Bigger/cut arms?

your bf% is in the single digits? how do you not have a sixpack then? I suggest you do high weight, low reps crunches then? I bet then you can get serious abs to pop out.

velocity diet is really extreme. you can do just as well with another kind of healthy diet.

I'm sure by the time you hit Italy, you will have the definition you're looking for. now what you need to do is stop worrying, work hard, eat right and have a good time!
 
i love you wolvie lol. its BARELY in the single digits. im talking 9.999999% might as well say 10%. my diet consists of egg whites, oatmeal, tuna, veggies, fruits, lean steak, chicken, the occasional fish, and vitamin water. :p velocity is just way to drastic of a change for me, despite how dedicated i want to be to my body.
 
well just a small update if anyone cares...

been going strong, havent done cardio in about 2 weeks. however ive been playing basketball every day so i guess that counts. ive dropped another 5lb's but apparently none in the muscle department so thats good. im 170 now, turns out im actually 5'9 not 5'10 lol. ummm...chest and arms are looking bigger and more cut. i can do the chest pumping thingy that makes ur boobs bounce now lol. and my triceps are somewhat visible when flexed! biceps are starting to get bigger, still covered under a little fat so they dont have that really tight look yet. and the most important part my abs. when standing normally u can clearly see my two top abs. i have an 8 pack so not the 2 from a normal six pack, its the two packs above those that you can see clearly. when i flex my stomach i can feel my entire 8 pack all nice and cut up and kinda see it as well. however just standing normally when i run my hand up and down it feels like theres nothing there at all. i guess that just takes time? ill post pics after a few more weeks.
 
hehe thanks. i probably just dont really FEEL like im making progress. i get down on myself alot as u all know. not to mention im in school and just had 5...yes FIVE slices of pizza, an ice cream bar, and 2 bagels with butter lmao. it was a senior celebration day because we're graduating next week. while i know there wont be differences because of that in terms of actual look, i know it probably set me back a few days. cant wait to put up pics. im shooting for pic updates on the 20th. ;)
 
lets just review my eating plans again real quick...

on a regular day...

1. bowl of oatmeal or 5 egg whites
2. natural pb sandwhich on whole wheat
3. apple with a can of tuna
4. turkey sandwhich on whole wheat
5. grilled chicken/lean cut steak/salmon w/arugula salad

besides just reviewing it i have some questions.

1. why oatmeal in the morning? its not as big a source of protein as egg whites are (although i prefer the taste of oatmeal so much over the egg whites). and if i were to have oatmeal every morning instead of the egg whites would that still work for me?

2. due to school im only getting about 6 hours of sleep a night, is this possibly hindering my progress?

3. am i eating enough/too many calories? according to some calculators and formulas i should be eating around the 1300-1500 calorie range.

4. dont u guys love my abundence of never ending questions?:)
 
Shinra said:
1. why oatmeal in the morning? its not as big a source of protein as egg whites are (although i prefer the taste of oatmeal so much over the egg whites). and if i were to have oatmeal every morning instead of the egg whites would that still work for me?

2. due to school im only getting about 6 hours of sleep a night, is this possibly hindering my progress?

3. am i eating enough/too many calories? according to some calculators and formulas i should be eating around the 1300-1500 calorie range.

4. dont u guys love my abundence of never ending questions?:)
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1. oatmeal is one of the best sources of carbs EVER. You need carbs in the morning for proper brain function throughout the day and whatnot. No, it's not a source of protein - that's what the egg whites are for. Do not omit either from your breakfast.

2. 6 hours is not that much sleep. If you feel the least bit tired during the day, you need more. Yes, lack of sleep will hinder your progress.

3. Are you female? I don't know if you ever specified, but I've been assuming you're male. 1300-1500 is far too low for a male, and too low for a female unless you're under 5'4" tall. It looks like you ARE eating in the 1300-1500 calorie range (unless you're eating the salmon everyday).

Meal #3 - an apple and a can of tuna isn't a meal - you need something more. Between what meals do you lift?
Also, 4 slices of bread is too much for your goals. It's too processed - there are far better choices for carbs that are just as easy to take to school with you.
 
yes im male. and i lift/run between the turkey and the apple/tuna meal. perhaps having the turkey without the bread would be better?
 
Shinra said:
1. bowl of oatmeal or 5 egg whites
2. natural pb sandwhich on whole wheat
3. apple with a can of tuna
4. turkey sandwhich on whole wheat
5. grilled chicken/lean cut steak/salmon w/arugula salad
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so you lift between meals 3&4?

If you can, I would highly suggest purchasing a whey protein powder for meal 4 - post-work-out (pwo) - it is fast-absorbing which is super-beneficial for pwo. Also, pwo you need carbs - 2 slices of bread isn't the best. Potatoes (white or sweet), rice (white or brown), cream of wheat or rice cereal are best for pwo. And for meal 5 - post pwo - you also need carbs - oatmeal, brown rice, sweet potatoes, etc. Salad has virtually 0 carbs - not gonna cut it.

And try having a 6th meal before bed (protein + fats)
 
okay so heres what im thinkin ill do. ill alternate each day between oatmeal and egg whites for breakfast. ill cut the 4 slices of bread down to 2. ill stomach some cottage cheese before going to bed...as much as i think it tastes like absolute garbage. ill also try having oatmeal after my workouts instead of tuna. ill have tuna during lunch or something. perhaps pre-work out?
 
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I hate cottage cheese too - but I LOVE it prepared this way:
per 1/2 cup cottage cheese add 3 packets of Splenda (~1.5t) and A LOT of cinnamon
 
cinnamon is ok to have? cool. thanks spock ill try that tonite!

oh and two REALLY stupid questions but theyve been bugging me..

1. i take a shower after i workout. is that ok? someone told me the warm water relaxes my muscles and they dont rebuild bigger.

2. does it matter how i sleep? like on my stomach/side/back?
 
many thanks

Shinra said:
btw wolverine ur getting huge..nice avatar.
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thanks shinra. that picture is actually from early/mid march. hopefully i'm more cut and bigger since then! keep up your hard work.
 
Shinra said:
oh and two REALLY stupid questions but theyve been bugging me..

1. i take a shower after i workout. is that ok? someone told me the warm water relaxes my muscles and they dont rebuild bigger.

2. does it matter how i sleep? like on my stomach/side/back?
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1. I don't know
2. I don't think so?
 
Shinra said:
1. i take a shower after i workout. is that ok? someone told me the warm water relaxes my muscles and they dont rebuild bigger.

2. does it matter how i sleep? like on my stomach/side/back?
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1. Please do.
2. On your back is better for your spine.
 
wow that sucks. so what im understanding from that is...just by going to sleep without eating something like cottage cheese u can lose more muscle than u even had before ur last workout. is that right? damn that sucks lol.
 
Shinra said:
wow that sucks. so what im understanding from that is...just by going to sleep without eating something like cottage cheese u can lose more muscle than u even had before ur last workout. is that right? damn that sucks lol.
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yeah i wouldn't say that exactly. just don't go to be SUPER hungry. trust me, if you work out hard, the muscle isn't just going to disappear over night cause you didnt have cottage cheese.
 
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