DG4L's Exercise/Nutrition Support!

thanks, love this guide.

 

awesome man i just got back into the workout routine myself :d

 

I think you should inform people on the bulking/cutting periods, because people seem to try and cut whilst eating bulking shit and it really screws them over.

 

Not really a guide, im offering my knowledge as a support service.

Nice I did too today, past 3 months have been just cardio and mma no working out.

Ya both at the same time doesnt tend to work, i mean it could get u lean a little bit depending on how u eat but in the long run u just get bigger. But i just give out info depending on what the person expects to gain as a result not by what i think everyone should do.

 

Geez you don't come onto this site for a day and there's almost 1 page of replies...

If he weights 120kg then he needs to do interval training, but if it's 120lbs then you're right, he needs to build his abs. Depends on his weight.

Edit: After reading through the thread, he said that he weights 120lbs. So you're right, he needs to bulk.

Depends. If you're doing cardio oriented workouts such as circuits, you can work your abs every other day. However if you're using heavy weights, you should give your abs a few days to recover. I would recommend you do weighted exercises. If you want a routine, I can put one together for you.

Everyone has abs. If you didn't, you wouldn't be able to stand/walk. It's a matter of getting your BF% to lower then 12% (roughly, it varies by person). But everyone has abs.

Use a calculator. Try this one: http://www.coopersguns.com/calculators/bf-calculator/

@Imagine, you need to be bulking instead of cutting. I know you want to see your abs, but 120lbs is a little too light... You need to build muscle (which will be more beneficial then losing fat). You should be working out at least 4 times a week and be eating no less then 2,500 calories per day (3k recommended). I can also help you put a diet plan together along with a workout plan if you wish.

 

Simple, I added a new service b4 u got on, where i write out there routines and diet depending on there budget/time. I could proofread them with you since I like having your input.

Also here are basic updates about me:

Check today -> 10% BF...but no abs im guessing i need to be around 6-8%

Also, Past 2 days overate...especially today late at night right now I overate adn my stomach is sticking out the most its been in a long time. feeling very bad and regretful. The reason is probably i started working out again today and swimming and did a shit load so i let go like an idiot. Hopefully 2moro this doesnt happen adn I go back on my 100-150g Carb diet!

 

Hey dude. Really nice improvement here. Im actually pretty skinny but i wouldnt mind losing about 5 pounds on my stomach and building towards a 6 pack there. Ive just been in france eating way too much so a diet for a bit couldnt hurt.

I usually have cereal with skim milk and juice for breakfast.
Some type of sandwich or sushi for lunch, and meat/fish, carbs, and vegetables for dinner with a fruit and vegetable plate midday.

What do you suggest diet wise and also workout wise?

 

Edit: I'm almost 16 if that matters

Yeah that would be great if you could!
Also I might have overestimated a bit. Probably weigh like 125 lb and measure 5-7. I'm in between both estimates I guess.

 

Ok, First thing u need to do to work towards a 6 pack is cut all carbs. eat 100-150g of carbs a day. I used to just dump cereal in a bowl and dump more soy milk and eat, but now i watch my carbs 1c of cereal and soy milk for me. Make sure its healthy cereal, I eat "Go lean" by a company named "Kashi" Also, workout wise do ab workouts 3-4 times a week, and all around abs like obliques, upper, lower...and run like atleast a mile a day. that should help you out.

If you want you can PM me your daily schedule adn I will write you a workout plan, nutritioin plan too if u want.

 

UPDATE:
Gained alot of weight since i overate the past 2 days...very mad so I just ran 2 miles, and did a shit load of ab workouts.

 

show some dedication, just have a cheat meal if you feel you have to once in a while (no hate). Won't get anywhere over eating especially when you are looking at getting a six pack (way to many people care about 6 packs).

 

yes i know, dont worry i said i regretted it. I know the dedication it takes to have a 6 pack.

 

@Imagine, maybe you should PM DG4L about a workout/diet plan since he's so adamant on heading up this thread. I am mooching, afterall.

Would you recommend a separate thread for gaining weight? Maybe even a new forum for diet/exercise? I'd be down for that.

 

ya he pm'd me thank you, sent him his nutrition and workout plan!

 

Just a tip to add I guess: Over the past 2 days ive barely been eating anything except for fruits and vegetables because of a dietary problem (wont go into details). I literally noticed a weight loss in my stomach. Of course, only eating fruits and vegetables probably isnt the best but having them for snacks instead of carbs could really help cut down on weight gain.

 

yes for snacks its the best, but u cant just eat fruits and vegetables i did that for a week and lost 5 pounds, but u gain it back just as fast.

 

I would not recommend this method for continual weight loss. You lose more muscle then you do fat when you starve yourself, and your next healthy meal will be stored directly as fat. If you want to lose stomach fat, diet/sleep/exercise!

 

exactly lol