MISSION : GETTING RIPPED

[Season]

Last year I was a fucking fat ass. I was 79 kgs and had only larges shirts to cover my belly. I got into PUA and definitely had to change this, so I went down to 70 kgs by starving; the only problem is that I didn't build any muscles and maybe lost some. At the moment, my bodyfat is kind of low except for my stomach. I searched a little on the internet and the last pounds of fat left on my body seem to be visceral (like the beer bellies), which means that the fat is around the organs and under the muscles. I don't know what to do about it, is building abs enough to lose it?

My dream body isn't the big tough 200 lbs guy that everyone is afraid of. I'd like something like this and I'll do whatever it takes to reach it :





Tomorrow or next week I'm getting my gym membership, I have fucking no excuses for not getting in shape. My starvation diet wasn't very healthy but at least I lost fat from my legs and my waist, so I'll be focusing on my pecs/abs/back/arms/shoulders with some cardio occasionally (I FUCKING HATE IT) to get rid of the last pounds of fat.

In 6 months, I want to reach a muscular body with less then 10% bodyfat (back, abs and pecs should be almost perfect, arms should be nice). Weight doesn't matter, I just want to be cut. I'll have to reduce or eliminate alcohol again and be careful with munchies (no more mcDz, soda, candies, etc).

I'm also looking for a workout, I don't have any idea what to start with. I thought about supplements and I can afford them, but as I said before I don't want to grow insanely and become a fridge, I want to get shredded.

For the diet, my BMR is around 1800 calories and I'll be going to the gym 10 hours a week until september and 4-6 hours during school days. I have no idea of how many calories to eat, but I know that I have to avoid carbs, fats and get around 150g of proteins everyday.

I'll be posting pics every month (first pictures as soon as I get my membership) and posting my weight every week. I hope I'll reach it guys, I really want to.

I want your advice and opinions guys, especially on the visceral fat thing (I'm afraid of working out and still having a belly :/). If someone has a workout to propose I'm taking everything.

[tozer]

Working out is one of the best things you can do for yourself man, but be fucking careful with yourself, trust me you do not want to get injured. If you want to look like brad in fight club you'll need to eat better as well.. dont ever starve yourself.

[Eastcoast]

Also some people dont really have the build of him so you have to identify a body type that is similar to yours and go for it, im not hating but if you were a fat fucker at one point your always gonna be on the larger side of things even if your pure muscle so keep that in mind. As for the gym theres a shit ton of information online in regards to workout plans. The best thing i would reccomend is find a gym partner who knows his shit and can show you from the start how to do it properly

[joe]

My first thing i noticed is you said to avoid carbs and fats; this is a very common diet "myth". Yes avoiding carbs will get results, but you want something that you can stick to long term. What you want is a lifestyle change, not a quick fix to lose weight that you will put back on. So you're going to need carbs, but make sure they aren't empty carbs (ex: rice, pasta, white bread, and sugars). Instead eat their whole wheat alternatives, fruits and vegetables.
The fact of the matter is regarding fats is that you need them to survive. If you're not getting enough fats in your diet, it'll actually slow your weight loss process. That said, get your fats from good sources such as avacados, salmon and other oily fishes, and nuts...and avoid transfats at all costs. Even if something says it has 0 g of transfats, it is still allow to have up to .5 g of transfats per serving per FDA regulations.
Here's some final recommendations: do what i said above, drink A TON of water (i aim for a gallon a day), and if possible break your meals up into 4-5 smaller meals throughout the day. If you're really interested in nutrition, i'd recommend the Men's Health Big Book Of Nutrition; it has really helped me manage what i put into my body and led to a loss of 35 pounds of fat.

[Season]

I've read about the different bodytypes and I would qualify myself as a mesomorph. I didn't have problems loosing weight when I had to and I didn't gain one single pound in 3 months of crap food. I also have a large frame (probably due to what remains of fat on my body, will see in a few months), but my waist is like 31'' and I'm sure I can still lose some inches (same for chest and belly, I'm sure I can go down easily).

Brad Pitt had something like 5% bodyfat for Fight Club so we can't really judge until I reach this point. Anyway even if I'm not slim I'll look muscular as fuck so if I balance well and don't get too big I'm still okay.

What Is A Mesomorph?

And last but certainly not least, we have the mesomorph. Now looking at the 2 different body types we covered so far, it seems like ectomorphs and endomorphs are basically jealous of each other and often wish they could trade places.

However, that’s not entirely true. Instead, if there is anyone that people in those previous 2 categories are truly jealous of, it’s mesomorphs. This is the body type we ALL wish we could have.

Mesomorphs are considered the genetic elite. These are the people who we consider to have won the genetic lottery, so to speak. This is the prototypical athlete, fitness model and bodybuilder. Where the ectomorph and the endomorph both have a positive and negative side, the mesomorph has pretty much the best of both worlds.

Common Genetic Traits of Mesomorphs:

Ideal metabolic rate (not too fast, not too slow).
Ideal bone structure (not too thick, not too thin).
Naturally lean (instead of naturally “skinny” like an ectomorph).
Naturally muscular (instead of naturally “big” like an endomorph).
Naturally athletic.
Mesomorphs gain muscle almost as well as an endomorph, and lose fat almost as well as an ectomorph. In fact, mesomorphs are the people who are often just naturally muscular and lean without putting any time or effort into a diet or workout. And when they do? Their rate and degree of improvement blows the rest of us away.

So, if your goal is to have pretty much anything anyone would consider the “perfect body” or excel at a sport or activity based around having the perfect combination of speed, explosiveness, strength and endurance, you definitely want to be a mesomorph.

Like I said before, most of the top athletes on the planet fit into this category of body types. Whenever you hear someone referred to as having “above average genetics,” they are talking about mesomorphs. They are pretty much the best at doing anything related to improving how their body looks or performs

[DanZy]

^dude you wouldn't have gained all that weight were you an mesomorph. Yea you lost a ton of weight but guess what went with that fat: muscle mass. You may not seem particularly fat but unfortunately looks only tell half the truth. You can't avoid being big dude, you've got a large frame because you were fat and that's unavoidable. What Joe said about diet is sorta true for the carbs and fat thing but if you want to lose fat you gotta lose the fruit and any other forms of fructose in your diet OTHER than your post workout shake/meal. Complex carbs are solid but cut carbs by no more than 15%, and you need to get some fat in too. Foods high in fat (meat) cause testosterone increases. Supplements wise I'm using Jack3d-great for energy and can help you get ripped but if you can focus like an animal in the gym (recently this has been the case for me) you don't need it; Creatine Monohydrate-use creatine dude it's really helpful. Strength increases, ATP increases, reduced recovery time etc. Just drink tons of water when using it; Protein-preferably whey post workout and casein before bed or in the morning. Protein is essential; L-Glutamine-supports your muscles really well, reduces recovery time, can increase hGH etc.

Your workout plan is not going to help man. You don't lose fat from an area by working that area. You gotta work everything to lose fat. Dead lifts, weighted squats, cleans, military presses and isometric exercises are what you need. Targeted fat loss is bullshit. You need muscles to burn that fat

[RMO]

DIET Is important

Looking forward to how this turns man.

[perceverance]

contrary to popular opinion; abs are made mostly in the kitchen, not in the gym.

[tozer]

Jul 17, 2011 3:49:32 GMT -5 perceverance said:

contrary to popular opinion; abs are made mostly in the kitchen, not in the gym.

Very true

[Season]

day 0 : pictures before the gym (my phone sucks :

BACK

FRONT UNFLEXED

FRONT FLEXED

SIDE FLEXED

SIDE UNFLEXED


as you can see i'm not ''that'' big; i mean i still have some fat on me but i'm not ashamed of taking my shirt off or banging a girl
i just want to get more muscular

[joe]

Jul 16, 2011 23:57:02 GMT -5 DanZy said:

^dude you wouldn't have gained all that weight were you an mesomorph. Yea you lost a ton of weight but guess what went with that fat: muscle mass. You may not seem particularly fat but unfortunately looks only tell half the truth. You can't avoid being big dude, you've got a large frame because you were fat and that's unavoidable. What Joe said about diet is sorta true for the carbs and fat thing but if you want to lose fat you gotta lose the fruit and any other forms of fructose in your diet OTHER than your post workout shake/meal. Complex carbs are solid but cut carbs by no more than 15%, and you need to get some fat in too. Foods high in fat (meat) cause testosterone increases. Supplements wise I'm using Jack3d-great for energy and can help you get ripped but if you can focus like an animal in the gym (recently this has been the case for me) you don't need it; Creatine Monohydrate-use creatine dude it's really helpful. Strength increases, ATP increases, reduced recovery time etc. Just drink tons of water when using it; Protein-preferably whey post workout and casein before bed or in the morning. Protein is essential; L-Glutamine-supports your muscles really well, reduces recovery time, can increase hGH etc.

Your workout plan is not going to help man. You don't lose fat from an area by working that area. You gotta work everything to lose fat. Dead lifts, weighted squats, cleans, military presses and isometric exercises are what you need. Targeted fat loss is bullshit. You need muscles to burn that fat

I like everything else you said, but that is wrong; natural fructose from fruit is perfectly okay. Fruit was a key part of our primal ancestor's diet which is when we were said to be in our strongest, healthiest form. In sugar and high fructose corn syrup, fructose is not good, since both of those substances are refined and contain 50% glucose and 50% fructose and the glucose will be absorbed right into your blood stream since it doesn't have to be processed. Fructose on the other hand needs to go through your digestive track and to your liver first before it can be used, thus not spiking your insulin levels. Fruit are rich in fiber and other nutrients and don't spike your insulin levels, so i would include them if i were you. Almost anything natural is fine; if you can't imagine how it's made, don't eat it.

[Amb1valence]

^You pretty much hit the nail on the head. What I've found is if you eat as natural as possible, and avoiding frozen dinners/restaurant food/fake shit like cheez whiz and margarine and stuff like the plague, you're basically going to be healthy all the time. I'm lazy as fuck, I sit on the computer all day and never get up, never do any cardio, but if I stick to my mom's semi healthy casseroles for dinner, plenty of fruit and frozen vegetables, a bagel/toast in the morning with an egg, shit like that, I always have a perfectly healthy weight. In fact I should probably eat more cuz I needa gain mass.....


Season I support your plan haha you're not even nearly as fat as I thought you were, if you're not doing cardio now then that's pretty much all you need; along with lifting for muscle. If you're willing to spend a lil money, get the perfect pushups and do their included plan, it's extremely easy and I just finished my first cycle of the workout and my pecs look wayy better than before. Triceps are hard as rocks too. It's some good shit

[Season]

yeah well i went to the gym this afternoon and got my membership
i'm meeting my trainer at 7 pm tomorrow and he will have made a training for me ;D

[Eastcoast]

Haha yeah a trainer will hoook you up

[DanZy]

Jul 17, 2011 14:08:40 GMT -5 joe said:

Jul 16, 2011 23:57:02 GMT -5 DanZy said:

^dude you wouldn't have gained all that weight were you an mesomorph. Yea you lost a ton of weight but guess what went with that fat: muscle mass. You may not seem particularly fat but unfortunately looks only tell half the truth. You can't avoid being big dude, you've got a large frame because you were fat and that's unavoidable. What Joe said about diet is sorta true for the carbs and fat thing but if you want to lose fat you gotta lose the fruit and any other forms of fructose in your diet OTHER than your post workout shake/meal. Complex carbs are solid but cut carbs by no more than 15%, and you need to get some fat in too. Foods high in fat (meat) cause testosterone increases. Supplements wise I'm using Jack3d-great for energy and can help you get ripped but if you can focus like an animal in the gym (recently this has been the case for me) you don't need it; Creatine Monohydrate-use creatine dude it's really helpful. Strength increases, ATP increases, reduced recovery time etc. Just drink tons of water when using it; Protein-preferably whey post workout and casein before bed or in the morning. Protein is essential; L-Glutamine-supports your muscles really well, reduces recovery time, can increase hGH etc.

Your workout plan is not going to help man. You don't lose fat from an area by working that area. You gotta work everything to lose fat. Dead lifts, weighted squats, cleans, military presses and isometric exercises are what you need. Targeted fat loss is bullshit. You need muscles to burn that fat

I like everything else you said, but that is wrong; natural fructose from fruit is perfectly okay. Fruit was a key part of our primal ancestor's diet which is when we were said to be in our strongest, healthiest form. In sugar and high fructose corn syrup, fructose is not good, since both of those substances are refined and contain 50% glucose and 50% fructose and the glucose will be absorbed right into your blood stream since it doesn't have to be processed. Fructose on the other hand needs to go through your digestive track and to your liver first before it can be used, thus not spiking your insulin levels. Fruit are rich in fiber and other nutrients and don't spike your insulin levels, so i would include them if i were you. Almost anything natural is fine; if you can't imagine how it's made, don't eat it.

Mate that's plain incorrect. Fruit will spike your insulin levels and that's scientifically proven. Why did our ancestors consume fruit? Because it was a quick and easy energy source that required no hunting, which they could always come back to the following season.

But natural is best. Lean meat and quality veg are what you need