ABS

[Dann]

No matter how much I try ,what exercise I do I cant seem to engage my Lower abs . I am on Plumbo Diet for past 10 days and before that my eating habits were pretty clean on cheat meals on weekend with moderation . but with plumbo The Carbs are completely shutoff (only from Veggies)
My upper abs are perfectly visible and bulge out my middles 2 abs are slightly starting to show now left one is more visible then right one if that make sense to anyone but my last two there is noting like I cant even feel any bulge even slight , There is a verty thin probably half or 1 cm layer of fat on my stomach that i cant get rid off I want shirnk wrap abs and I am willing to do anything ... I am even willing to paysomeone to tell me what is the secret to get proper visible shirnked wrap abs ..

[TT Eric]

You need more then 10 days on the Palumbo diet to see the 6 pack emerge from a 4 pack if you have near 1 cm of fat on the lower abs, normally a diet is 16 to 20 weeks, so be patient.

And if you want to develop abs, or any muscle, it's in the off season that it's done, because in a diet your goal is to maintain your muscle, you don't gain muscle while dieting, just remove the fat over them.

Eric

[Dann]

Thank you TT Eric, Can you tell me if eating fruits during this sherrding phase and trying to achieve shirnk wrap abs is good thing or bad .. I am addicted to Grapes , Oranges ,Water melon etc and always have some during my 2nd meal at 10:30 am and my 6th also last meal 45 min prior going to bed . Also what about peanut butter in your shake ? I assume it should be ok because we should be consuming healthy fat in order to make our body to use it as primary energy source am I right ?

[TT Eric]

You have to follow the Palumbo's diet to the letter if you want it to work, fruits have glucose and fructose, those are carbs and will bump you out of ketosis.

So no fruits while doing this diet. Small thing like ketchup or BBQ sauce also contains carbs. This diet is meant to make your body switch it's fuel source from glucose to fat, to do that you have eat 50g carbs or less per day (including all traces, like each eggs have 1g of carbs each) so your body will stop using glucose and will use ketone from fats for energy.

So no direct source of carbs, if you do eat some, like fruits, you will get out of ketosis and will slow down considerably your result and might even loose muscle on the way, cause if your body is switching back to glucose as it's primary fuel source and don't find some it can use muscle for gluconeogenesis (making glucose out of them). So beside eggs, you will get some carbs from veggies, even in whey Isolate there is a few grams there, there is some in PB, so you have to take 1T and no more with your shake, almond have some too - those are your carbs source, 50g is reached pretty fast.

Eric

[Dann]

You have to follow the Palumbo's diet to the letter if you want it to work, fruits have glucose and fructose, those are carbs and will bump you out of ketosis.

So no fruits while doing this diet. Small thing like ketchup or BBQ sauce also contains carbs. This diet is meant to make your body switch it's fuel source from glucose to fat, to do that you have eat 50g carbs or less per day (including all traces, like each eggs have 1g of carbs each) so your body will stop using glucose and will use ketone from fats for energy.

So no direct source of carbs, if you do eat some, like fruits, you will get out of ketosis and will slow down considerably your result and might even loose muscle on the way, cause if your body is switching back to glucose as it's primary fuel source and don't find some it can use muscle for gluconeogenesis (making glucose out of them). So beside eggs, you will get some carbs from veggies, even in whey Isolate there is a few grams there, there is some in PB, so you have to take 1T and no more with your shake, almond have some too - those are your carbs source, 50g is reached pretty fast.

Eric

Thank you once again Eric ,this is pure gold for me .. Also one last thing can you tell me some abs exercises that focus solely on lower and middle part of my abs
Reason I am asking is cuz my skin getting tight around my stomach but beside my top and middle two I don't feel abs bumps in the lower section at all

[YYZgeddylee]

No matter how much I try ,what exercise I do I cant seem to engage my Lower abs . I ..

the key to engaging the lower abs is to disengage the psoas.

reverse crunch (hips are flexed until the back just begins to flatten)
reverse crunch - incline board (pelvis rolled back until abs fullly contracted, no further)
reverse crunch - hanging (legs flexed at hips until curve just begins to come out of back, no inertia)

the first 10-15 degrees of rotation hits lower abs, after that transfers to upper abs.
spotter is big help with seeing/knowing when back starts to flatten
remember: the "secret" is to eliminate activation of the psoas muscle

no shame in starting with reverse crunch until lower abs are super-strong
then moving to incline and hanging. no ego. dont start with hangining, trust me

[TT Eric]

Personally I don't do much abs exercises, I believe that most heavy compounds exercises will take car of them, for example heavy dumbbells rows is awesome for obliques and abs, heavy BB curls, rowing BB, chin-ups, squats, deadlifts will do the job, everything that require core stabilization. If I was to work them, I would go with the hanging leg raise. Anything that will bring your leg to your torso and not the contrary will possibly work the lower abs, as he said ^ the key is not engaging the psoas - and that what most people do.

Eric

[YYZgeddylee]

interestingly i saw a poster of Vince Gironda at the gym tonight which jarred my memory,
and it made me think of an exercise he used which he said isolated the psoas muscles and intensified the lower abs.
went home dug out the book and found a couple pictures which show the frog position,
i've done it before with the heels together.

34384

34385

[scottlove]

I think my quad would tear from the bone if i did a sit-up in this frog position.

[Dann]

That is some good information thankyou guys .. Yesterday I had legs ... so I did Deadlift with 60lbs of Dumbells .. But this time I tried to engage my lower part I dont know how to explain but if I try really hard I can feel that I am tighting up my very lower abs .. and there is sort of squeeze I felt in the middle part but vertically .. like both left and right sides of my abs are grinding togehter ... felt good burn with 15 , 12 then 8 ,8 reps
Now every workout I do I am trying to sucking in my gutts real tight to the point that I can feel my lower abs are effecting .. BTW does this sound right to you guys ??

[TT Eric]

Just be careful not to put all your attention on your abs and forget the primary exercise, you can simply just 'brace' your core tight while you do your exercises and they will work! But as I said earlier you don't build muscle when you are on a diet, you can only maintain them, so while dieting you will see them more clearly as the fat goes away, but they won't grow.

Eric

[tiramisu]

The best exercise for abs is either squats or deadlift. The rest is diet.

... good genetics for shape is helpful too.

[Dann]

interestingly i saw a poster of Vince Gironda at the gym tonight which jarred my memory,
and it made me think of an exercise he used which he said isolated the psoas muscles and intensified the lower abs.
went home dug out the book and found a couple pictures which show the frog position,
i've done it before with the heels together.

34384

34385
last evening after finishing up 45 mins of Bi's and Back / 30 min of Insanity(Cardio) workout I thought of doing the abs shown by YYZgeddylee specially the one in fig 1 and for the first time I felt my lower abs, they are as built as rest of my others are but I think the lower part of my belly holds more fat then the upper part and that’s why I can’t seem to get them visible . I am following plumbo diet and added cardio to my routine still I think I need lil bit more help . Do you guys think I should take fat burner or something like that ..I am very afraid to take them because they cause acme but still if guided properly I think I can lose this pouch . something best suited for my situation I will really appreciate it guys
Thanks
Dann

[TT Eric]

Forget about fat burners, they usually will stimulate too much and raise cortisol, cortisol will induce neoglucogenesis (eating muscle). The choline in eggs that you eat once or twice a day contain choline which is a natural fat burner.

Eric

[Dann]

Forget about fat burners, they usually will stimulate too much and raise cortisol, cortisol will induce neoglucogenesis (eating muscle). The choline in eggs that you eat once or twice a day contain choline which is a natural fat burner.

Eric
Thanks Eric .. So I guess just be patient . well lets see I have till july before I start fasting I hope I could able shed that fat off my belly before then

[Dann]

Can any one tell me is this correct I found this online
Plumbo Diet for 155 lb male with 15% BF .Since I can see my upper abs I am sure my BF% must be less then 15%
155lb male at 15%bf
Meal #1: 3 whole omega-3 eggs.
Meal #2: 5oz chicken with ¼ cup raw almonds.
Meal #3: 30g whey isolate with 1 tablespoon all natural peanut butter.
Meal #4: 7oz (93%) lean ground beef with 1 cup romaine lettuce (dressing: 3 teaspoons ev
olive oil and 3 teaspoons balsamic vinegar) and 1 tablespoon flaxseed oil.
Meal #5: same as meal #3.
Meal #6: same as meal #1.

For now this is a typical day diet for me while following Plumbo Plan
7:00 am
Meal #1) 3 Boiled Egg whites Omega-3
10:30 am
Meal# 2) 2 Scoops of Promasil (Calories and other ingredients are listed below from this Protein supplement) hand full of either Walnut or Almond (Uncooked and unsalted)
1:00 pm
Meal# 3) 6 to 8 oz of Grilled Chiken either Breast or Leg and Thighs with bolw of lettuce and hand full of nuts.
4:00 pm
During Workout small scoop of BCAA (45 min Circuit style heavy Resistance Training followed by 20 to 30 mins of Cardio )
5:30 pm
Meal # 4) Post Workout 2 Scoops of Promasil with a table spoon of Organic Peanut Butter
8:00 pm
Meal #5) 6 to 8 OZ Either Fatty Fish like Salmon or Steak wtih bolw of Green Veggies usually raw no dressing .
9:30 pm
Meal #6) Same as Meal# 4

10:30 till 6:00 am Lights out


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[tiramisu]

It sounds silly. The function of the abs is to stabilize your body. Squat or Deadlift and your abs will be fully engaged with the muscles of your lower back keeping your body aligned and stable. Gut sucking and lower vs upper ab exercises are mostly pretty damn silly. Leg raises and crunches aren't a bad idea if you are injured and can't squat, deadlift or standing overhead press but they aren't going to be as effective at making the stomach muscles strong at what the muscles are designed to do.

[TT Eric]

Can any one tell me is this correct I found this online
Plumbo Diet for 155 lb male with 15% BF .Since I can see my upper abs I am sure my BF% must be less then 15%
155lb male at 15%bf
Meal #1: 3 whole omega-3 eggs.
Meal #2: 5oz chicken with ¼ cup raw almonds.
Meal #3: 30g whey isolate with 1 tablespoon all natural peanut butter.
Meal #4: 7oz (93%) lean ground beef with 1 cup romaine lettuce (dressing: 3 teaspoons ev
olive oil and 3 teaspoons balsamic vinegar) and 1 tablespoon flaxseed oil.
Meal #5: same as meal #3.
Meal #6: same as meal #1.

For now this is a typical day diet for me while following Plumbo Plan
7:00 am
Meal #1) 3 Boiled Egg whites Omega-3
10:30 am
Meal# 2) 2 Scoops of Promasil (Calories and other ingredients are listed below from this Protein supplement) hand full of either Walnut or Almond (Uncooked and unsalted)
1:00 pm
Meal# 3) 6 to 8 oz of Grilled Chiken either Breast or Leg and Thighs with bolw of lettuce and hand full of nuts.
4:00 pm
During Workout small scoop of BCAA (45 min Circuit style heavy Resistance Training followed by 20 to 30 mins of Cardio )
5:30 pm
Meal # 4) Post Workout 2 Scoops of Promasil with a table spoon of Organic Peanut Butter
8:00 pm
Meal #5) 6 to 8 OZ Either Fatty Fish like Salmon or Steak wtih bolw of Green Veggies usually raw no dressing .
9:30 pm
Meal #6) Same as Meal# 4

10:30 till 6:00 am Lights out


34396

Why not going with the exact diet ?

3 egg white (without yolk) isn't enough in the morning, plus I doubt the promasil is carb free, since it contain whey concentrate! Better out with a whey Isolate.

Eric

[cog]

It sounds silly. The function of the abs is to stabilize your body. Squat or Deadlift and your abs will be fully engaged with the muscles of your lower back keeping your body aligned and stable. Gut sucking and lower vs upper ab exercises are mostly pretty damn silly. Leg raises and crunches aren't a bad idea if you are injured and can't squat, deadlift or standing overhead press but they aren't going to be as effective at making the stomach muscles strong at what the muscles are designed to do.

The abs are not only to stabilize,but to bring upper and lower body closer together.Try the TRX movements on YouTube if you feel squat and deadlift can do it all for you.

[Dann]

Pissed as hell ... Measured my self yesterday .. Lost quater of an inch from my arms and 1 inch from my chest .. Waist however stays they same .. All the gains I made over the winter seem to be fading away :( freaking 4 lbs gone in just 2 weeks.

[TT Eric]

If you strict with the diet, you won't loose any muscle at all, if you have lost some muscle it means either you are not strict with the diet and have some carbs here and there that are bumping you off ketosis and cannibalize some muscle into glucose, or if you are doing things like cardio over 120 BPM or sports that required glycogen or training the wrong way (like too much sets, too much reps, using supersets etc...).

Eric

[Dann]

I am not taking any direct carbs since the day i started this ... I has to be my workout as I do alot of Super sets ,combo sets , for how long should I workout .Resistant plus cardio
Thanks
Dan

[TT Eric]

No cardio on Palumbo diet, brisk walking preferably in fasting state before breakfast not going all out first, but slowly increasing if you see fat loss stall (20 min per day, then 30, 40 etc), train heavy the same way you add muscle, 3-10 reps, HIT style, no drop sets, no supersets, no extra long work-out. You have to your proteins and fats at equal spaced time, each 2.5 -3 hrs, to keep you with a steady influx of protein, keep you off being too hungry (cortisol inducer) and you should not loose any muscle at all.

Eric

[Dann]

Thank you Eric .. I can see my mistakes that cost me alot ... I actually uped my resistance from 30 min to 45 min and added 20 mins of HIIT training after that . thats the only thing i can notice thats off .. Now I just have to try to get up early in the morning to do 30 min light walking on eliptical machine 120 Bpm ? right

[TT Eric]

Elliptical is ok, or you can simply go outside and take some fresh air!

Eric

[Dann]

At 5:00 am in the morning ? I guess I will try ,

[kindofabigdeal8]

Pissed as hell ... Measured my self yesterday .. Lost quater of an inch from my arms and 1 inch from my chest .. Waist however stays they same .. All the gains I made over the winter seem to be fading away :( freaking 4 lbs gone in just 2 weeks.

The diet is great yes but the caveat is that you can’t do any HIIT cardio; have you tried another keto variation such as the TKD.

That being said, if it aint broke don’t fix it... As for your loss of size in arms and chest, it’s normal; Keto will dry you out if done correctly. You will not be holding as much water, on top of that glycogen stores will deplete, you will not look “full” until your carb-up day and even then it won’t be close to the “fullness” you are accustomed to seeing during an off season bulk.

Always keep in mind that size is illusion, off season you feel big and full, during most of your diet you will look flat and skinny. In terms of measurements; muscle size is not quantifiable. I would assume you could quantify the amount of muscle to bf to bone density only with a high tech scanner. After a while you will get to know your body and understand that you haven’t lost muscle just size.

Think of it this way; body builder look really off (skinny but not really dry, lean but not super ripped, small and flat) one week out, after carb up they look full, ripped and dry. This is done by manipulating water, sodium, carbs and fats after you are done a diet. If you stick to the diet there will be a point in time when you will be shredded as hell, then it’s time for carb-up. It all pays off in the end.

[tiramisu]

The abs are not only to stabilize,but to bring upper and lower body closer together.Try the TRX movements on YouTube if you feel squat and deadlift can do it all for you.

Those aren't your abs, unless you think your psoas and hip flexors are abs. Don't get me wrong the hip flexors are incredibly important for mobility in athletics, as is the entire posterior chain but they aren't your "abs". Your psoas and hip flexors will provide the movement for and aft.

http://www.crossfitsouthbay.com/wordpress/wp-content/uploads/2012/01/psoas.jpg

From a hip perspective the entire lower cross provides hip/low back stability...

http://farm8.staticflickr.com/7238/7387112342_34e939a4e8_z.jpg

[cog]

Those aren't your abs, unless you think your psoas and hip flexors are abs. Don't get me wrong the hip flexors are incredibly important for mobility in athletics, as is the entire posterior chain but they aren't your "abs". Your psoas and hip flexors will provide the movement for and aft.

http://www.crossfitsouthbay.com/wordpress/wp-content/uploads/2012/01/psoas.jpg

From a hip perspective the entire lower cross provides hip/low back stability...

http://farm8.staticflickr.com/7238/7387112342_34e939a4e8_z.jpg


Regardless of whether there was any activation of the others if I curl my upper body down or curl my lower body up my abs are involved.If powerlifting did everything for you none of them would have big bellies.Have you tried a TRX reverse pike?There needs to be movement.

[tiramisu]

No cardio on Palumbo diet, brisk walking preferably in fasting state before breakfast not going all out first, but slowly increasing if you see fat loss stall (20 min per day, then 30, 40 etc), train heavy the same way you add muscle, 3-10 reps, HIT style, no drop sets, no supersets, no extra long work-out. You have to your proteins and fats at equal spaced time, each 2.5 -3 hrs, to keep you with a steady influx of protein, keep you off being too hungry (cortisol inducer) and you should not loose any muscle at all.

Eric

The last time I was on the Palumbo train I was up to an hour a day of walking to keep losing fat by week 20. If you are within 16 weeks of your target weight then Palumbo works well but if you are need to lose much more than 30 pounds as a male without injecting lots of testosterone there are healthier ways to approach the problem with less rebound afterwards.

IMO, for an obese/overweight male it's a lot easier to work with balanced macros and a minor caloric deficit and lose about a pound a week (i.e. 600-700 cals carb/fat/protein for a 200 pound target weight male ) till you get to 12-15% body fat than it is to try to crush it with an all in ketogenic diet. I've tried both and the keto contest diet is extremely effective in the short term but you will incur a rebound that you might otherwise avoid. A rebound from 6% competition body fat to 12-15% is arguably healthy. A rebound from 12-15% to +20% in a male isn't.

A shit ton of testosterone will help as well but don't be in any way shocked if your blood test come back low or low normal post diet after you have wrung yourself out.

I'm old and bitter so I probably have no clue but while I'd be tempted to jump on a keto diet again I would definitely get myself to around 12% body fat, have my metabolism burning 5k calories a day (from lots of sled drags and metcons) and then run it for 12 weeks rather than try to push it for 20 with an endocrine system already compromised by both being fat and having a slow base metabolism. IMO (again) HRT levels of testosterone and a supportive doctor would also be a good idea for those of us who belong in a geriatric ward and unnecessary for the rest of the world.

[tiramisu]

Regardless of whether there was any activation of the others if I curl my upper body down or curl my lower body up my abs are involved.If powerlifting did everything for you none of them would have big bellies.Have you tried a TRX reverse pike?There needs to be movement.

http://www.markbellpower.com/no-mo-back-fat/

Here's Mark Bell @ 249 pounds ... Elite Power lifter down from 300 or so and a good example of what is under that big stomach.

http://www.markbellpower.com/wp-content/uploads/2013/01/image-225x300.jpg


Ab workout


http://www.youtube.com/watch?feature=player_embedded&v=sUEVZrYeWco#!

[cog]

Big guy lifting big weights....sure there is development.But I am 100% positive his abs and especially upper abs could be stronger,not to mention his TA from any of those twisting TRX moves.You should give them a try and let us know.

[cog]

Kroc uses a roman chair with a 45 plate on his forehead or a high cable.

[tex]

i dunno....konstantin can pull 930+ with no belt.....his core is wicked.....

[cog]

i dunno....konstantin can pull 930+ with no belt.....his core is wicked.....

That guy has a style all his own.Just one example,doesn't mean it works for millions of others.

[tex]

ya he's a freak.....lifts with a rounded back.......

[tiramisu]

ya he's a freak.....lifts with a rounded back.......

His upper back isn't rounded when he is deadlifting a mere 700 pounds or so. He has picture perfect form until he is doing things like deadlifting 939lbs with no belt.

The abs are for stability. Whatever it is you are training with your ab-wheel, scizer, -omatic, trx, pixie dust isn't abs or spinal erectors. Deadlift/squats/overhead press work for everyone. That is all... Carry on with the baffle-gab.

[cog]

His upper back isn't rounded when he is deadlifting a mere 700 pounds or so. He has picture perfect form until he is doing things like deadlifting 939lbs with no belt.

The abs are for stability. Whatever it is you are training with your ab-wheel, scizer, -omatic, trx, pixie dust isn't abs or spinal erectors. Deadlift/squats/overhead press work for everyone. That is all... Carry on with the baffle-gab.

When I pull 40mm rock with a concrete rake my abs are not static,they are pulling down my upper body to apply pressure,along with tris and lats.You can fool yourself all you want,squats and deads alone are not optimal.Ive had huge powerful guys on site.If they don't work their guts they are not very effective.Carry on.

[Dann]

The diet is great yes but the caveat is that you can’t do any HIIT cardio; have you tried another keto variation such as the TKD.

That being said, if it aint broke don’t fix it... As for your loss of size in arms and chest, it’s normal; Keto will dry you out if done correctly. You will not be holding as much water, on top of that glycogen stores will deplete, you will not look “full” until your carb-up day and even then it won’t be close to the “fullness” you are accustomed to seeing during an off season bulk.

Always keep in mind that size is illusion, off season you feel big and full, during most of your diet you will look flat and skinny. In terms of measurements; muscle size is not quantifiable. I would assume you could quantify the amount of muscle to bf to bone density only with a high tech scanner. After a while you will get to know your body and understand that you haven’t lost muscle just size.

Think of it this way; body builder look really off (skinny but not really dry, lean but not super ripped, small and flat) one week out, after carb up they look full, ripped and dry. This is done by manipulating water, sodium, carbs and fats after you are done a diet. If you stick to the diet there will be a point in time when you will be shredded as hell, then it’s time for carb-up. It all pays off in the end.

Thanks kindofabigdeal8 That was really helping and notice this week after stuffing my face with a pizza as my cheat meal .
I also started doing low intensity cardio on empty stomach first thing in the morning as today was my first day I only did for 15 min I think as Eric TT recommended . I kept my HR around 120 to 130 which was pretty much next to nothing lil sweat nothing else happen .. I am changing my training as well taking out all the combo , super and drop sets just leaving my self with good old heavy lifting :)
I feel my lower abs under crunch but they are buried under couple of inches of fat layer . I really dont know how to get to them for now but I will keep on following this diet untill I do.
Thanks Guys

[TT Eric]

Here is video on how to target the lower abs : http://www.youtube.com/watch?v=o8cSryGgMBI&feature=youtu.be

But as I said many times, you don't build muscles while dieting, so your best time would be right after you finished your diet, when you see your abs but also when you are in a calorie surplus and you are building muscle.

Eric

[cog]

If he hasn't worked them he could still gain some strength,provided the deficit isn't too large.Plenty of people have claimed to have gained muscle mass while dieting,including Dan Duchaine.But his methods would differ from Eric as he is natty.

[Dann]

Great Link Eric .. Tried the one with the pull up bar and I did feel the scretch and contract . Took my so long to realize that the trick is in the Stretch and Squeeze Thanks to Sagi Kalev .
Question . How many times a week should I do Cardio as I am doing it on empty Stomach .Should I add this cardio to my regular one which was HIIT once a week for 40 min in evening . ?

[TT Eric]

You are supposed to begin slowly, 20-30 EOD, then increase by 10 min increments when fat loss stall. Prae can correct me, but you can go up to 1hrs everyday in the morning and 1hr in the evening.

Eric

[Dann]

So update after 1 month of diet ... I lost more the aninch of my waist ... My chest and lats are more visible and look defined ... And I only lost 3 lbs weight :) I fact I gain a lb last week which I think only be muslce as I m eating soo clean ... Big thanks to ERICTT and all of you guys seems like things are working for me

[Dann]

Update .. I think I hit the platue , As i am not loosing anymore fat infact I have actually gain that inch off my waist back .. right now I am hoverying at 15% BF .. following plumbo very closely .. only on cheat day (Saturday) I have Protien Powder Pancake which are made of Oats ,Protein Powder and multi grain flour with a banana smashed in them as breakfast and then start my actual cheat day from 5:00 pm eat what ever I want or I can , Chips , Cupcakes , Coke , popcorns Fried Chicken etc.
PLEASE HELP

[TT Eric]

How long have you been dieting so far ?

Eric

[Dann]

Since 15 April 2013
Ok just Calculated my entire Day calories that I am consuming I am weighing at 150 to 151 Lbs with 15% BF

33.5g Carbs

121.1g Fat

230.7g Pro

2,109 Cal
According to this deit my protien consumption is 1.5 gm\lbs\day .. Is this correct do I suppose to consume that much protien while in Plumbo diet .. ?

[TT Eric]

Sounds right!

About your 1'' more at the waist, don't confuse bloating from fat, after the cheap meal it's normal to be bloated a bit for some times, you'll be back to 'slim' soon.

Unless you had metabolic damages before you started the DP's diet, you cannot get fatter doing this (according that you doing it correctly), at most fat loss stall cause the metabolism as adapted, this is why you increase cardio slowly (10 min increment) when it does, you can also do some in the evening eventually. Then if weight loss stall you being to introduce protein only day, you begin by once a week, when fat loss stall, you do 2 protein day per week, etc. But the more you 'squeeze' your metabolism/diet, the more you need to be careful after the diet is over, ie re-introducing the carbs slowly. Aim to lose 1-2lbs per week.

Eric

[Dann]

Ok so I tweeked my Diet a bit .. Seening I was getting more Protien and less fat before so I played around it a bit I think my fiber is still low .. but I was your opionion


Break Fast
Black Coffee 6 Oz
2 Whole Eggs Boiled or Omelet

Snack 10:30 am
30 gm of Whey Isolate
¼ cup of raw unsalted Almonds

Lunch 1:00 pm
5 ounce Of Chicken Breast
1 cup Of Green Salad
¼ cup of Almonds (Raw and Unsalted)

Snack (post workout) 5:00pm
30 G of Protein in Almond Milk and water
2 Tbsp. Almond Natural Butter

Dinner 8:00 pm
6 Oz of Salmon or Lean Steak Grilled
Green veggies Salad Bowl
3 Tbsp Virgin Olive Oil
3 Tbsp Balsamic Vinegar

10:30 PM Snack
30gm Protien
2 Tbsp Almond

That’s give me total of
43g Carb
10.46 Fiber
132.8g Fat
211.4g Pro
2,172 Cal

Total Carbs
FAT – 54%
PROTEIN – 38.2 %
CARB – 7.8 %
Alcohol- 0%

[TT Eric]

12g of protein at the breakfast is too low, and 3T of oil + the fat in your meat, is a bit too much. IMO

Eric

[scottlove]

Ok so I tweeked my Diet a bit .. Seening I was getting more Protien and less fat before so I played around it a bit I think my fiber is still low .. but I was your opionion


Break Fast
Black Coffee 6 Oz
2 Whole Eggs Boiled or Omelet

Snack 10:30 am
30 gm of Whey Isolate
¼ cup of raw unsalted Almonds

Lunch 1:00 pm
5 ounce Of Chicken Breast
1 cup Of Green Salad
¼ cup of Almonds (Raw and Unsalted)

Snack (post workout) 5:00pm
30 G of Protein in Almond Milk and water
2 Tbsp. Almond Natural Butter

Dinner 8:00 pm
6 Oz of Salmon or Lean Steak Grilled
Green veggies Salad Bowl
3 Tbsp Virgin Olive Oil
3 Tbsp Balsamic Vinegar

10:30 PM Snack
30gm Protien
2 Tbsp Almond

That’s give me total of
43g Carb
10.46 Fiber
132.8g Fat
211.4g Pro
2,172 Cal

Total Carbs
FAT – 54%
PROTEIN – 38.2 %
CARB – 7.8 %
Alcohol- 0% That looks like such a small amount of food between waking and 1pm. By 1pm. I've usually put down about 2000 calories and 120 gr. of protein. At these amounts, I still manage to stay at around 10% and make good gains in size.

[Dann]

But I think Calories intake depend on your weight too..
You must be big guy where I am not .. for me consuming 2000 Cals a day is enough to keep me in maintances cycle .
@ERICTT
How about 3 eggs and no oil in my salad with Salmon or Steak at dinner ??

[TT Eric]

You can have some oil with it, 3t, not 3T (15g vs 45g).

3eggs sounds right also, from the info I have :

155lb male at 15%bf
Meal #1: 3 whole omega-3 eggs.
Meal #2: 5oz chicken with ¼ cup raw almonds.
Meal #3: 30g whey isolate with 1 tablespoon all natural peanut butter.
Meal #4: 7oz lean ground beef with 1 cup romaine lettuce (dressing: 3 teaspoons ev olive oil and 3 teaspoons balsamic vinegar)
Meal #5: same as meal #3.
Meal #6: same as meal #1.

Eric

[Dann]

You can have some oil with it, 3t, not 3T (15g vs 45g).

3eggs sounds right also, from the info I have :

155lb male at 15%bf
Meal #1: 3 whole omega-3 eggs.
Meal #2: 5oz chicken with ¼ cup raw almonds.
Meal #3: 30g whey isolate with 1 tablespoon all natural peanut butter.
Meal #4: 7oz lean ground beef with 1 cup romaine lettuce (dressing: 3 teaspoons ev olive oil and 3 teaspoons balsamic vinegar)
Meal #5: same as meal #3.
Meal #6: same as meal #1.

Eric
I have dropped down to 150Lbs .. thats why I tweaked it .. do you think it doesnt matter 150 or 155

[TT Eric]

5lbs in not enough to make a change.

Eric

[Dann]

Any adivce on having a GHD machine at home .U think its a good investment .I read an aritcle on this website as how can it help defining Abs

[cog]

Any adivce on having a GHD machine at home .U think its a good investment .I read an aritcle on this website as how can it help defining Abs

It has to be fully adjustable,both height and distance of the foot plate.

[Dann]

OK so week 7 .. Still dropping Weight but my waist size seems to be stuck . I am keeping up with my diet, making sure I dont loose my muscles , also during training or cardio keeping my HR in Fat burn zone with is 122 to 135 BPM for guy of my age ..
So cardio fitst thing on empty stomach EOD 30 mins
Cardio after workout atleast twice a week as well 30 mins
Workout session . Hitting them hard, heavy and shorter (30 to 45 mins )for now .

Any suggestion or comments ?

[TT Eric]

You can train more then 30 45 min if you want, I personally don't monitor BPM in the gym but I take enough break between sets to breath normally, don't forget that those 50g of carbs you get by traces per day are for the gym and it's ok to train hard, but not pushing beyond failure (drop set, super-sets, negatives...).

Eric

[Dann]

But what about the problem that I am constantly loosing weight but there is no effect on my waist what so ever .. I always have this problem where my wasit reach to certain number 32 Inch and then just stucks there no matter how hard or how much I try .. what is the secret for getting sherded

[TT Eric]

If you are not loosing muscle, but loosing fat fat (but elsewhere) it's just a matter of time before you get there. Personally the last thing to go is the love handles for me when I did my 1st competition (I was on a low fat diet), I had veins on the abs, but still flubber on the sides, but it went away eventually (when I had not much visible fat elsewhere).

Depending of certain factors (like hormones profile) you hold fat at some place longer then other places, it's not like if you can spot reduce where you want or lean every parts of your body at the same speed, some places lean faster then others.

Often it's the place where we want to loose fat the most that stick to the end the most.

Eric

[Dann]

Every thing going great ... I am thinking to add some food that can cause Diuretic state .. So far I added a cup of black coffee with lunch and one normal side grapefruit before going to bed .. Any thoughts ??