Shredding that last layer of it?

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Shredding that last layer of it?
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Shredding that last layer of it? - Apr. 27 2008 17:01:41

WazMeister24

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Joined: Apr. 27 2008
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Hi

I been body building since I was about 18. Now 25 this year.
I don't take it too serious and never been 100% in gym, but I do stick to it and have gone frmo being the skinniest ratty body to the skinnest toned nice muscular body.

Problem I have, though I'm quiet toned I really have to tense to see my abs, I would like to see them at least slightly without having to tense hard.
No matter what I do it feels I have this mega thin layer of fat or tissue or what ever u call it over my abs/mid rife.

I can never seem to get rid of it how I eat or work out...

One point I was extremely toned and looking awesome, I was running every night for miles, working out 5 times a week and eating to the best I could. Which still resuklted in a great body for myself but still no abs unless I tensed real hard..... Its quiet annoying.

Below is my workout and average diet per day-

Monday- Chest+ Bi's+ 10 mins cardio

Tuesday - Back+Traps + 10 mins cario/Abs

Wednesday - Shoulers and tris

Thursday - Legs + abs

Friday Rest

Sat/Sun- Rest

Monday- repeat.. mix it up abit if I feel with workouts.

Food-

Mourning- Oats with 2 egg whites and 1 whole egg 8am

10am- Protein shake with apple

12am - Chicken breast with salad or turkey mince (frozen)

2pm - whole can of tuna

3:30pm - Protein shake

4pm- Workout

6pm- Cootage cheese low fat

7-8 pm - Dinner, consist of meat and veg or meat and salad.

maybe Im having too many rest days, not working on abs hard enough or cario.. but before i was well intense and never got results I wanted....

Any suggestions on food wise? or something.

I was taking some Dynamite fat loss pills contined some ephugin (who ever it spelt) which lead to me getting really paranoid and emothional, so stoped.

Currently taking CESS creatine atm

Any help or adviec be fantastic.

Thanks in advance

Rgds

Waz

Post #: 1

RE: Shredding that last layer of it? - Apr. 27 2008 17:38:57

anabolicjay

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From: Norf London innit
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diet isnt good mate...
where are carbs?
where are the fruit and veg?
where is the omega 3?

how much do you weigh and how tall are you?

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RE: Shredding that last layer of it? - Apr. 27 2008 17:41:51

WazMeister24

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I eat veg in evning, it be like chicken breasts with nearly whole plate of green beans + peas + some corn with gravy.

Carbs, I get from well I thought too much carbs was bad for getting toned and abs so kinda gut em down.

Maybe I ashould whack some whole meal rice in my diet?

Fruit I eat a apple a day, did eat apple and bannans but got told to stay off bannanas.

Omega 3?

I take vitamines and green tea tabelets.

Thought my diet was good for ripping and keep muscle.

how Im so wrong :(

Any help help?

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RE: Shredding that last layer of it? - Apr. 27 2008 17:45:17

anabolicjay

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From: Norf London innit
Status: online

how much do you weigh and how tall are you?

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RE: Shredding that last layer of it? - Apr. 27 2008 17:50:19

WazMeister24

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I weight 10.5 stone.

About 5'8 tall

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RE: Shredding that last layer of it? - Apr. 27 2008 18:46:45

theiopener

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post a pic, doesnt sound like theres much to ya fella

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RE: Shredding that last layer of it? - Apr. 27 2008 18:57:03

WazMeister24

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There is not a great deal to me.

I'm not massive or anything or classed as a proper bulked up person.

My metabolsim is so fast its hard for me to put loads muscle mass on, and to be honest i9ve never wanted to be big.

I'm quiet toned and got a real good pyschic, good form I'd say........ People always think Im on roids but im 100% natrual. But im, nothing great tbh.

Just wanna get rid of this layer of crap and see my abs real good and hopefully put a bit more muscle on.

Any advice?

I try get some pics when I can

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RE: Shredding that last layer of it? - Apr. 27 2008 18:58:55

theiopener

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you may find it hard to lose the fat if you dont much muscle to raise your metabolic rate

thats me at 6ft 16% BF and 13 stone 7 in the avatar, im natural as well and i dont look like anything special and im getting down to 10% by July

if you have a fast metabolism then the fat should be melting off of you not staying there.

quote:

Just wanna get rid of this layer of crap and see my abs real good and hopefully put a bit more muscle on.

no point in doing that TBH as theyll only disappear again when you decide to add some muscle

< Message edited by theiopener -- Apr. 27 2008 18:59:24 >

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RE: Shredding that last layer of it? - Apr. 27 2008 19:27:55

WazMeister24

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So what would be the key advice for me

I wanna stay ripped and toned yet have more muscle mass.

I always thoguht keep fat low, carbs not too high and a good high proteibn source.

Your avatar looks good.

do u think i should do more cardio than 10 mins?

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RE: Shredding that last layer of it? - Apr. 27 2008 19:49:41

FrankenJim

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I think what TIO is saying is Bulk then cut if you want the Muscle and tone? I may be wrong though...

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RE: Shredding that last layer of it? - Apr. 27 2008 19:52:31

theiopener

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quote:

I wanna stay ripped and toned yet have more muscle mass.

aint gonna happen mate.

you will blur and perhaps carry th esame amount of BF i have in my avatar but it is impossible to stay ripped and gain tissue. You can do it but progress is painfully slow. You wont get fat by going on a bulk as gains will be around 2-3lbs a month which isnt that much fat added so all you need to do is run a short cut afterwards

It also means you have a higher metabolic rate and can eat more to cut.

my advice is to add some lean tissue over the next 9-12 months then cut down, itll change you life in many positive ways.

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RE: Shredding that last layer of it? - Apr. 27 2008 20:21:11

WazMeister24

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Ok so to add some more bulk.. was gonna plan on staying ripped for summer for surf/beach visits.

But if I was to bulk up, what would u suggest I should be doing... cange my diet obivsouly..... But exactly to what?

Then when i cut, i suppose keepiong same diet but just cut portions down and more cardio?

Should i continue my cardio?

P.S why will bulking up make my life more positive?

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RE: Shredding that last layer of it? - Apr. 27 2008 20:23:43

theiopener

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quote:

ORIGINAL: WazMeister24
Ok so to add some more bulk.. was gonna plan on staying ripped for summer for surf/beach visits.

But if I was to bulk up, what would u suggest I should be doing... cange my diet obivsouly..... But exactly to what?

Then when i cut, i suppose keepiong same diet but just cut portions down and more cardio? yes

Should i continue my cardio? yes

P.S why will bulking up make my life more positive?

you cant stay ripped and add mass, it doesnt work mate.

change diet, still do cardio and lift weights with a structured training plan

my advice, read the newbie article in the sig for some great info that may help you out

as for positive changes, more muscle means youll look better, higher metabolic rate so you can stay leaner with more ease as well

< Message edited by theiopener -- Apr. 27 2008 20:24:18 >

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RE: Shredding that last layer of it? - Apr. 27 2008 20:30:58

WazMeister24

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I read that newbie guide, some good info!

Well my workouts I feel at ok at the moment, I think my main strat is to change my diet.

Any suggestuions I should make to my current one or are we talkinga bout chucking my current diet out he window and eating totally diffrent stuff?

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RE: Shredding that last layer of it? - Apr. 27 2008 20:32:45

theiopener

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post up your current diet and training regime and lets see if we can improve it anyway

your choice as to what you wanna do mate, i could make suggestions for you to try and cut but it wont be easy, do what makes you happy in the end im only here to advise

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RE: Shredding that last layer of it? - Apr. 27 2008 20:45:18

WazMeister24

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Tototally apprechiate your guidence and advice, sorry if I come across that I don't.

Totally greatful for your time and help.
This is my setup

Monday- Chest and Biceps. Chest wise concentrating on upper chest past 2 weeks.
3xincline bench press
3xincline dumbells
3xincline flys
3xdumbell curls seated
3xrope bi pullups.
3x preachers

Tuesday- Back and Traps
3x pull downs
3xdumbell pull ups
3xpull ups
dumbbell shrugs, till cant do anymore.

Wednesday - legs

thursdays-
shoulders and triceps
3x dumbell shoulder pushups
3x shoulder flies
3xshoulder raises on the chains

Cardio and abs each work out either one.
Dont know exact names of some above but hopefull you know what i do.. lol

diet-

8am- 3 eggs, 2 egg whites with 1 whole egg. Big bowl Oats

10am- protein Shake with skimmed milk and 1 apple

12am- Either frozen turkey mince or chicken breast

2pm- Chcken breast or turkey micne depending which I had above

3:30pm- Protein shake

4pm- Workout

6pm- Get home, low fat cottage cheese

8pm- Dinner which be some form of meat may it be turkey breast, chicken breast, pork chops etc with plate full of veg like green beans, peas or corn. Or salad if no veg.

before bed- Protein shake.

Thats my daily diet. Weekends i sometimes slack on protein shakes.

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RE: Shredding that last layer of it? - Apr. 28 2008 19:18:09

WazMeister24

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oh, Also only fish I like is Tuna and this Healthuy Living bread crum cod.

Is that ok for my good fats or should i take an omega 3 tablet or something and how often?

Thanks

P.S why do we need good fats?

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RE: Shredding that last layer of it? - Apr. 28 2008 19:43:03

theiopener

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your routine is incomplete, get it checked in the routine forum just in case as you dont list sets or what you do for legs either

8am 50g oats in water with sweetener, small piece of fruit 1 whole egg 4 egg whites
meal 2 120g chicken breast (raw weight) salad
meal 3 1 tin of oily fish small salad or fibrous veggies
meal 4 50g basmati rice 1 tin of tuna mixed with mayo and other spices
train
PWO 30g whey in water
get home meal 75g wholemeal pasta 150g turkey/chicken
prebed 200g low fat cottage cheese

Steady state cardio to be done before breakfast for 45 mins 3x a week to start off with and increase it to 5 days or more if loss slows. Go by the mirror and not the scales

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RE: Shredding that last layer of it? - Apr. 28 2008 19:54:28

WazMeister24

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Thanks, That is a bulk diet for me to gain more mass/muscle I presume??

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RE: Shredding that last layer of it? - Apr. 28 2008 19:55:58

theiopener

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no thats a cutting diet