One month to get ripped...

UCD dude

So I'm heading away on a j1 in exactly a month. I'v been steadily gaining weight (purposely) over the last 8 months or so. Was 84kg last September, got up to 93kg at one stage in February, now back down to 88kg. I took a few pics of myself today and realised I still have more fat than I'm comfortable with. I dunno how to use calipers, but Id say I'm around 14 or 15% bodyfat. I'm 21 years old, and 5'10.
I'm not a noob when it comes to the gym, my max lifts are roughly

Squat- 135
Bench- 92
Dead- 175
Chins- 12 reps

However, this will be the first time in years I'm actually making an effort to ''cut up''. I know a month isn't a long time to work with but I'm willing to give it my best shot. Anyone got any tips? I was considering a fat burner, if anyone can recommend one. Money isn't really a problem.

Today was the first day in ages I tried to limit my carbs. So tough.
What kind of workouts should I be doing? I want to retain muscle and simply burn the fat. How many times a week you reckon? I can go every day if needs be.

Here's exactly what I ate today, please tell me if I'm on the right track.
12 pm Breakfast- big bowl of oatmeal and a tin of tuna
4pm -Post workout (weights + HIT) I had bottle of powerade and a protein shake
5pm Dinner - steak and rice
7pm snack-2x Ryvita with ham and protein shake
10pm snack- same again but with an apple and a natural yoghurt
12.30am steak and fish oil tablets

I'm still starving!

P.S Transform, please post, you pretty much look like what I want to look like!
Thanks in advance.

Colm_OReilly

Sprint workouts, crossfit metcons.

discus

I'd be interested to see before and after pics

(no homo)

:pac:

Transform

UCD dude wrote: »

So I'm heading away on a j1 in exactly a month. I'v been steadily gaining weight (purposely) over the last 8 months or so. Was 84kg last September, got up to 93kg at one stage in February, now back down to 88kg. I took a few pics of myself today and realised I still have more fat than I'm comfortable with. I dunno how to use calipers, but Id say I'm around 14 or 15% bodyfat. I'm 21 years old, and 5'10.
I'm not a noob when it comes to the gym, my max lifts are roughly

Squat- 135
Bench- 92
Dead- 175
Chins- 12 reps

However, this will be the first time in years I'm actually making an effort to ''cut up''. I know a month isn't a long time to work with but I'm willing to give it my best shot. Anyone got any tips? I was considering a fat burner, if anyone can recommend one. Money isn't really a problem.

Today was the first day in ages I tried to limit my carbs. So tough.
What kind of workouts should I be doing? I want to retain muscle and simply burn the fat. How many times a week you reckon? I can go every day if needs be.

Here's exactly what I ate today, please tell me if I'm on the right track.
12 pm Breakfast- big bowl of oatmeal and a tin of tuna
4pm -Post workout (weights + HIT) I had bottle of powerade and a protein shake
5pm Dinner - steak and rice
7pm snack-2x Ryvita with ham and protein shake
10pm snack- same again but with an apple and a natural yoghurt
12.30am steak and fish oil tablets

I'm still starving!

P.S Transform, please post, you pretty much look like what I want to look like!
Thanks in advance.

do all of this man - just written today for you!!

7 fast fat loss fixes!!


http://thetransformationcatalyst.wordpress.com/2010/05/01/7-fast-fat-loss-fixes/

the drifter

Transform wrote: »

do all of this man - just written today for you!!

7 fast fat loss fixes!!


http://thetransformationcatalyst.wordpress.com/2010/05/01/7-fast-fat-loss-fixes/

your like a fat loss ninja...waiting hoping praying that someone posts a thread like this so you can pounce......

Remmy

jesus that celeb workout vid was brutal!I cant believe that muck is allowed to be shown to the public.

UCD dude

Ok, thanks a lot for the advice. This is the part I'm having trouble with.
2. Sort your diet out – 70% of all weight loss is about your diet so cut out alcohol, junk foods and all starchy carbs i.e. bread, rice, cereals, pasta, potatoes and all sweet fruit.

I had oatmeal and a yoghurt and tuna for breakfast at 1.pm
It's now 4.40 and I'm hungry again. What the hell am I supposed to eat for the rest of the day? The only good fats I know of are nuts. Fish oils and olive oils don't really feel like real food to me and don't fill me up at all.

Should I just have fruit and protein then nuts and protein for the next couple of meals? I'm really struggling to stay off the breads. Also, what do people think about fat burners? I'v heard they help suppress your appetite.

Esse85

I wouldnt bother with a fat burner, will have about zero impact.

UCD dude

While I'm at it, should I ignore the Recommended Daily Intake on my fish oil tablets?
I have the Tesco Omega 3 Pure Fish oil which has
-1000 mg Fish body oil
-180 mg EPA
-120 mg DHA
per capsule

It says not to take more than one capsule per day, but I always hear about people taking like, 12 capsules a day. What say you?

Blobby George

UCD dude wrote: »

While I'm at it, should I ignore the Recommended Daily Intake on my fish oil tablets?
I have the Tesco Omega 3 Pure Fish oil which has
-1000 mg Fish body oil
-180 mg EPA
-120 mg DHA
per capsule

It says not to take more than one capsule per day, but I always hear about people taking like, 12 capsules a day. What say you?

Ah here, that's excessive. I drop two a day as recommended.

Transform

UCD dude wrote: »

While I'm at it, should I ignore the Recommended Daily Intake on my fish oil tablets?
I have the Tesco Omega 3 Pure Fish oil which has
-1000 mg Fish body oil
-180 mg EPA
-120 mg DHA
per capsule

It says not to take more than one capsule per day, but I always hear about people taking like, 12 capsules a day. What say you?

4-5 per day would be my recommendation

just did an article on fat loss products - what really works.... now when will i post it?

HankScorpio1985

just on the whole diet thing i have a few questions.

like the original poster i am looking to get "cut up". i am around 95kg, 6ft 3 and would be carrying a bit of excess bodyfat on my back and belly. i workout 6 times a week, mostly HIIT(either sprints or a boxing session) or bodyweight stuff (chins, pull ups, push ups, squats and variations etc.). I used to do a lot of weights so i would consider myself strong-ish. i had an operation on my back in october and while two physios have given me the all clear i just decided to give myself a break and stick to bodyweight stuff. my typical daily diet would be........

9am: bowl of oatibix
11am post workout: protein shake and banana
12pm: scrambled egg with 2 slices of wholegrain toast
2pm: Snack
3.30pm: Tuna sandwich on brown bread with side salad
5pm: Snack
7-8pm Dinner. Half the time this would be meat/fish and veg but if someone has cooked a lasgane/strogonoff/sweet and sour i will eat that. it would never be anything bad per say

My snacks would be made up of combinations of fruit, nuts, wholegrain crackers, peanut butter and soda bread.

My questions would be
Is it ok to basically eat the same thing everyday? obviously my dinner is usually different from the day before
Is there anything i could add or take away from the above?
Is the amount of bread ok? i have been trying to cut down and so far thats as far as i can go.
is there anything more filling i could be snacking on? i am usually starving by the time i get to a main meal and i dont think the snacks fill me up in between.

thanks

Transform

UCD dude wrote: »

Ok, thanks a lot for the advice. This is the part I'm having trouble with.
2. Sort your diet out – 70% of all weight loss is about your diet so cut out alcohol, junk foods and all starchy carbs i.e. bread, rice, cereals, pasta, potatoes and all sweet fruit.

I had oatmeal and a yoghurt and tuna for breakfast at 1.pm
It's now 4.40 and I'm hungry again. What the hell am I supposed to eat for the rest of the day? The only good fats I know of are nuts. Fish oils and olive oils don't really feel like real food to me and don't fill me up at all.

Should I just have fruit and protein then nuts and protein for the next couple of meals? I'm really struggling to stay off the breads. Also, what do people think about fat burners? I'v heard they help suppress your appetite.

use handful of nuts and berries as snacks or oatcakes with tuna/chicken on top.

you should be hungry 3-4hrs after last meal thats normal.

overall, it about getting better at cooking, looking at various recipes and modifying according to your needs.

Plenty of lean meat, eggs, veg, fruit, nuts, fish, etc will get you there.

Transform

HankScorpio1985 wrote: »

just on the whole diet thing i have a few questions.

like the original poster i am looking to get "cut up". i am around 95kg, 6ft 3 and would be carrying a bit of excess bodyfat on my back and belly. i workout 6 times a week, mostly HIIT(either sprints or a boxing session) or bodyweight stuff (chins, pull ups, push ups, squats and variations etc.). I used to do a lot of weights so i would consider myself strong-ish. i had an operation on my back in october and while two physios have given me the all clear i just decided to give myself a break and stick to bodyweight stuff. my typical daily diet would be........

9am: bowl of oatibix
11am post workout: protein shake and banana
12pm: scrambled egg with 2 slices of wholegrain toast
2pm: Snack
3.30pm: Tuna sandwich on brown bread with side salad
5pm: Snack
7-8pm Dinner. Half the time this would be meat/fish and veg but if someone has cooked a lasgane/strogonoff/sweet and sour i will eat that. it would never be anything bad per say

My snacks would be made up of combinations of fruit, nuts, wholegrain crackers, peanut butter and soda bread.

My questions would be
Is it ok to basically eat the same thing everyday? obviously my dinner is usually different from the day before
Is there anything i could add or take away from the above?
Is the amount of bread ok? i have been trying to cut down and so far thats as far as i can go.
is there anything more filling i could be snacking on? i am usually starving by the time i get to a main meal and i dont think the snacks fill me up in between.

thanks

drop the bread completely and eat more veg and fruit

why do people insist in training like bodybuilders (split programs) when they want to look like athletes?

UCD dude

Transform wrote: »

use handful of nuts and berries as snacks or oatcakes with tuna/chicken on top.

you should be hungry 3-4hrs after last meal thats normal.

overall, it about getting better at cooking, looking at various recipes and modifying according to your needs.

Plenty of lean meat, eggs, veg, fruit, nuts, fish, etc will get you there.

Ok, so yesterday I didn't eat any grains at all bar oatmeal for breakfast, and 2 oatcakes later on. It actually wasn't as hard as I thought it was going to be. Would I be right in thinking that I can eat as much fruit as I want? My stomach did feel a bit emptier than usual so I just scoffed down the berries.
Also, I'v heard it's actually a good thing if you have a cheat day once a week, somethin to do with leptin levels IIRC. What do you think about this?

Sorry for the barrage of questions, thanks for the help.

argosy2006

whats your starting point, do u look like nutty professor before or after he takes he's potion

Shane732

UCD dude wrote: »

Ok, so yesterday I didn't eat any grains at all bar oatmeal for breakfast, and 2 oatcakes later on. It actually wasn't as hard as I thought it was going to be. Would I be right in thinking that I can eat as much fruit as I want? My stomach did feel a bit emptier than usual so I just scoffed down the berries.
Also, I'v heard it's actually a good thing if you have a cheat day once a week, somethin to do with leptin levels IIRC. What do you think about this?

Sorry for the barrage of questions, thanks for the help.

If money isn't a problem then why don't you actually go and do some training with Transform?

You'll get diet programs and proper workouts too.

legend365

Shane732 wrote: »

If money isn't a problem then why don't you actually go and do some training with Transform?

You'll get diet programs and proper workouts too.

Or an ak-47 handy

Shane732

legend365 wrote: »

Or an ak-47 handy

I don't get it.....!

Khannie

legend365 wrote: »

Or an ak-47 handy

I don't get it either. Can you explain?

legend365

If he ain't got no money

Personal trainers work well under pressure :P

thirdmantackle

Transform wrote: »

drop the bread completely and eat more veg and fruit

why do people insist in training like bodybuilders (split programs) when they want to look like athletes?

i would find it very hard to replace bread in my diet. I get 30 mins (max) for my lunch and if i don't eat some home made brown bread sandwiches with tuna or eggs then i would collapse.

you will have to explain the second part of that comment to me

Transform

all i hear are excuses. There are a ton of non-bread options. Keep selling yourself that story and you might never get to where you want to be as if thats how you are treating lunch i would be worried about other parts of the day.

Dropping bread is not going to make a massive difference if the rest of the diet is rubbish and your training is average at best but it will make a difference if the other pieces of the jigzaw are in place.

my comment on bodybuilders is that go to almost every gym and you will see many guys and some girls training like bodybuilders (i.e. chest and arms one day, legs another etc) yet when you ask them they do not want to look like a bodybuilder (which i totally hate the modern version of) and want to look like an athlete.

That being the case the majority of guys and girls need to sweat more, train for the look they want and stop making excuses.

I know i have a ton of things to work on and none of them are inner chest exercises, building bigger arms or whether my overall look is proportional.

I just care about being perfect ala friday night lights and getting that mentality into your head will get you to do all of what it takes to look your best.

Getting ripped as you call it is not something you can learn via a feckin thread on ANY site. there are no secret fat loss programs or magic diets. Its something you have to EARN the right for through consistent dedication to all the areas in looking your best, exercise, nutrition and most importantly motivation.

I am now off to the gym now to ask myself to dig a bit deeper and work a little harder and THAT is going to keep me miles ahead of the game.

https://www.youtube.com/watch?v=9j11Gyzc-Yw

the drifter

/off topic

transform....nuts and berries...where do you buy yours? all i can find are crappy dunnes/aldi mixed nuts which aint worth a crap...

/on topic...sorry

Transform

the drifter wrote: »

/off topic

transform....nuts and berries...where do you buy yours? all i can find are crappy dunnes/aldi mixed nuts which aint worth a crap...

/on topic...sorry

nuts - health food shops and berries i buy fresh from supermarkets or frozen in lidl (blended into my protein drinks with small amount of apple juice and a greens product)

the drifter

Transform wrote: »

nuts - health food shops and berries i buy fresh from supermarkets or frozen in lidl (blended into my protein drinks with small amount of apple juice and a greens product)

good man never tried lidl! aldi dont seem to have frozen berries!

what nuts do you eat...im assuming salted peanuts are not what you mean :P aldi do have nice mixed nuts but and there bloddy addictive though!

Bodhisopha

Transform wrote: »

4-5 per day would be my recommendation

just did an article on fat loss products - what really works.... now when will i post it?

Can somebody please explain to me the purpose for exceeding the stated dose on Omega 3 capsules?

I don't get it.

BobbyOLeary

Bodhisopha wrote: »

Can somebody please explain to me the purpose for exceeding the stated dose on Omega 3 capsules?

I don't get it.

Basically the stated dose is too low to get any real benefits from the tablets. Personally I prefer liquid fish oil (Carlson's do a lovely one) as it's easier to get the amount in.

TommyKnocker

Bodhisopha wrote: »

Can somebody please explain to me the purpose for exceeding the stated dose on Omega 3 capsules?

I don't get it.

To my way of thinking the stated dose is aimed at Jane/Joesph Soap. The folks who eat an average diet and do next to no exercise.

The advise given here is by folks into fitness for folks into fitness. So just like the average calorie intake for men is 2500 and for women is 2000.

Someone working out hard 4-6 times a week will not be average. So just like they will need higher than the average number of calories, they can consume more than the stated dose of fish oil for average person.

Fish oils provide Essential Fatty Acids (EFA's) and depending on the brand used, the stated does will provide a certain % of these EFA's. However the diet of the average person will not make up the deficit of EFA's as it usually does not include nuts, oily fish etc, so taking more then the stated does will do no harm.

Well that's my way of thinking anyways.

M

rubadub

the drifter wrote: »

good man never tried lidl! aldi dont seem to have frozen berries!

what nuts do you eat

Tesco also have frozen berries, they are usually cheaper and in better condition than fresh, and since they are frozen soon after picking they could have more nutrients. You can get unsalted/unroasted nuts in the baking section in supermarkets. My tesco has nuts in about 5-6 different locations! in the fruit & veg, in a "healthy section", with snacks, baking section and on random isles. Holland & barret have them cheap the odd time.

The frozen berries also chill down protein shakes if you are adding them.

UCD dude

This all sounds berry good. But tell me, is it ok to snack on nuts and berries at the same time? I'v heard it's bad to combine fats and carbs in the same meal. Would I be nuts to do that?

Transform

BobbyOLeary wrote: »

Basically the stated dose is too low to get any real benefits from the tablets. Personally I prefer liquid fish oil (Carlson's do a lovely one) as it's easier to get the amount in.

agreed!

Transform

UCD dude wrote: »

This all sounds berry good. But tell me, is it ok to snack on nuts and berries at the same time? I'v heard it's bad to combine fats and carbs in the same meal. Would I be nuts to do that?

eat the food man just eat it!!

Its not berries you need to worry about its the junk food, pints at the weekend and not training hard enough