YB
BannerBanner

Genon's AB Quest Journal!!! (Pics)

Author
Genon
Universe Member
  • Total Posts : 310
  • Reward points: 5793
  • Joined: 2003/04/05 18:48:57
  • Location: Vegas Nevada
  • Status: offline
2003/07/08 06:52:26 (permalink)

Genon's AB Quest Journal!!! (Pics)

Start date is Monday July 7th.


Ok, my goal is to get some damn abs. I have fairly strong abs cause I can feel em... They are just buried beneath some fat. My goal is pretty much as much physical activity as possible and I am on ECA. I take 2 tablets when I wake up (8ish) and 2 at around noon. In the morning I'm going to try to do cardio for 30 minutes and 20 of those minutes my MHR will be atleast 70%. I am only 16 so I kind of have to eat what I'm givin for dinner... But during the day I eat low carbs and barely any fat as much as possible (My ammount of protein gets sorta reduced by this though). Ok, here is some info:

Age: 16
Height: 5'10
Weight: 160.4 lbs.
Estimated body fat %: 14.5%
Supplements: Xtra Lean (ECA)


Pictures (kinda embarassing):


http://newflew006677.tripod.com/



Ok, I'll update once a week... Here we go! Any tips or comments would be appreciated.



#1

10 Replies Related Threads

    MyProtein The Myprotein range not only includes the finest quality bodybuilding staples such as: Whey Protein and Creatine Monohydrate, but are also spearheading the sports nutrition market with innovative products.
    red sirus
    Universe Member
    • Total Posts : 376
    • Reward points: 8517
    • Joined: 2002/09/09 20:41:08
    • Location:
    • Status: offline
    RE: Genon's AB Quest Journal!!! (Pics) 2003/07/08 20:22:18 (permalink)
    Hello mate,i'm afraid if u want abs you are going to have to do it the hard way through diet and cardio.


    I'm sure you can handle the cardio side of things although the diet is going to pose a bit of a problem due to your daily plans.

    I wouldnt reduce fats too much,just makesure u eat good fats from such things as natural peanut butter,olive oil,flaxseed oil etc.


    To up your protein intake i suggest u supplement it with protein (powder)shakes if u are not already doing so,aim for 1g protein to 1 lb of muscle/day.

    Dont restrict carbs too much either,aim for slow releasing carbs such as wholemeal bread,pasta etc - stay away from white bread.

    good luck mate
    #2
    Genon
    Universe Member
    • Total Posts : 310
    • Reward points: 5793
    • Joined: 2003/04/05 18:48:57
    • Location: Vegas Nevada
    • Status: offline
    RE: Genon's AB Quest Journal!!! (Pics) 2003/07/09 06:38:57 (permalink)
    Think so? Hmmm...

    I already have ab's cuz I have been workin em for so fukin long and I can feel em... I can even see em comming thru but really only i can cuz u have to actually kinda look...

    If I'm just aiming for loosing body fat %, wont my idea work? Once my body fat is alot lower... Then I intend on working them up. I was gonna loose all this extra body fat first tho, bad idea?
    #3
    Genon
    Universe Member
    • Total Posts : 310
    • Reward points: 5793
    • Joined: 2003/04/05 18:48:57
    • Location: Vegas Nevada
    • Status: offline
    RE: Genon's AB Quest Journal!!! (Pics) 2003/07/09 06:46:26 (permalink)
    Ok, well I'll list what I ate today and my exercise and you tell me if it's acceptable.

    8am- 2 ECA tablets followed by 40mins cardio (25mins 70%+ MHR)

    10am- cup of fat free blueberry yogurt and a peach

    1pm- 8 piece california rolls + small iced tea

    7pm- salmon skillet, cup of rice,4 pieces steamed brocoli, 15 mushrooms in some sort of oil sauce, 4 prawns

    plus all day i consumed prolly like 1 litre of pink lemonade heh... plus i had a glass of coke.

    i figured that was fairly balanced... i try to eat barely any fat during my breakfast and lunch time meals because my dinner meal i dont really get to choose what i eat but it usually has a fair ammount of carbs/fats/proteins. Think that is descent?
    #4
    Burton
    Senior Member
    • Total Posts : 106
    • Reward points: 11251
    • Joined: 2002/03/10 23:24:40
    • Location: South London
    • Status: offline
    RE: Genon's AB Quest Journal!!! (Pics) 2003/07/09 07:45:21 (permalink)
    hmm, where to start...

    main points:
    Firstly- nowhere near enough calories
    Secondly- nowhere near enough protein
    Thirdly- You aren't having a decent breakfast

    The key to loosing bodyfat is your metabolism. The reason you're taking the ECA is to raise your heart rate and by eating decent carbs in the morning (oats\weetabix\shreaded wheat\etc) your metabolism is getting a 'kick start'. You want to aim to eat the majority of your carbs by mid afternoon and try not to eat too many in the evenings.

    Lots of small meals every few hrs. Rather than eating 3 meals a day, go for 6-7 snack meals a day, this keeps ur hunger down which will reduce the likihood of you bingeing on something and if you're eating the right kind of snacks should give you regular protein.

    Good advice from Sirius above. Proteins from tuna, chicken, lean beef, egg whites, cottage cheese etc. Carbs from wholemeal bread, pasta, rice, potatos, fat will take care of itself.

    I've found keeping a log of my diet and everything I eat has helped my immeasurably, it also enables you to pinpoint where's you're going wrong.

    Example:

    Notice how much protein I'm eating and how I've reduced carbs after 13.45.

    Hope this helps.
    #5
    tbowman
    Pro-Member
    • Total Posts : 3726
    • Reward points: 6100
    • Joined: 2002/04/11 20:28:16
    • Location: North Carolina USA
    • Status: offline
    RE: Genon's AB Quest Journal!!! (Pics) 2003/07/09 19:30:02 (permalink)
    Pastas, most breads, sugary cereals, sweets and
    sodas are a few things you should really try to avoid.
    Eat lean meats, veggies (raw if possible), lowfat milk
    and fruits in moderation 4-5 times daily and you should get
    along fairly well. Also TONS of water, cardio and weight training.
    Simple .........LMFAO!!!!
    #6
    Burton
    Senior Member
    • Total Posts : 106
    • Reward points: 11251
    • Joined: 2002/03/10 23:24:40
    • Location: South London
    • Status: offline
    RE: Genon's AB Quest Journal!!! (Pics) 2003/07/10 10:53:16 (permalink)
    He still needs carbs tho and pasta\rice etc will keep his hunger at bay, as long as he doesn't go overboard and filters them out as the day progresses.
    #7
    Genon
    Universe Member
    • Total Posts : 310
    • Reward points: 5793
    • Joined: 2003/04/05 18:48:57
    • Location: Vegas Nevada
    • Status: offline
    RE: Genon's AB Quest Journal!!! (Pics) 2003/07/14 07:25:54 (permalink)
    Update- Sunday July 13th.


    Age: 16
    Height: 5'10
    Weight: 159 lbs.
    Waist: 31' (Before I was 32')
    Estimated body fat %: 10.8% (Before it was 12.7%, I got it wrong b4)
    Supplements: Xtra Lean (ECA)



    Ok so it looks like I've made some progress. Which is good! The last week I have done cardio every morning except 2 mornings and I intend to do it again 2morrow morning and to continue. Next week I will show some pictures. Lets see the difference in another week =] I'm hope I drop to 9%.
    #8
    Burton
    Senior Member
    • Total Posts : 106
    • Reward points: 11251
    • Joined: 2002/03/10 23:24:40
    • Location: South London
    • Status: offline
    RE: Genon's AB Quest Journal!!! (Pics) 2003/07/14 09:24:20 (permalink)
    How are the abs looking?
    If can't see your abs with 10.8% bodyfat then you probably need to work on ur abs rountine more during ur next bulking cycle.
    #9
    Genon
    Universe Member
    • Total Posts : 310
    • Reward points: 5793
    • Joined: 2003/04/05 18:48:57
    • Location: Vegas Nevada
    • Status: offline
    RE: Genon's AB Quest Journal!!! (Pics) 2003/07/15 03:06:23 (permalink)
    Ya I can see em but not well enuf yet. Once I hit 8% I'll prolly stop cutting and start bulking.
    #10
    Genon
    Universe Member
    • Total Posts : 310
    • Reward points: 5793
    • Joined: 2003/04/05 18:48:57
    • Location: Vegas Nevada
    • Status: offline
    RE: Genon's AB Quest Journal!!! (Pics) 2003/07/15 03:08:30 (permalink)
    I get back from vacation next monday. I'll post some pics by then.
    #11
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5