Bigger/cut arms?

btw, was that 2 month guestimate an optimistic guess? or a realistic guess? also, what kinda food should i be eating? i dont eat fried foods anymore, nor candy, chocolate, ice cream etc. and i dont drink soda. a glass of oj in the morning, and then water all day long. i tend to mainly eat peanut butter (Skippys) and jelly sandwhiches on whole wheat, lean steaks, grilled chicken, sauteed chicken, turkey with a little mayo on whole wheat, and the occasional stringbeans and broccoli. what kinda diet should i be looking at to hasten this fat loss?

oh and btw - those weighted crunches are a bitch lol. i did 3 sets of 10 and my abs have been sore for the past 2 days lol. i hope these are the right things to do to get that buldging sixpack?

and just to ask more questions...how do u do a russian twist lol
 
Shinra... FFVII reference?

Wolverine is right though. You're fine as you are -- but don't let that discourage you from working your ass off to be even better!
 
Ah...yes an FFVII reference. Best game ever made. Even adults play it and love it. It's so..ok im stopping. This is a fitness forum not a gaming forum. :p

Yes about my "goal". I have until July 26th...perferably much sooner...to develop a six pack that'll have those italian girls thirsty for american love :p. Jk, but I'd really, really appriciate absolutely any input on how to get to my goal (see above for goal)
 
relax shinra. you'll be fine. abs arent everything just remember that.

From lookin at your diet, you should have abs in no time. You'll be in good shape.

what is FFVII? one of those flight simulation games where you fight ppl in airplanes?
 
Lol. Far from it wolverine. Actually it's an RPG. It has one of the most in-depth stories, vivid landscapes and worlds, and memorable moments and characters in any game I've ever played. It's as epic as all 3 LoTR (and probably would take u just as long to beat the game as to watch the entire LoTR trilogy 20 times in a row). I'd recommend anyone to go out and spend 20 bucks on a regular playstation and the game and just playing it, adults and kids alike.

And as for the topic, thanks but idk i just cant picture myself being ready by summer. I'm not gonna give up though!
 
Shinra said:
And as for the topic, thanks but idk i just cant picture myself being ready by summer. I'm not gonna give up though!
Click to expand...

well just to let you know, if your attitude is negative, you won't obtain any of your goals. stay positive, and work hard.
 
yeah having a negative attitude and whining about your stomach is not gonna get it more jacked. you know how many people would kill for your stomach? if i remember correctly, 60% of america is obsese now. honestly, u dont know how good you have it. one other thing - work hard and good luck!
 
Thanks guys I've got ur motivation behind me with every crunch lol. Can one of you *maybe* set up an ab workout routine for buldging and building abs? I'd appriciate it greatly. :)
 
Also I feel I need to put this out on the table, my eating just doesn't feel right, and I feel like I've been at a stand still the past few weeks.

Breakfast:

Sometimes I miss completely, otherwise its a glass of orange juice and 6 egg whites or a carb-wise protein bar. This is currently at 6:15 in the morning.

Then since I go to school 5 days a week:

Two Peanut butter n jelly sandwhichs on whole wheat (very little jelly, alot of peanut butter, but its skippys peanut butter and has that hydrogenated vegetable oil that i think is bad for you). One at 9:15, and one at 12:15.

Then when I get home I either have a turkey sandwhich with a little mayo on whole wheat, or another protein bar. (anywhere between 2 and 4 depending on whats happening that day)

Dinner sometimes is rough. Either grilled chicken, sauteed chicken, 14oz NY strip steak (very lean). This is anywhere from 7 to 1030.

I do manage to basically drink a ****load of water every day, no problem with that. But with my terrible school schedule I feel like I'm being hindered in some way. What can I do about my eating habits, if theres anything wrong with them?
 
you're eating looks great. i think you've just being to critical and stressed out. your abs are gonna come in time. relax. btw, you are doing cardio? cardio is critical. make sure you're doing that. and what kind of cardio are you doing?
 
HIIT, just started. I do it every other day for 10 minutes, 60/60, 90/30 intensity. im planning on slowly building that up to 20 minutes, and then 30/30

I also break a huge sweat in gym playin 40 minutes of basketball almost every day in gym. And basketball on sundays for an hour or two.

btw this is one of those "i couldnt find anything to eat healthy" days, and im eating wheat thins with reduced fat. 4g fat, .5g sat. fat, 0 tran. fat, and 3g protein per serving.
 
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oh quick question for your cardio masters out there. WHich is better for your heart? HIIT or a fourty minute session of constant, moderate-rate cardio?

Second question, isnt it true you need to EAT fat to BURN fat? Not McDonalds, but the EFAs such as in peanut butter and vegetable oils?
 
I believe HIIT is better, not a professional answer but from the articles I've read HIIT is taking over. And yeah the usual "eat fat to burn fat" is for real. As far as I know that is.

I was curious if I do the ab workouts you guys told me to do to make my abs buldge, will I see the full abs? What I mean is, you know how some guys just have those 6 like balls it looks like. They look more like circles than rectangles if you know what I mean. I was curious if I need to do anything else to get the full ab thing going. ;)
 
For heart health, long-endurance cardio is better. HIIT is a system used to stimulate the targetting of particular energy systems (phosphagen, fast-glycolysis, slow-glycolysis, and oxidative), and while you will get a heart workout out of it, maintaining a steady heart rate over a longer period of time will give the heart in particular a better workout.
 
Also, you don't need fat to burn fat, but it certain helps.

EFA's you need to eat simply because that's what defines them. "Essential" basically means your body can't produce it, so you have to get them from external food sources.

Certain fats, like those found in natural peanut butter, avocados, and olive oil break down easily so the energy from them is extremely bioavailable. This means they will readily break down throughout the day for nominal activities, meaning more energy as a general rule. Then, for longer endurance workouts, these fats break down easily to provide even more energy.

Using these monounsaturated fats (and polyunsaturated EFAs) also reduce cholesterol levels in the bloodstream dramatically.
 
WOLVERINE said:
yeah from what ive also heard, long endurance cardio burns more fat that HIIT
Click to expand...
This isn't necessarily true. The idea behind HIIT is that you stimulate the use of particular energy systems. When you do a regular long endurance workout, it often looks like this:

1. Phosphagen system (First minute or so, burns carbs)
2. Fast Glycolysis (first 10 - 15 minutes or so, burns carbs)
3. Slow Glycolysis / Oxidative system (next 10-15 minutes or so, burns mostly carbs, little fat)
4. Oxidative system (remainder, burns fat)

So it takes 20 - 30 minutes or so to fully utilize fat for energy. With HIIT, it looks more like this:

1. Phosphagen system (First minute or so, burns carbs)
2. Oxidative system during low intensity (burns little fat)
3. Oxidative system during high intensity cardio (burns fat)
4. Oxidative system during low intensity (burns little fat)
5. Oxidative system during high intensity (burns fat)
6...
7...
etc.

Of course, glycolysis still plays a role in HIIT, but it's minor relative to the role it plays during the first portion of long-endurance workouts.

So the final outcome should be the same amount of fat burned, but in less time (though ideally, for the same amount of work)
 
doubt i made any progress but i feel like ive slimmed and toned it up a bit since those pics i last showed you. what do you guys think? other people are always better at noticing differences than yourself cuz ur constantly lookin at ur own body. let me know!







btw in the 3rd image u can see one really stupid picture of me skiing with my girlfriend making a stupid pose. :p
 
apply HIIT to swimming?

Fil said:
This isn't necessarily true. The idea behind HIIT is that you stimulate the use of particular energy systems. When you do a regular long endurance workout, it often looks like this:

1. Phosphagen system (First minute or so, burns carbs)
2. Fast Glycolysis (first 10 - 15 minutes or so, burns carbs)
3. Slow Glycolysis / Oxidative system (next 10-15 minutes or so, burns mostly carbs, little fat)
4. Oxidative system (remainder, burns fat)

So it takes 20 - 30 minutes or so to fully utilize fat for energy. With HIIT, it looks more like this:

1. Phosphagen system (First minute or so, burns carbs)
2. Oxidative system during low intensity (burns little fat)
3. Oxidative system during high intensity cardio (burns fat)
4. Oxidative system during low intensity (burns little fat)
5. Oxidative system during high intensity (burns fat)
6...
7...
etc.

Of course, glycolysis still plays a role in HIIT, but it's minor relative to the role it plays during the first portion of long-endurance workouts.

So the final outcome should be the same amount of fat burned, but in less time (though ideally, for the same amount of work)
Click to expand...


New to the forum, I really like everything I've been reading so far. Glad to join in. I didn't hear about the HIIT method until I came across it on this forum.

I was hoping to find out if HIIT can be applied to swimming. Swim a slow lap, then sprint one etc.... If it can be applicable, I'm going to get the timing down for it. I can't really jog/sprint because of nerve damage in the leg.
 
Fil said:
This isn't necessarily true. The idea behind HIIT is that you stimulate the use of particular energy systems. When you do a regular long endurance workout, it often looks like this:

1. Phosphagen system (First minute or so, burns carbs)
2. Fast Glycolysis (first 10 - 15 minutes or so, burns carbs)
3. Slow Glycolysis / Oxidative system (next 10-15 minutes or so, burns mostly carbs, little fat)
4. Oxidative system (remainder, burns fat)

So it takes 20 - 30 minutes or so to fully utilize fat for energy. With HIIT, it looks more like this:

1. Phosphagen system (First minute or so, burns carbs)
2. Oxidative system during low intensity (burns little fat)
3. Oxidative system during high intensity cardio (burns fat)
4. Oxidative system during low intensity (burns little fat)
5. Oxidative system during high intensity (burns fat)
6...
7...
etc.

Of course, glycolysis still plays a role in HIIT, but it's minor relative to the role it plays during the first portion of long-endurance workouts.

So the final outcome should be the same amount of fat burned, but in less time (though ideally, for the same amount of work)
Click to expand...

ok...
what you've described sounds right. however, talking to some people who have been instructed by professional fitness coaches, this "oxidative system" is simply burning sugar in your blood - not burning fat. its the long, working out constantly at a moderate rate is what gets the fat burning off your system. for example, i could be as thin as a rail, yet eat tons of food when I was a swimmer in highschool. Why? because practices would be an hour 15 to a hour 45 minutes of cardio. trust me, HIIT is great for BULKING. it puts your body in an ANABOLIC state to gain muscle, not lose fat. long cardio sessions (35-45 minutes) is the way to go.

To shinra, you must be psycho. your stomach is flat, not FAT. second, you expect results in a week? give yourself a month from now. if you keep up the good work you've been doing, you'll see improvement. and you're going to be fine for Italy. Third, thats a picture of you and your girlfriend? so whats all this talk about getting italian girls? hahhaa spoken like a true playa - but seriously, don't worry so much and keep busting your ass. you're gonna be in great shape but it will take time. don't think about it so much and before you know it you'll have the brad pitt sixpack.
 
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