good bad improviment - Page 2

yazf909 · 09-19-2006, 02:23 AM

i get i need fats, tuna? omega fats?, my protien shake has fat? almonds fat? how much fats do i need minimum?

grammo13 · 09-19-2006, 03:11 AM

Quote:

Originally Posted by yazf909

i get i need fats, tuna? omega fats?, my protien shake has fat? almonds fat? how much fats do i need minimum?

my opinion, at least 20% of your total calories should come from fats

navarone · 09-20-2006, 12:21 AM

Quote:

Originally Posted by grammo13

you need fats, you go low fat...you go nowhere lol

haha true to a T. Its like trying to get big by only working out and never eating.. just a waste of time.

yazf909 · 09-20-2006, 01:11 AM

right now im focused on cutting as much body fat as possible, not get bigger just get more cut

grammo13 · 09-20-2006, 12:40 PM

Quote:

Originally Posted by yazf909

right now im focused on cutting as much body fat as possible, not get bigger just get more cut

we know, you need to get out of your mind that fats make you fat." Of course if they are coming from fried food, they will....but if you are gettin fats from fish, fish oil, nuts, olive oil, etc...and keep it to a moderate intake, it will assist in the fat burning process.

**DJSTARER** · 09-20-2006, 03:24 PM

Quote:

Originally Posted by grammo13

we know, you need to get out of your mind that fats make you fat." Of course if they are coming from fried food, they will....but if you are gettin fats from fish, fish oil, nuts, olive oil, etc...and keep it to a moderate intake, it will assist in the fat burning process.

bumpers.

many will argue that the leanest gains come from a diet SUPER rich in fat due to their ability to control insulin levels and moderate carb digestion rates.

grammo13 · 09-20-2006, 09:04 PM

Quote:

Originally Posted by DJSTARER

bumpers.

many will argue that the leanest gains come from a diet SUPER rich in fat due to their ability to control insulin levels and moderate carb digestion rates.

Second that, myself as an example.

My diet consist of 30-40% fat, and ive never been leaner in my life...while still making decent size gains

**DJSTARER** · 09-21-2006, 03:00 AM

wow, 40% is a lot... leave like what? 30% for carbs?

on my off days my diet is 30-35% fat, but on lifting days it's more like 25.

grammo13 · 09-21-2006, 03:37 AM

Quote:

Originally Posted by DJSTARER

wow, 40% is a lot... leave like what? 30% for carbs?

on my off days my diet is 30-35% fat, but on lifting days it's more like 25.

Right now im working with 50% pro, 20% carbs, 30% fat and my bf% is melting like butter

It comes out to something like
350 grams protein
150 grams carb
85 grams fat

When its time to add mass once I get to around 7% bf I will slowly add in more carbs

yazf909 · 09-21-2006, 09:04 PM

Quote:

Originally Posted by grammo13

Right now im working with 50% pro, 20% carbs, 30% fat and my bf% is melting like butter

It comes out to something like
350 grams protein
150 grams carb
85 grams fat

When its time to add mass once I get to around 7% bf I will slowly add in more carbs

holy shit 350 grams protien?? how much do you weight and body fat % now, and also before you wored out

grammo13 · 09-21-2006, 09:27 PM

Quote:

Originally Posted by yazf909

holy shit 350 grams protien?? how much do you weight and body fat % now, and also before you wored out

lol when im adding mass I intake even more protein then that

Right now I am about 195-200 8-9% body fat. Last "off-season" I was 220-225 12-14% body fat. Once I get a little bit leaner it will be time to add quality mass without the fat gain this time around

yazf909 · 09-21-2006, 09:55 PM

damn thats good improvement so you got 6-8 pack since your body fat so low? you got any other pictures?

grammo13 · 09-21-2006, 11:06 PM

Quote:

Originally Posted by yazf909

damn thats good improvement so you got 6-8 pack since your body fat so low? you got any other pictures?

thats all I have right now, thats from yesterday

yazf909 · 09-22-2006, 01:33 AM

nice v shap looks like you got 6 pack showing, what do you do for abs?

grammo13 · 09-22-2006, 01:46 AM

Quote:

Originally Posted by yazf909

nice v shap looks like you got 6 pack showing, what do you do for abs?

Thank you

one to two times a week(I alternate, onc week I do abs monday and friday then the next week I do them on Wed...repeat) I either do three sets of decline crunches holding a dumbell and try to go heavier every week OR I do three sets of Standing Cable Pulley Abs....its just like doing them kneeling down except obviously standing

navarone · 09-23-2006, 12:01 AM

it sounds like all y ou want is abs... in order to have "great abs", all you really need is a low body fat lvl.Any exercise for abs will just increase your core strength.. not saying this is bad mind you, because a good strong core will help improve stability and help with your lifts.

grammo13 · 09-23-2006, 12:16 AM

Quote:

Originally Posted by navarone

it sounds like all y ou want is abs... in order to have "great abs", all you really need is a low body fat lvl.Any exercise for abs will just increase your core strength.. not saying this is bad mind you, because a good strong core will help improve stability and help with your lifts.

very true....I dont use weighted ab exercises to try and "define" my abs, but to increase my core strength.....my squats and deadlifts have increased dramatically since I started hitting abs just as hard. Diet/bf% is what will ge them to show.

navarone · 09-25-2006, 04:20 PM

Quote:

Originally Posted by grammo13

very true....I dont use weighted ab exercises to try and "define" my abs, but to increase my core strength.....my squats and deadlifts have increased dramatically since I started hitting abs just as hard. Diet/bf% is what will ge them to show.

Yea, a good core will go a long way, the stronger the better... i used to do the "plank" for long long periods of time, just to try and increase the strength. I like incline situps, they seem to strengten my core massively.

yazf909 · 09-25-2006, 07:24 PM

yeah im workin on my diet, ive been doing pretty good drop plenty of bodyfat, and exersize, i only kinda see my 8 pack only after hard work out, next day= no 8 pack

navarone · 09-26-2006, 01:45 PM

Quote:

Originally Posted by yazf909

yeah im workin on my diet, ive been doing pretty good drop plenty of bodyfat, and exersize, i only kinda see my 8 pack only after hard work out, next day= no 8 pack

well its like any muscle, your chest looks alot bigger and more shapen after an intense chest workout, because your muscle is swollen. Your abs have been worked so they stand out more. Working your abs is not going to get you an 8 pac.. diet will

09-21-2006, 03:00 AM	#38
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,166 Recipes: 0 Rep Power: 116	wow, 40% is a lot... leave like what? 30% for carbs? on my off days my diet is 30-35% fat, but on lifting days it's more like 25. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

09-23-2006, 12:01 AM	#46
navarone Pro Stature Join Date: Aug 2006 Location: Ontario, Canada Posts: 930 Recipes: 0 Rep Power: 52	it sounds like all y ou want is abs... in order to have "great abs", all you really need is a low body fat lvl.Any exercise for abs will just increase your core strength.. not saying this is bad mind you, because a good strong core will help improve stability and help with your lifts. __________________ Obsessed is a word the lazy use to describe the dedicated Stats: Weight: Between 200-205 depending on the day Bench: 265X5 atm. Squat: 360X5 atm.. Higest Ever 435 Deadlift: 420X3 Waist: 34 Arms: 17.5 cold . Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html

09-19-2006, 02:23 AM	#31
yazf909 Pro Stature Join Date: Sep 2006 Posts: 340 Recipes: 0 Rep Power: 8	i get i need fats, tuna? omega fats?, my protien shake has fat? almonds fat? how much fats do i need minimum?

09-20-2006, 01:11 AM	#34
yazf909 Pro Stature Join Date: Sep 2006 Posts: 340 Recipes: 0 Rep Power: 8	right now im focused on cutting as much body fat as possible, not get bigger just get more cut

09-21-2006, 09:55 PM	#42
yazf909 Pro Stature Join Date: Sep 2006 Posts: 340 Recipes: 0 Rep Power: 8	damn thats good improvement so you got 6-8 pack since your body fat so low? you got any other pictures?

09-22-2006, 01:33 AM	#44
yazf909 Pro Stature Join Date: Sep 2006 Posts: 340 Recipes: 0 Rep Power: 8	nice v shap looks like you got 6 pack showing, what do you do for abs?

09-25-2006, 07:24 PM	#49
yazf909 Pro Stature Join Date: Sep 2006 Posts: 340 Recipes: 0 Rep Power: 8	yeah im workin on my diet, ive been doing pretty good drop plenty of bodyfat, and exersize, i only kinda see my 8 pack only after hard work out, next day= no 8 pack

09-26-2006, 08:11 PM	#51
yazf909 Pro Stature Join Date: Sep 2006 Posts: 340 Recipes: 0 Rep Power: 8