core), tend to sap the most strength, make small and large men alike, whimper like babies, but also tend to bring the most results, and will bring back more strength and power than what was originally lost; one MUST make the body continually experience physical stress that it didnt experience before to make it adapt and overcome, and to improve itself.

A persons exercise equipment, and access to the gym can vary, as can ones goal, medical problems, and other physical limitations, and all these play a major role on how a diet and fitness program is constructed. With this in mind, you say you have access to a gym, am correct to assume that it has a variety of appropriate weights and stations in order for you to peform a Full Body Routine at least 3 times per week, including cardio? If so, this is all you need.

I believe very strongly in a fitness program that is designed around how the body is designed to function, and when properly constructed (supported by diet), the core will follow by its design purpose. Some can get buy without doing any "direct core work", while others have to do both "indirect" and "direct" core work.

What matters most (once one figures out what works), is exercising control and discipline in: "closing" the mouth when you shouldn't eat, and "opening" the mouth when you should. In other words a sound diet designed to reduce body fat is the absolute "GOD" when one is wanting to reveal the entire body they desire (and this case the ABS) in the mirror. If you have some difficulty with opening and closing the mouth (when and where appropriate) pertaining to diet, you are going to have no choice but to s@ck it up and find discipline, if you want your goal bad enough. If you can not, and fall of the diet wagon, these same facts will welcome you AGAIN with open arms--revealing that nothing has changed since you had left.

IMO, within this Full Body Routine, there are two exercises that play a critical role in building the entire body, and recruit the core for one of its premiere design intentions (support and stabilization), and these are:

Variants of the Dead Lift and Squat. And, its the variants of these two types of exercises, that I was referring to when I stated earlier that make small and large men alike, whimper and cry like little baby in diapers. Its a Dr. Jekyl and Mr Hide relationship. It will sap your power, make you breath heavy and flat kick your @ss, when you feel the power of the lift. However, as time passes, will give you euphoric high when you look in the mirror admiring your legs and---->the effects they created for the overall body.

You have a price to pay to earn this euphoric high and presence in the mirror; you have to pay the toll to see your goal. Accept this fact, and you will be successful.

If you cannot and fall off the fitness wagon, I promise you, this same fact will be starring right back you revealing its truth when you return to try again. , and one more thing:

The dislike for direct core work, is the LEAST concern. The most important factor (and this effects many people that fail), is whether you can be consistent enough, persistent enough, and apply "enough of you" to reach the goal you desire.

Let me make another point. The arms as compared to the legs and back, are small "muscle pimples" as compared to the absolute brute power and size of the legs and back; however, the arms (referring to the triceps and biceps) are the facillitators of recruiting these major muscle groups (namely the back and other muscle groups of the upper body).

In other words, one has to "use" the tricep and/or bicep to recruit the "use of" the back, traps, lats, (and other portions of the back), and chest; therefore, displaying the importance of building the larger muscle groups if one wants strong and developed arms when properly coupled with individually taylored diet.

Additionally, this provides simple reasoning to the importance of a Full Body Routine. In addition, some exercises (dependent on what one is doing) will recruit the core in a support and stabilizing mode, and the person may not realize it, for example, various exercises performed when training the Back, the Military Press (shoulders, and other various muscles), Pullups, Chinups, and sitting on the upright stationary bike and doing cardio for 30 minutes (as a few examples).

By now, you should see the getting a strong and developed core, depends upon training--the entire body. Making the entire body developed and strong. And this includes cardio properly included (but isnt "necessarily" required)

I have "screamed bloody murder" on the importance of diet, since I have joined this site. The diet is the impartial one--its always important. Meaning it doest matter what your fitness goals are, it is KING. Its just that the diet may be manipulated differently dependent on one's goal position, fitness goals (like losing or gaining weight, powerlifter, and other types of goals).

The DIET NEVER CHANGES ITS IMPORTANCE FACTOR-EVER.​

Therefore, if you want a strong and developed core, you need to properly construct a Full Body Routine, and properly discipline yourself around your diet that is properly designed. You can leave out direct core work, if you wish, and focus on your Full Body Routine, and see how your body responds with out it included. A properly designed Full Body Routine will recruit the core many times each time you workout, and it may work for you. However, within this routine you will find exercises you will not like:

GET OVER IT.

The core doesn't respond to persistent and constant, whining and crying. It responds to persistent and progressive--WORK. Just as its designed to perform.


Read between the lines on what I am saying, LOG.


Best wishes,

Chillen

 

[Chillen]

The "sticky" info I have posted before for you. What have you done with it?

If you do not have the money for a personal trainer, you have to be your own trainer, LOG--there is no around this truth.....accept it, work with it, and get things done. If you dont......well, you know the result.

Remember when I gave you this opinion in April:

Your current focus is far too much on ab isolation, and not enough on isolating a "focus group" of diet and fitness knowledge to make your goal appear in time.

Additionally, you should have a clear understanding that the body works as a complete unit, and a clear understanding of the bodily "function" of the ab core. In addition, you "should" have a clear understanding of your current physical condition and the physical condition you want to get to.

It begins with the circumference of the diet structure. Next it begins with an understanding of various fitness exercises (what they do directly and indirectly), and incorporating exercise structure that fits within the confinement of your personal goal.

You will be well served in developing a routine around the premise that the body works as one unit, and train in this manner. If you do (and diet is coresponding to your goal you seek), the ab core (genetics willing) will follow suite.

Some dont have to do isolated ab work, while others (dependent on physical factors) will be better served in doing direct ab work along with indirect ab work that comes within their overall routine (ie, Squats, Dead Lifts, etc).

Therefore, get your diet inline with what you want to do, and develop a routine that is designed with how the body is designed to function.

You can start by doing some self education (just to break the ice), and then come back with more questions, and see if we can answer them.

=========================================================

Are you listening, young man? Are you truly.....listening and then taking personal action?

Another post coming......


Best wishes,


Chillen

 

[Chillen]

When you cannot afford a trainer these are "some" of the things you do:

I wrote this for Jackie11 sometime back, and what I have highlighted is what I want you to read most.

Pay more attention to the highlighted areas.....and read between the lines.

Thanks Chillen, yes I do have a problem, the thing that is letting my training/diet down the most is alcohol, when I get back from the pub after drinking I do think about diet and stuff but I just don't care at the time if you get me and I just usually make a sandwich and eat it which I know is going over my base line. I drank way 2 much last night, I don't usually, I never get pissed or anything, and now I feel bad, my own fault I know, I'm not goanna go out tonight, and I don't drink at home, so I wont be drinking. I love going out Friday and Saturday nights, I cant stop doing that or I will go crazy and I wont see anyone, I might start drinking squash down there, any suggestions??


Jackie xx

I have been working some 11P to 7A shifts because the Network Supervisor for the night shift had a baby, and I volunteered to work it in his absence. My personal schedule had been "bonked", and I had to make some personal adjustments.

Actually, I like the change, because it throws my entire bodily clock for a loop (you know instead of sleeping the traditional hours), I have to sleep during the day. And, for the past several months, this hasn’t been the pattern. Like wise, I had to adjust my diet (eating pattern; I always adjust calories according need/activity so this wasn’t an issue) and workout schedule. I have done this for quite some time, with fantastic success. When life changes, use knowledge of diet and fitness to adjust to the changes to keep you on track.

And, this leads to my post for you.

There are many persons in this world that live a rich, happy, and fulfilled lives without drinking alcohol, and there are those that live a rich, happy, and fulfilled lives with drinking alcohol in moderation.

The essential key IMO, is taking the knowledge one obtains from diet and fitness and blending it within their lifestyle to such a "personal degree" that permits persistence and consistency within the specific diet and fitness goals one seeks to "grant the allowance" within one's lifestyle to "earn" this diet and fitness goal.

What a person enjoys doing when away from work (recreation, etc) can be "different" then the next person. Likewise what a person does for employment can be different. A persons overall lifestyle can be different, as can money variances, responsibilities, and other personal factors. We cannot provide a blanket effect for all, but there are some educated steps one can try to implement within their lifestyle that can permit one to maintain their goal path and allow "personal" recreation that one likes.

One doesn't have to drink alcohol, and likewise one doesn't have to watch diet or include exercise. "All three are choices" in everyday average living. If one makes the "choice" to drink and includes this in their lifestyle, and has diet and fitness goals (another choice), then one can use diet and fitness knowledge and blend this in their personal life and "make it work through an educated reaction."

Education of diet is essential, and adapting/modifying this diet within one's lifestyle is key, along with understanding the benefits and limitations of exercise equipment available to use and blending this in--and around lifestyle variances.

Outside hiring a personal trainer/nutritionist (which I know presently isn't a option), you are going to have to be your own personal trainer and nutritionist and design a training program and diet structure within your lifestyle that works in conjunction with your activities on the weekends.

And, this is possible.

However, it will take some pre-work and personal development time to get it started. And, this begins with the "degree of seriousness" you personally have for your personal diet and fitness choice, and the willingness to garner the knowledge "necessary" to understand yourself within this diet and fitness knowledge, and then appropriately and personally applying it within your life to allow you to earn your goal you seek.

1. Take some time and seek knowledge of the almighty calorie and energy balance. Really and truly understand this. A lot of persons can discouraged through lack of knowledge in what there trying to do and--how to properly adapt this knowledge within their likes and dislikes and their personal environment (and when it changes).

This means making threads and asking questions. This means getting on GOOGLE and doing specific searches. This means reading books, etc.

2. Take the time to learn about different exercises you can do with your limited exercise equipment. Learn about the different types of body weight exercises. Body weight exercising is an excellent approach to your fitness.

This means to get to making threads and asking questions about them. This means getting on GOOGLE and doing specific searches. This means reading applicable books that are applicable to your situation and goal choice.

3. Earn some understanding on the calories burned during certain exercises that are applicable to you and personal situation.

This means to get to making threads and asking questions about them. This means getting on GOOGLE and doing specific searches. This means reading applicable books that are applicable to your situation and goal choice.

If you choose to drink in moderation, then in-between work and this recreational activity, "fit in your diet and fitness goals to such a personal extent" that this percentage cannot possibly be erased with what makes you happy and desire to do.

Application of knowledge of diet and fitness along with application and knowledge of your limited equipment is the key. You can live your life with diet and fitness and be content with it at the same time.

You don’t have to get obsessed, but you do need to apply "enough of you".

"You need to just blend it in your life just enough" if you want it bad enough, to allow compliance progression toward your goal. We are not striving to be fitness athletes; however, the speed and agility of one's goal can be determined by application within one's lifestyle.

Go at your "educated" speed despite the naysayers. There are always going to be opinions on what you do, "let your education on diet and fitness guide you" according to the bodily feedback you are getting.

Here are some ideas for you to think about:

1. Take your knowledge of the basics and advanced basics of diet (i.e. calorie requirements particular to you, laws of energy balance, etc), and put them to work for you in accordance to what you do. Put them to work for you not against you.

For example: You could develop a 90-10% approach on your diet (or something simular). The 90% could be the time you are working, etc, or in-between your days off (or weekends you want to go out).

I know there are many variable elements from one person to the next, and what works for one may not work for another.

However, I have found with me (anyway), that the body works in "trends" or a pattern as developed through the person. For example, if I were to eat in deficits for say one complete week, and then eat over my MT Line the 8th day, say about 1000 calories, I tend to be leaner the following day. The following day I may go back to a small deficit, but the extra calories while providing some bodily benefits (because I eat healthy), didn’t impede my goal path (I have written many posts on this so I will not bore you with this information). And, I do this quite often. I do this for many reasons, but my point here is, that my diet during the 7 week period is spot on with my goal path I want, and eating over doesn’t hurt it (and IMO benefits the situation), and this is my point I am trying to make.

If you can design an acceptable eating pattern (calorie range) that fits within your personal goals during the times you work (or away from your problem weekend), then eating over (or possibly drinking over) your limit with reason, isn't going to hurt your goal you seek. A diet doesn’t "necessarily" need to be 100% clean, and in your case, this is even more the case.

The 90% period will involve a degree of self-discipline and a degree of control you are personally content with. Dependent on your knowledge of food calories (which should improve if you are reading this the way I want you to) and your ability to accurately mentally track will depend on whether you write them down or not. You could begin doing this and as time progresses and you get more comfortable, you can eliminate it; however, do what it takes to get this job completed.

One possible method is to view your calories "specifically within a 24 hour period" during the 90% period. All calorie requirements that is tailored toward your personal goal are to be eaten in a 24 hour period, and if work hours (etc) change, you can adjust this accordingly. Then with "appropriately" tracking your calories within an acceptable personal method during the 90% period you will KNOW entering the weekend where you are currently. You should know the amount of calories you ate, the deficits created each day, and the total deficit for the 90% period (say a 5 day period).

Here you have a "trend" of a specific amount of days in a calorie range shaped toward your goals, and when you are entering into your 10% (weekend), the body (IMO) will be more "tolerant" to a "reasonable" amount of surplus (be it calories from alcohol or other foods).

Have a solid understanding of what your calorie v activity ratio is like leading to the weekend (or days off your concerned with) in accordance to your personal goal, and with proper development, the weekend 10% cannot possibly wipe out the previous 90% IF you are consistent and have a degree of self control.

Here you have personal and accurate knowledge that during the week you maintained (deficits) and trained according to your personal goal, and know when entering your 10% period--that you are staying on your goal path and enjoying what you like, and know you will pick right up where you left off by entering back into your 90%. This 90-10 is maintaining a consistent deficit and the 10% cant possibly erase it (if there is a degree of self-control).

In order to lose fat tissue one has to have a history of consistent calorie deficits, and you can erase this 90% by over indulging far too much or to such an extent that you ate and drank all your deficits for the entire week in one to two days. The body can be very tolerant to excess calories after a deficit, but this can go only so far.

Therefore allow yourself the drink on the weekend, but have a degree of self control as to not allow you to erase the 90%. And you do this with active mental participation in what you are doing on-the-fly. You can shape the two days in two 24 hour cycles. Obtain some knowledge on the calories contained in the type and mounts of lager you drink, and have a general idea on how much you are eating. I am not saying to write these down (LOL), what I am saying is try to limit yourself to obtain a calorie circumference---so you can KNOW whether you have or have not overindulged on these two days, and have in fact erased the 90%. Lets face a fact here. If you deficit for 5 days (say you created a total calorie deficit of 700c per day, 5X700=3,500. This is an approximate 1 pound of tissue. Now you enter your two day weekend, through alcohol and eating, you could possibly eat in excess 1,500 per day, and match your deficit you created during the week. I personally believe that some of this will be tolerated by the body because of the previous deficit trend (to an extent); however, you just ate up some of your progress that you made the previous 5 days, in a two day period.

My point here, is to eat and drink in moderation--and set up a personally tolerable plan of attack for these two days--using the knowledge of DIET as your guide and the tools of this knowledge to lead you through it.

If you want I can give you some ideas. I first need to find out--just how much personal input and effort you are willing to put in to allow you to have fun---and CONTROL your diet and fitness goals at the same time.

Jackie, I say this again, it is appropriate knowledge and application of this knowledge that will assist you, stave off heart ache, and allow you to live life to the fullest extent, and deal effectively with problem areas of life that effect your personal goals.

Have a degree of self control during these two days. Then after these two days, you go back into your 90% period. There may be times (especially) when you see personal progress, you may "opt" to remove one of the two days (from the 10%), which in this case would raise the percentage ratio of the 90%, of course.

The 90% period is the most critical. This is where you train and diet for your personal goal around work activities and is the time that will bring the most benefits. If you falter here (say diet, and not train) it adds to the 10% percentage, and can increase your odds of failure.

If for example you have an idea circumference of the calorie ingested on the weekend, and you may have went just a tad too far, you can use your knowledge of your personal calorie intake, knowledge of calories burned during exercise, and use one (or more) of the 5 days and draw the--"additional" deficit, to make up for it, and maintain your other goal deficit for the week (if you understand what I am saying). See how this simple application of knowledge can work? There are many, many, things one can do when they get ARMED with diet and fitness knowledge--to mess around and manipulate the almighty calorie v activity ratio.


1. What is your current work schedule?
2. What is your current training routine?
3. What is your current calorie approximations, and projected target deficits?


You have it within you to do all that you want, Jackie. It just takes the tools of knowledge and working these tools into your lifestyle of likes and dislikes, and applying "enough of you" to get it done.

ROCK IT!


Chillen

 

[Phate89]

ok, but what if i dont have access to 10lb weights to add to each exercise...

Then you wont make progress, unless you find a new to challenge your muscles and push them

but ye, i have no intention of cutting until the end of the year (school year) but was wondering whether genetics/ constant water retention were also a factor...

No, you just don't have muscle.

 

[spicypumpkin]

Yes, you need to find a way to access heavier weights even if you aren't allowed to buy them. See about getting yourself a gym membership or find out if your school has a weight room available.

You may also think about some body weight exercises in the mean time, but those can only take you so far.

 

[tic]

At 15 years old, you are a young man and your body's metabolism is Awesome. You may hate it as you cannot put on the pounds but will love it later in life. With that said, everyone here and myself included is saying the same thing; put on more lean muscle mass by working out AND eating a ton of clean, lean food.

It is frustrating but stay focus and patience. Additionally, measure how your personal fitness level have increased instead of just your body's image in the camera. Watch how your strength and conditioning have gone up and use them as a motiviational tool.

 

[arc1509]

http://training.fitness.com/photo-gallery/starting-figure-27414.html

see this thread. I will help you with everything you need help with. PM me.

 

[thelionofgod]

ok, its been a while, and despite adhering to lots of your advice, I havent really got anywhere. I'm now 155lbs or 70kg, but still dont think i look so different from how I did when I last posted. I've been lifting as hard as possible, and recently got a 50kg set of weights (dumbbell and barbell)

My food intake is now unmanageable, but still I try to keep it up. According to my MT, it should be MUCH lower than it is, but i'm having to take in ~4600 kcal / day, and more if I'm active (other than workout.)

As far as my routine looks like

Day 1 Triceps (skull crushers - 12.5 kg till exhaustion ) Biceps (standing curls - 12.5 kg till exhaustion)

Day 2 Abs (oblique crunches w/ 10kg, dragon flags) Forearm (wrist curly things - 7.5kg till exhaustion)

Day 3 Triceps (same as day 1) Shoulders (lateral raises - 7.5 kg till exhaustion)

Day 4 Abs (as day 2) Chest (bench press - 30 kg till exhaustion, dumbbell fly - 7.5 kg till exhaustion)

repeat from day 1.

If requested, Ill post some new pics, or anything else desired,*but some new advice on how to improve anything much appreciated

btw I'm 16 y/o and ~5'10" or 178 cm.

 

[tic]

okay.... once again, where is your core workout man?

Most will agree that the 3 power movement in working out is deadlift, bench press, and squat. It does not appear any of them are in your routine. Build a Strong foundation and use those fine tuning workout once you have a canvas to work with (more muslce+fat). For starter, incorpate those 3 or some variation of those 3 workout in your weekly routine. Try to do 3-5 sets of 6-12 reps.

Let me give you an example of what you are doing. You are working out hard on your calves and wondering why your thigh looks small and you are not running any faster. It is nice to work on smaller muscle group once you have built the major ones. Have you tried eating 1 whole steam chicken a day on workout days?

 

[Proteinboy]

use strength as a tool to gain muscle.
if you are gaining strength, you have the potential to gain muscle as long as you are eating enough calories.
if there is no increase in performance, you are not gaining muscle.

increase your squat AND your deadlift 50lbs each.
then take pics.
that WILL build some abs. no question.