MN5's 2010 get ripped plan
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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!). -
Keep up that gret work Paekak and MN5<br />
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For many of us its all about burning fat to get a peak of the abba dabbas. I'm a believer that the biggest factor to fat loss is Kai intake (what and how much). Combine that with the right sort of training and you will see them. I've been amazed at what I've seen over the last year or so. I'm not anywhere near Bart, but feel great from how I eat and exercise. <br />
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Based on what I've seen work for me is that the big fat burning exercises that combine upper body/lower body coupled with some "ab exercises" can melt some that spare tyre away or pop that balloon.... Love stability rollouts or stability ball jacknifes or plank with the stability ball, mountain climbers or maybe chuck in some floor wipers. The only time I ever do situps is to get the heart rate going to warmup in a mini warmup circuit I do to get the blood flowing. <br />
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As for running, I do high intensity intervals for 15-20minutes and also sprints in mini circuits. I don't want to run for that long and don't really feel the need to in order to keep the fat off. -
You're reading it here first boys but as the wife is doing some weight watchers points thing I said I'd be virtually giving up booze as well ! ( lucky I said this after the piss I consumed at and after the game on saturday, a binge drinking effort to rival anything I ever did in my 20's ! ) <br />
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crikey.....but if she can virtually give up her treats then so can I ( I hope ) <br />
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I feel I'm training like a bit of a beast at the moment but I'd really like to look the part a bit more ( ie be a bit leaner if not necessarily lighter )<br />
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Its gonna be a fucken tough slog but hopefully worth it and the few beers I allow myself to have during this period will taste like amber gold I'm hoping..... -
you won't miss them brother - and when you do drink, you'll enjoy more, but drink less when you do have a session. Last year after the national BB champs, we had a bit of a do, and I put 24 beers on ice. Next day, there were 16 still floating in the chilly bin. SO that was 8 beers over 8 hours, and the first four in the first hour. I think though, I was more interestesd in eating!!
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A nice lunchtime session on the skipping rope outside whilst dodging raindrops cleared a few cobwebs. I also discovered a new training partner, my two year old boy who kept shouting "again, again" when I finished jumping. Little bugger is a great motivator !
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[quote name='BartMan']spot on - it's the fat covering the abs that you have to get rid of, and there is not such thing as spot reducing me old china. It is all about eating for abs - we all have them, and most of us have them covered!![/QUOTE]Although if you've exercised your abs so they're bigger, there's more chance of them showing through! <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
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Bit of a disappointing workout this morning, today was push press day and due to me completing it fairly easily last week I added 2.5kg to the weights, sheesh, barely completed the first set and crapped out on the others ( locking out in particular was pretty lousy ) much of this I put down to lots of skipping rope in the garden yesterday ( bloody sore calves this morning ) cos I honesly thought I'd do ok. Not as much spring to get me started perhaps ? I'll keep the weights the same for next week and hope for a better result. Do any "experts" out there think this may be the case as to why things didn't go as planned ? <br />
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On the plus side I did some super bicep curling ! also yesterdays skipping was pretty decent despite flicking a little stone into my boys head ( he toughed it out and didn't cry....much ) -
[quote name='MN5']Bit of a disappointing workout this morning, today was push press day and due to me completing it fairly easily last week I added 2.5kg to the weights, sheesh, barely completed the first set and crapped out on the others ( locking out in particular was pretty lousy ) much of this I put down to lots of skipping rope in the garden yesterday ( bloody sore calves this morning ) cos I honesly thought I'd do ok. Not as much spring to get me started perhaps ? I'll keep the weights the same for next week and hope for a better result. Do any "experts" out there think this may be the case as to why things didn't go as planned ? <br />
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On the plus side I did some super bicep curling ! also yesterdays skipping was pretty decent despite flicking a little stone into my boys head ( he toughed it out and didn't cry....much )[/QUOTE]<br />
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I really enjoy skipping rope MN5. It is one of the best cardio exercises available. Yes, calves will be tender if you haven't done it much before. But they'll toughen up quick. I use a timer called a "Gym Boss" (Google it) which allows me to go for 1 minute rounds. -
[quote name='davidav']I really enjoy skipping rope MN5. It is one of the best cardio exercises available. Yes, calves will be tender if you haven't done it much before. But they'll toughen up quick. I use a timer called a "Gym Boss" (Google it) which allows me to go for 1 minute rounds.[/QUOTE]<br />
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Very much, my problem is that it's something I do every now and again as opposed to regularly which explains the soreness ! <br />
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Starting to bust out a few fancy ( by my standards ) moves whilst doing it as well. Gotta be good for the lungs. -
Busted out a few weighted chins ( palms towards me ) yesterday ( as opposed to the curls I have been usually doing ) and my word the "abs" ( if they can be called that ) are sore ! triceps a bit achy too, biceps feel fine. Obviously the movement is a bit different than curling and as a result it's hitting a few different muscles. Will keep them up I think ! <br />
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In keeping with kiwi ingenuity I got a cord, put the weights on it and tied it round my belt. Worked fine ! -
So it was pissing down in the capital the other night and the light bulb in the garage went out so any safety conscious trainer knows that lifting in the dark isn't wise ! Therefore instead of benching I decided to do some humble push ups in the lounge for the first time in yonks. 2 sets of 40 then a few "clap" ones after a ( long ) rest to finish off. Holy shit, the chest hasn't been this sore in ages ! Two days later and I'm still flinching ! Definitely gonna work these into the routine methinks ! First couple of sets weren't a problem but the last one sure was.....
