Slight ab problem

[JILANI]

Whats up guys? I need some advice on how to trim down my waist. I'm 35yrs old and too young to have a small pouch. In my younger days in the Army I had a six pack naturally, when I started juice at 23 whatever cycle I did I would still have a six when I came off, this last cycle I did which consisted of dbols,deca and test, I was left with a four pack I know there is water retention with dbols, but now I dont know what to do. I dont eat fatty foods, I even resorted to buying Billy Blanks ab bootcamp but has just made the bit of fat hard the upper abs are tightening up real nice its the bottom thats the problem I would appreciate any advice given. Perhaps a detailed diet, or a very effective lower ab exercise. I get M&F, Flex and I have Arnolds encyclopedia on modern bodybuliding but nothing helps. Thank for any help given.

"RANGERS LEAD THE WAY"

[mickeymbbc]

Oh...the good old days of being young:) THATS WHAT HAPPENS TO US BRUTHA WHEN WE GET INTO OUR 30'S, AND WE CAN'T DO NOTHING ABOUT IT, BUT GET ON A EVEN MORE STRUCTURED DIET. Yea, I remember when I used to go the gym and workout light and grow like hell, along with staying ripped. The best thing to do is get your diet together. Try this below for starters, if this doesn't help, then get back with me.
How Much Fat Do You Want To Lose?
________________________________________
How Much Fat Do You Want To Lose?

Use this formula to figure out how many pounds you need to lose to reach your desired bodyfat percentage.


1. Current body weight X current body fat % = fat weight

2. Current body weight - fat weight = LBM

3. LBM / desired % of bodyfat = goal weight.

4. Current body weight - goal weight = pounds to lose.

Example:
You weigh 140 lbs and have 12% BF and you want to get down to 7% BF. You want your weight to consist of 7% BF and 93% LBM:

1. 140 X .12 = 16.8 fat weight

2. 140 - 16.8 = 123.2 LBM

3. 123.2 / .93 = 132.5 LBS

4. 140 - 132.5 = 7.5 LBS

-mick

[JILANI]

Thanks for the advice Mick onmy abs, now I have another question for you, I always had a problem with my lower pecks I cant seem to get the roundness, I have good upper and outer but never lower and now because my pecks have thickened Ive lost the middle. My question is how do I get it with the equipment I have, so I will begin with the list ( I cant make it to a gym) I have the "Cross Bow" with 400lbs of resistance, 70lb,50lb solid hex dumbells, an olympic barbell set (no bench) and about 200lbs of freeweights, the "CrossBow" has over 65 exercises that can be done on it, I know to get the develpoment of the lower pecks is to do dips but since I dont have a dip bench how can I achive my goal with what I have? thank you for any advice given. :)

[mickeymbbc]

Thanks for the advice Mick onmy abs, now I have another question for you, I always had a problem with my lower pecks I cant seem to get the roundness, I have good upper and outer but never lower and now because my pecks have thickened Ive lost the middle. My question is how do I get it with the equipment I have, so I will begin with the list ( I cant make it to a gym) I have the "Cross Bow" with 400lbs of resistance, 70lb,50lb solid hex dumbells, an olympic barbell set (no bench) and about 200lbs of freeweights, the "CrossBow" has over 65 exercises that can be done on it, I know to get the develpoment of the lower pecks is to do dips but since I dont have a dip bench how can I achive my goal with what I have? thank you for any advice given. :)


Hear is a sweet little list for you brutha,, DO WITH IT WHAT YOU WILL. I CAN NOT COMMENT ON THEM MACHINES, I ONLY TRAIN WITH FREE WEIGHTS....SORRY!!!

Chest:

straight-bar bench press medium-grip (outer pecs)
straight-bar bench press close-grip (inner pecs and triceps)
straight-bar bench press wide-grip (outer pecs)
straight-bar incline bench press medium grip (upper pecs)
straight_bar incline bench press close grip (upper and inner pecs)
straight-bar incline bench press wide grip (upper and outer pecs)
straight-bar decline bench press medium grip (lower pecs)
straight_bar decline bench press close grip (lower and inner pecs)
straight-bar decline bench press wide grip (lower and outer pecs)
flat bench dumbbell press (outer pecs)
incline bench dumbbell press (upper pecs)
decline bench dumbbell press (lower pecs)
flat bench dumbbell fly (pecs)
incline dumbbell fly (upper pecs)
decline dumbbell fly (lower pecs)
pec machine (upper and inner pecs)
high pulley two-arm squeeze (upper pecs)
push-up medium-grip (pecs and triceps)
push-up wide-grip (outer pecs)
push-up close-grip (inner pecs and triceps)
incline push-up (upper pecs and triceps)
decline push-up (lower pecs and triceps)
wide-grip dips (pecs and triceps)
bent-arm dumbbell pullover
bent-arm straight-bar pullover
straight-arm dumbbell pullover across bench (upper pecs and stretch rib cage)
straight-arm straight bar pullover across bench (upper pecs and strech rib cage)
straight-arm dumbbell pullover (upper pecs and stretch rib cage)
straight-arm straight bar pullover (upper pecs and stretch rib cage)
decline press machine (pecs, deltoids, triceps)




-MICK

[sTaTic]

its all diet bro. If you want a diet that will get rid of it try this:

The only thing you can eat is plain fish(any kind), plain vegtables(any kind) and water. Nothing else. It will clean your insides out if you know what i mean. You'll be on the toilet but it will lean you out good. Its not easy though. Nothing like waking up at 6 am to open a can of tuna and kill it with a glass of ice water. :D

I did this diet and shed a lot of bf last spring

[mickeymbbc]

its all diet bro. If you want a diet that will get rid of it try this:

The only thing you can eat is plain fish(any kind), plain vegtables(any kind) and water. Nothing else. It will clean your insides out if you know what i mean. You'll be on the toilet but it will lean you out good. Its not easy though. Nothing like waking up at 6 am to open a can of tuna and kill it with a glass of ice water. :D

I did this diet and shed a lot of bf last spring

That tuna in the morning is a killer brutha. I do the same thing, but lately I have switched over to grilled chicken in the morning, I needed the change....



-mick

[JILANI]

Hear is a sweet little list for you brutha,, DO WITH IT WHAT YOU WILL. I CAN NOT COMMENT ON THEM MACHINES, I ONLY TRAIN WITH FREE WEIGHTS....SORRY!!!

Chest:

straight-bar bench press medium-grip (outer pecs)
straight-bar bench press close-grip (inner pecs and triceps)
straight-bar bench press wide-grip (outer pecs)
straight-bar incline bench press medium grip (upper pecs)
straight_bar incline bench press close grip (upper and inner pecs)
straight-bar incline bench press wide grip (upper and outer pecs)
straight-bar decline bench press medium grip (lower pecs)
straight_bar decline bench press close grip (lower and inner pecs)
straight-bar decline bench press wide grip (lower and outer pecs)
flat bench dumbbell press (outer pecs)
incline bench dumbbell press (upper pecs)
decline bench dumbbell press (lower pecs)
flat bench dumbbell fly (pecs)
incline dumbbell fly (upper pecs)
decline dumbbell fly (lower pecs)
pec machine (upper and inner pecs)
high pulley two-arm squeeze (upper pecs)
push-up medium-grip (pecs and triceps)
push-up wide-grip (outer pecs)
push-up close-grip (inner pecs and triceps)
incline push-up (upper pecs and triceps)
decline push-up (lower pecs and triceps)
wide-grip dips (pecs and triceps)
bent-arm dumbbell pullover
bent-arm straight-bar pullover
straight-arm dumbbell pullover across bench (upper pecs and stretch rib cage)
straight-arm straight bar pullover across bench (upper pecs and strech rib cage)
straight-arm dumbbell pullover (upper pecs and stretch rib cage)
straight-arm straight bar pullover (upper pecs and stretch rib cage)
decline press machine (pecs, deltoids, triceps)




-MICK
These tips are great thanks Mick, most of them I can do at home. God bless and enjoy your holidays. Jilani

[JILANI]

its all diet bro. If you want a diet that will get rid of it try this:

The only thing you can eat is plain fish(any kind), plain vegtables(any kind) and water. Nothing else. It will clean your insides out if you know what i mean. You'll be on the toilet but it will lean you out good. Its not easy though. Nothing like waking up at 6 am to open a can of tuna and kill it with a glass of ice water. :D

I did this diet and shed a lot of bf last spring

Thanks for the diet tip Static, I'll get to it in the morning, it just takes disipline I was wondering if its ok to also eat hard boiled eggs (the whites) for the added protein and maybe some fruit from time to time or is it only the fish, veggies and water?

[sTaTic]

you want to get rid of the fat... stick to the fish veg and water ;)

[JILANI]

Static, Ok I can do that, in fact I went out and bought 20 cans of tuna, 10lbs of salmon,snapper,blue fish, and trout. Now I have some extra questions, I dont want to sound like a complete novice its just that I want to do things right. First question, how often should I eat these items?, what I mean is do I do it every 2 hours, every 4 or just when I get hungry? Towards the end of Jan, I intend to begin my bulking cycle, should I continue to eat this way (because I used to eat alot to supplement the weight gain) or do i eat heavier? I mean I want to slim down my waist line cause I have a 4pack and a small pouch as I stated before, can I bulk up while still be on a diet this killer or what do I do? please help.

thanks alot
Jilani :cool:

[sTaTic]

well, you cant bulk and cut. You have to choose one or the other. Eat something every 2-4 hours. Make sure you are getting enough protein in also.

When I did this diet, i didn't count calories or look at anything. I just ate fish. veg and water for a month. I shed around 25lbs of fat. I wasn't on gear either. It works believe me but it's not easy.

for bulking, you are going to want to eat more calories than what the fish can give you. Maybe add chicken, turkey and steak to the diet. That would probably give you the extra calories you would need to bulk but it would be good calories. Not crap like pizza and big macs. (although I have used those in my bulking cycles;))

[tatteredxangelx]

IF all your eatin is tuna, veggies and water, Id say it is best to eat WHENEVER u can shove some down ... every 3 hours is goood, and when you bulk Id add a lot red meat/carbs and than slim down again. I used to eat egg whites/g. chicken/tuna on a bulk and didnt gain a lb. You ned calories ... clenbuterol for the abs brotha.

[sTaTic]

IF all your eatin is tuna, veggies and water, Id say it is best to eat WHENEVER u can shove some down ... every 3 hours is goood, and when you bulk Id add a lot red meat/carbs and than slim down again. I used to eat egg whites/g. chicken/tuna on a bulk and didnt gain a lb. You ned calories ... clenbuterol for the abs brotha.


agreed... Just eat

[JILANI]

Thanks for the advice guys, Im actually enjoying the fish diet, the salmon is a bit oily though. Has anyone ever heard of Black seed oil? It has been traditionally used for a variety of conditions and treatments related to respitory health(asthma), stomach and intestinal health, kidney and liver support, circulatory and immune system support. There are several web sites which you can check out here are two www.sweetsunnah.com and www.amazingherbs.com. There are also products they have if you suffer from eczema, the oil can be applied to your scalp to promote hair growth(if you are losing your hair) the black seed is also know as black cumin it has so many uses for health I hope this little bit of info is helpful to all, if noone reads this then Ill post a new thread on the subject with more detail. Check out those sites or reserch it on your own and may you all benifit from it.
Jilani :cool:

[BigTom69]

I am on a cutting diet aswell, I eat at 7, 10, 12, 2, 4, 6, and the last thing is a protein shake a 8. I have all my stuff premade. I lost about 15 pounds in three weeks but I have platoed? So I have to lower my cal. even more.

[sTaTic]

big tom,

dont lower them, you might make your body feel like its starving itself and it will store more fat. Instead, throw in a cheat meal on the weekend. I know you will probably feel that this wont do it but believe me. Confuse the body, it works wonders.


How many calories are you taking in? I am about 205 lbs and it takes about 2500 calories to maintain where i am now

[BigTom69]

Well I am about 210. And I am taking in around 2400 cal. a day. And I do take a cheat meal on fiday night. Do you think I can lower my cal. more. Or maybe just kick the cardio up even more like a hour a day. Can you do to much cardio?

[sTaTic]

actually, you might want to drop your cals a bit more. maybe 2000. that should actually do it for you.

[JILANI]

Thats a good question about the cardio I do alot of Billy Blanks stuff, you know the bootcamp and taebo, but what do you guys mean about a cheat meal doesnt that defeat the purpose of the diet?, or is there some benefit to it? One more question. What type of calories are you guys consuming? because I have Nitrotech,Celltech and Masstech and none really seemed to help when I did my last cycle I just felt really bloated but the gear combined with the good old meat and potatoes worked fine. :cool:

[sTaTic]

take one of your meals/week and eat whatever you want. It throws your body off the repitition of eating the same things over and over. have you heard of the body opus diet? you eat no carbs m-f to get your body to produce keytones (something like that) and sat & sun you carb up. it shocks the body into really sheding the fat.

I am at abot 205lbs and 5'11. I eat about 2400-2500 calories to maintain my size. If i wanna gain in a bulk cycle, i will add about 500 more calories a day eating a lot of protein. I have to figure my cal intake if my weight goes up. I used to be about 235 shreaded but I find that 205-215lbs is a better and more practical weight for me and my life style now.

[JILANI]

Thanks Static my wife agrees with you and so does my body while my abs are showing again (somewhat) I feel like I'm fasting no matter how much fish and veg I eat I still feel hungry.

[sTaTic]

Thats why the cheat day comes in handy. If your body feels like its starving, it will store fat anyway it can. Throw in a pizza once a week and your body wont know what to think ;)