MN5's 2010 get ripped plan
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Righto time for a bit of self analysis over the course of my journey.....<br />
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Starting weight: 104kg or so over Xmas ( Whilst unlikely to feature on a doco where they have to remove walls to get me out of the house it was still a tiny bit more than I'd like ) <br />
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Current weight: very late 90's ( pretty happy with that for my height even though BMI says I'm about 10kg over )<br />
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Cons so far: No visible abs, occasional aches and pains ( sometimes I do a few weights when a day off might be better ), still haven't quite made my target weight.....<br />
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Pros so far: lighter, down a jeans size, guns are bigger yet waist narrower, stronger in most lifts than before ( deadlift and power clean in particular going well ) I fit my shirts a wee but better ( ie no visible skin when I put my arms behind me ) posture has improved ( so I've been told ), more energy to run round after MN5 jr.....<br />
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So all in all things going pretty well. Obviously with Wellington starting to resemble Scott base temperature wise the trick is to keep this up in the trying winter months and not do the whole "shit summer is coming....sun's out, gun's out" and get into a mad panic ( actually I don't think I've ever done this but the thought has been there ). The Garage is fucken freezing as you can all imagine so have to make sure I head out when I'm supposed to and not sit near the heater scoffing bad food and booze ( still allowing myself time for this every now and again though ) -
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[quote name='BartMan']that's all good MN, well done. I reckonm when you head out and workout when it is cold etc, it's better - especially when you think that other people will be sitting in fornt of the heater scoffing!!!<br />
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Getting cold here too, sucks!![/QUOTE]<br />
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You're damn right Bart, not about the weather cos I'm sure its still a lot warmer up your way than here but the other statement is pretty accurate. Walking a few paces to the gym certainly makes it easier as well ! -
Anyway, enough of the weather !!<br />
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Busted out some bicep curls and Push presses today. Push presses were almost a disaster as my first rep hit a beam on the ceiling and gave me a bit of a fright, so much that I nearly dropped the weights everywhere ! two choices a) do them in the garden and look like a farkin poser or <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/cool.png' class='bbc_emoticon' alt=';)' /> do them between the beams and be careful....I chose the latter. <br />
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Great burn in the shoulders at the end, gotta love that. -
[quote name='MN5']Anyway, enough of the weather !!<br />
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Busted out some bicep curls and Push presses today. Push presses were almost a disaster as my first rep hit a beam on the ceiling and gave me a bit of a fright, so much that I nearly dropped the weights everywhere ! two choices a) do them in the garden and look like a farkin poser or <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/cool.png' class='bbc_emoticon' alt=':)' /> do them between the beams and be careful....I chose the latter. <br />
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Great burn in the shoulders at the end, gotta love that.[/QUOTE]<br />
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Classic!! that would have made a good youtube vid bro!! I've also been fighting my inner sloth, mainly due to niggles and the shitty weather though. You always feel really satisfied keeping to a routine during winter and it makes for much better progress come summer. Don't worry mate, I'm sure your abs are hiding out till they get a bit of sunshine -
I reckon - every winter workout is worth two in the summer!! you're doing what the rest won't, so you're going to be bigger and better. At least that is what I tell myself as I am walking the streets at 6am in the morning, looking like Sir Edmond I have so many jackets on!!
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what has worked for me is raw veg and meat... every day i take a big box of easy to eat raw veges to work including<br />
- baby carrots<br />
- baby corn<br />
- mangetouts<br />
- beans<br />
- chopped pepper<br />
- baby tomatoes<br />
- celery stalks<br />
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every 3 hours, i'll eat a poached chicken breast and follow it up by a shitload of raw vegies. <br />
we also stopped eating carb rich foods with dinner too.
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we have no carbs with dinner - just meat and fresh veg. We also avoid corn and peas very starchy (read carby) veg. A quick stir fry, and then is either chicken or steak or fish. tonight though, PIZZA and beer. Monday starts the complete clean eating again, so we are eating and drinking all the things we have been dreaming about for the last 3 months...!!
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I went on a 2 month plan, Feb and March. Went from 110kg to 97kg.<br />
For breakfast I had 2 boiled eggs. Lunch I had tuna and rice. Dinner I had salad and chicken.<br />
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On weight training days, M,W,F, I had carbs for dinner. Roast chicken n taro, or pasta. I lost all that weight without doing any cardio exercises, which surprised me.<br />
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Ever since Easter, I've been eating like a slob. Takeaways for dinner every 2nd day. I've only put on 2kgs. I'm quite surprised, but man its too cold to eat salads <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt=':)' /> -
[quote name='Paekakboyz']Classic!! that would have made a good youtube vid bro!! I've also been fighting my inner sloth, mainly due to niggles and the shitty weather though. You always feel really satisfied keeping to a routine during winter and it makes for much better progress come summer. Don't worry mate, I'm sure your abs are hiding out till they get a bit of sunshine[/QUOTE]<br />
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Haha will keep the camera ready just in case but I don't think I'll be able to find a willing cameraperson ! <br />
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Even as a skinny bugger at school ( I hit my current height around 6th form but didn't even crack 75kg til after school ) the abs were barely ( if at all ) there to be honest and occasional visits to the school gym confirmed I was weak as shit as well ( 1 shaky rep of 60kg on the benchpress ON A MACHINE confirmed this !! ). I could give them a real go and completely forgo the weekend drinks I often partake in but as I'm on a budget and have a young family the hardout bodybuilding diet doesn't really suit me at the moment. In saying all that I cut out carbs when possible.<br />
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Also if I got lean enough for the abs to be visible I feel I'd lose too much in the chest, arms and shoulders which doesn't really appeal ! -
Spent the weekend prepping and painting the inside of my house. For a change it certainly wears you out. I was doing a bit of ceiling work and holding brushes and paint above your head for ages certainly wears you out despite me being a finely tuned athlete with enormous UBS ( haha ) <br />
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Definitely good for something different, nothing beats a bit of manual work especially if it is harder than you thought it would be. -
Nothing particularly new to report....stalled and in a couple of cases regressed on all lifts and took a couple of weeks off weights ( actually whilst out in the country I did chuck some rocks around for no particular reason ) anyway, started again and hey presto, a PB in the Power cleans. Cool ! others staying as good as they ever were which is good. Obviously a rest is good for the joints every now and again. <br />
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Still no abs though. Curse you Mr Macs and Mr Monteiths. ( and the occasional Colonel and scary clown from Maccas....) -
funny how it works aye! you 'rest' for a while and then crack back into it near or better than your PB's. What are you doing for Abs bro? I'm having success with knee lifts for lower abs, cable twists for lat abs, then a variation on a normal crunch for upper abs. Have def noticed way more strength and a tad more definition... like you I'm also cursed by the see food and eat/drink it syndrome!! Only the cable twists involve any weights, rest are just body weight excercises.<br />
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Cardio seems to be the key factor in coaxing that 6 pack out into the open!! esp as us fullas tend to hold our spare weight on the hips and puku. -
[quote name='Paekakboyz']funny how it works aye! you 'rest' for a while and then crack back into it near or better than your PB's. What are you doing for Abs bro? I'm having success with knee lifts for lower abs, cable twists for lat abs, then a variation on a normal crunch for upper abs. Have def noticed way more strength and a tad more definition... like you I'm also cursed by the see food and eat/drink it syndrome!! Only the cable twists involve any weights, rest are just body weight excercises.<br />
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Cardio seems to be the key factor in coaxing that 6 pack out into the open!! esp as us fullas tend to hold our spare weight on the hips and puku.[/QUOTE]<br />
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Bugger all to be honest dude mainly through laziness and hearing the old cliche that "great abs are made in the kitchen, not the gym!" <br />
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Best abs I've ever seen ( please excuse how blatantly gay this is about to sound ) belong to a mountain runner mate of mine who does next to nothing in terms of resistance training but runs over 100km most weeks and is a bit younger than me. <br />
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Whilst metabolism, age, different training etc will prevent me from ever really getting close to him I'd like to think there are a few things out there to do to make em a bit better. Obviously cleans and deadlifts help in terms of strength but we won't be grating any cheese on them anytime soon ! -
You do an awful amount of twisting with your torso when running and I'm sure mountain running is even more demanding. Your mate will probably have low body fat (so you can actually see the abs) and good strength from all his running. Core strength makes a huge difference in running performance.<br />
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If Bartman chimes in I'm sure he'll set the record straight but my understanding is that you can do all the ab workouts you want but if you are still porky from your eating plan etc then they will remain hidden. I mean our AB front row will have mean core strength (apparently Hayman had immense core strength) but you don't see any of them with a 6 pack.<br />
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So reducing kai intake and/or increasing cardio is probably the only way to go (stink aw!).
