|
Korean Job Discussion Forums
"The Internet's Meeting Place for ESL/EFL Teachers from Around the World!"
|
| View previous topic :: View next topic |
| Author |
Message |
decolyon
Joined: 24 Jul 2010
|
 Posted: Tue May 17, 2011 4:50 am Post subject: |
 |
|
| loose_ends wrote: |
| chrisinkorea2011 wrote: |
this seems like a pretty good thread, so i have a question. i actually have never used any supplements before. Im a good sized guy (5'10'' 180) but i still have some fat that i want to get rid of. what do you guys recommend? i dont have any problems building muscle, and i eat plenty of lean meat and the right foods for my body, BUT is there any products that you recommend to get more defined/cut? and i know you might say exercise/run more but i do run 5 times a week and do muay thai, im just trying to see if there is something that could help.
i tried lipid 6 before but i returned it after a week. it had my heart racing VERY fast all the time and it caused discomfort.
any suggestions would be helpful. thanks! |
your issue here is most likely your diet. if you wanna have that ripped look it's 90% diet.
Here's what I do to get that ripped look.
1. eat 5 or 6 small meals a day instead of 3 larger ones. (350-450 calories per meal
2. cut all process foods from your diet
3. cut all processed carbs from your diet (white rice, bread, pasta, sugar, white potatoes, etc)
4. replace processed carbs with whole carbs (brown rice, oatmeal, yams, sweet potato)
5. go heavy on lean proteins for every meal (lean beef, chicken breat, lean fish, egg whites)
6. eat a cup of veggies with every meal
7. eat most of your carbs early in the day and cut them out completely after 5 pm
8. get your fats from healthy sources (olive oil, nuts, avocado) but don't over do it here because they are packed with calories
9. snack on fruits if you need to but don't over do it here either
10. only eat dairy products that are fat free or very low in fat (skim milk, NO CHEESE EVER)
11. Choose one day a week as a cheat day. On this day you can eat whatever you want...of course portion sizes need to be within reason.
If you follow this meal plan you won't even need cardio to shed the extra body fat. It will fall off naturally and at about a pound a week. Within 2 to 3 months you will look ripped. |
It would also help define your goal if you knew how much body fat % you had. Some good gyms have those things you grip and stand on and it does it digitally. Some hospitals have them too. Of you can get a plastic fat clipper from online and do it yourself (can be complicated and might not get it right though.)
To "get abs" you need about 10% body fat. To get "ripped and lean" that's somewhere around 6% - 8%. And to get that truly hardcore definition that only pro athletes can get, it needs be around 4%-5%. Of course, unless your job (athlete) or your life depends on getting your bf% that low, I don't recommend it. 8%-10%% is impressive for someone that just wants to be fit and works out but has a normal job and life.
But remember, to decrease your bf% you need to lose weight and gain muscle, so you have to a two pronged system. Fat burning and muscle building. |
|
| Back to top |
|
 |
loose_ends
Joined: 23 Jul 2007
|
| Posted: Tue May 17, 2011 5:45 am Post subject: |
|
|
| decolyon wrote: |
| loose_ends wrote: |
| chrisinkorea2011 wrote: |
this seems like a pretty good thread, so i have a question. i actually have never used any supplements before. Im a good sized guy (5'10'' 180) but i still have some fat that i want to get rid of. what do you guys recommend? i dont have any problems building muscle, and i eat plenty of lean meat and the right foods for my body, BUT is there any products that you recommend to get more defined/cut? and i know you might say exercise/run more but i do run 5 times a week and do muay thai, im just trying to see if there is something that could help.
i tried lipid 6 before but i returned it after a week. it had my heart racing VERY fast all the time and it caused discomfort.
any suggestions would be helpful. thanks! |
your issue here is most likely your diet. if you wanna have that ripped look it's 90% diet.
Here's what I do to get that ripped look.
1. eat 5 or 6 small meals a day instead of 3 larger ones. (350-450 calories per meal
2. cut all process foods from your diet
3. cut all processed carbs from your diet (white rice, bread, pasta, sugar, white potatoes, etc)
4. replace processed carbs with whole carbs (brown rice, oatmeal, yams, sweet potato)
5. go heavy on lean proteins for every meal (lean beef, chicken breat, lean fish, egg whites)
6. eat a cup of veggies with every meal
7. eat most of your carbs early in the day and cut them out completely after 5 pm
8. get your fats from healthy sources (olive oil, nuts, avocado) but don't over do it here because they are packed with calories
9. snack on fruits if you need to but don't over do it here either
10. only eat dairy products that are fat free or very low in fat (skim milk, NO CHEESE EVER)
11. Choose one day a week as a cheat day. On this day you can eat whatever you want...of course portion sizes need to be within reason.
If you follow this meal plan you won't even need cardio to shed the extra body fat. It will fall off naturally and at about a pound a week. Within 2 to 3 months you will look ripped. |
It would also help define your goal if you knew how much body fat % you had. Some good gyms have those things you grip and stand on and it does it digitally. Some hospitals have them too. Of you can get a plastic fat clipper from online and do it yourself (can be complicated and might not get it right though.)
To "get abs" you need about 10% body fat. To get "ripped and lean" that's somewhere around 6% - 8%. And to get that truly hardcore definition that only pro athletes can get, it needs be around 4%-5%. Of course, unless your job (athlete) or your life depends on getting your bf% that low, I don't recommend it. 8%-10%% is impressive for someone that just wants to be fit and works out but has a normal job and life.
But remember, to decrease your bf% you need to lose weight and gain muscle, so you have to a two pronged system. Fat burning and muscle building. |
+1 |
|
| Back to top |
|
|
Bloopity Bloop
Joined: 26 Apr 2009
Location: Seoul yo
|
| Posted: Tue May 17, 2011 6:10 pm Post subject: |
|
|
| loose_ends wrote: |
| chrisinkorea2011 wrote: |
this seems like a pretty good thread, so i have a question. i actually have never used any supplements before. Im a good sized guy (5'10'' 180) but i still have some fat that i want to get rid of. what do you guys recommend? i dont have any problems building muscle, and i eat plenty of lean meat and the right foods for my body, BUT is there any products that you recommend to get more defined/cut? and i know you might say exercise/run more but i do run 5 times a week and do muay thai, im just trying to see if there is something that could help.
i tried lipid 6 before but i returned it after a week. it had my heart racing VERY fast all the time and it caused discomfort.
any suggestions would be helpful. thanks! |
your issue here is most likely your diet. if you wanna have that ripped look it's 90% diet.
Here's what I do to get that ripped look.
1. eat 5 or 6 small meals a day instead of 3 larger ones. (350-450 calories per meal
2. cut all process foods from your diet
3. cut all processed carbs from your diet (white rice, bread, pasta, sugar, white potatoes, etc)
4. replace processed carbs with whole carbs (brown rice, oatmeal, yams, sweet potato)
5. go heavy on lean proteins for every meal (lean beef, chicken breat, lean fish, egg whites)
6. eat a cup of veggies with every meal
7. eat most of your carbs early in the day and cut them out completely after 5 pm
8. get your fats from healthy sources (olive oil, nuts, avocado) but don't over do it here because they are packed with calories
9. snack on fruits if you need to but don't over do it here either
10. only eat dairy products that are fat free or very low in fat (skim milk, NO CHEESE EVER)
11. Choose one day a week as a cheat day. On this day you can eat whatever you want...of course portion sizes need to be within reason.
If you follow this meal plan you won't even need cardio to shed the extra body fat. It will fall off naturally and at about a pound a week. Within 2 to 3 months you will look ripped. |
I've always wondered how people manage this eating right 6-time-a-day thing without heavily affecting their social lives. You guys must have a buttload of dedication. |
|
| Back to top |
|
|
|
|
You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot vote in polls in this forum
|
|
FAQ
Search
Memberlist
Usergroups
Register
Profile
Log in to check your private messages
Log in
