SyStEmPhReAk Member

**Grabs popcorn**

If the nutritional info doesn't say "cooked" weigh it raw. Cooking will alter the hydration of most foods (water) but will not change it's nutritional nor it's caloric value. You will likely underestimate your calories and macros if you weigh after.

:noway: cliff notes??? Joking! Good post!

This Unless the package also has nutritional value for cooked, weigh it raw.

Most men will start seeing abs at or below 10% BF. For women it's more, around 15% or so. Genetics plays a roll in the shape of the ab muscle, therefore the definition and the ability to see a six pack vs a four pack. But generally speaking most individuals who train their abs, eat healthy, and have a low enough BF% will…

What is your BF%?

^^ THIS If you are adhering to a strict calorie deficit (weight/measuring everything accurately to ensure you are at a calorie deficit) then timing of your meals does not matter. For personal preferance, however, some may sleep better on a full stomach, while others sleep better on an empty stomach. I always have a snack…

Pure protein.

<eats a protein bar EVERY DAY!!

It's up to you. You decide what makes you feel best. Timing of meals is not as important as making sure you hit your caloric goals.

270g. Mostly slow digesting "good carbs".

Chest, obliques and treadmill work.

If you are eating at a caloric deficit, weights will help with weight/fat loss. Lifting by itself does not add mass. Lifting in a caloric surplus will help develop more muscle - the caloric surplus adds weight.

Like you know a deep dark secret about me :noway:

4:30 am during the week. 8:30/9:00 on weekends.

<Patiently waiting for the "yoga vs weightlifting: which gives better results" thread! :laugh: :smile:

It's science.... In order to build muscle/retain muscle, you've got to do some sort of resistance training. Weight lifting is a great form of resistance training. Swimming, while a form of resistance training, will not put the same demands on your muscles as weight lifting will. Weight lifing causes tears to your muscle…

Just goes to show that you can do anything if you put your mind to it!!!

^this With that said, you don't NEED protein shakes if you are hitting your daily amount through whole foods. If you already have a diet consisting of lean meats and fish, you may find that you get enough protein already. Shakes are used as a supplement to help you hit your protein goal if you find you aren't getting…

False. The next person hates cats

@crazy - all of them!

All of the crunches and ab work you do will be for nothing if you don't reduce your overall body fat. Here's another one for you - "you can't out-train a bad diet". Males start showing abs somewhere around 10% BF or so. If you want a six pack, you've got to start with reducing your body fat through a calorie deficit first.…

it has already been said in the thread, but i'll say it again... Watching your diet and decreasing your body fat through a calorie deficit are the best things you can do to work your abs. Add some strength training and core work and you'll be as good as gold... oh yeah, give it TIME...

@dawnie... Bottom row last pic on the right. Looks like there isn't a care in the world! :smile:

Pre-workout stack: Vitamin C Hemavol Craze or Lecheek X2 Beta-Alanine Arginine Carnitine Intra-workout BCAA Creatine Glutamine Post-workout shake GNC Wheybolic and/or MTS Nutrition Whey with oats, frozen banana, almond milk and PB2 For my pre-workout, I like the pump i get with the arginine and citrulline i get from…

you can also try taking some glutamine in post workout. I actually mix it with my intra-workout drink and find it ot be helpful.

Peanuts, almonds, beef jerky, rice cakes, protein bars... just to name a few...

:blushing: :wink:

look at my abs in the mirror and feel better instantly... :laugh: :smile: :love:

In no particular order... My dad, Hulk Hogan, Michael J. Fox ( I LOVED Back to the Future), Superman and Rocky Balboa...