J Lew
ok so i am 14 years old almost 15 freshman i have pretty ripped arms i lift every mon weds and fri and i run on tues and thurs. I have been doing this for a WHILE and i can feel a six pack easy but it is not visable at all i think maybe my eating habbits are affecting this...So please help give me some diet advice and tips also so working out tips to get a six pack. thanks
Answer
Wow Yahoo Answer'ers are stupid (aside from Master).
Single digit bodyfat level = visible abs.
To attain single digit bodyfat levels = 100% your daily diet.
Figure out your daily caloric requirement, then go under that.
Example: a 180lb man needs about 2,000cals a day to maintain his weight just sitting on the couch all day watching TV. If he wants to lose weight, he limits his calories to 1,700. 300cal x 7days = 2,100cals. One pound of fat is 3,500cals.
But most people concerned with their bodyfat aren't going to sit in front of the TV all day doing nothing. If this same man were to lift weights or do cardio 45min-1hr everyday while still eating only 1,700 cals, you minus the 300'ish cals (from the daily exercise) from the 1,700 he eats to give us 1,400. Now remember he needs 2,000 just to sit on the couch and maintain his weight. So at 1,400, he's at a 600cal deficit each day, 600x7days = 4,200. So now he's going to lose 1.25lbs a week.
If the man is in college or has an desk job with similar calorie expenditure, the 2,000cal he ate while watching TV all day was too low, because actively walking around at college and going to classes for 6-7hrs is going to burn an additional 2-300cals. So say he goes to college, he needs 2,300cals a day to maintain. He cuts it to 1,700, but also works out every day burning 300 more calories. He's going to be 900cal a day under his maintenance level. 900cal x 7 days = 6300cals (1lb of fat is 3500)...so he will lose 1.8lbs per week which comes out to almost 8lbs a month.
Bottom line: It's all about the total calories. Figure out the math on how many calories you need a day and minus 200-300 from that. Write down everything you eat, from that 1/2tbsp of butter on your wheat toast to the mayo on your sandwich.
My other advice is you don't eat butter or mayo or cheese or anything tasty yet high in calories. Stick to egg whites, chicken breast, lean beef, salmon/tuna, fruits/veggies, as for grains- limit them to oats, brown rice, yams/sweet potatoes and low carb breads/tortillas/wraps.
Wow Yahoo Answer'ers are stupid (aside from Master).
Single digit bodyfat level = visible abs.
To attain single digit bodyfat levels = 100% your daily diet.
Figure out your daily caloric requirement, then go under that.
Example: a 180lb man needs about 2,000cals a day to maintain his weight just sitting on the couch all day watching TV. If he wants to lose weight, he limits his calories to 1,700. 300cal x 7days = 2,100cals. One pound of fat is 3,500cals.
But most people concerned with their bodyfat aren't going to sit in front of the TV all day doing nothing. If this same man were to lift weights or do cardio 45min-1hr everyday while still eating only 1,700 cals, you minus the 300'ish cals (from the daily exercise) from the 1,700 he eats to give us 1,400. Now remember he needs 2,000 just to sit on the couch and maintain his weight. So at 1,400, he's at a 600cal deficit each day, 600x7days = 4,200. So now he's going to lose 1.25lbs a week.
If the man is in college or has an desk job with similar calorie expenditure, the 2,000cal he ate while watching TV all day was too low, because actively walking around at college and going to classes for 6-7hrs is going to burn an additional 2-300cals. So say he goes to college, he needs 2,300cals a day to maintain. He cuts it to 1,700, but also works out every day burning 300 more calories. He's going to be 900cal a day under his maintenance level. 900cal x 7 days = 6300cals (1lb of fat is 3500)...so he will lose 1.8lbs per week which comes out to almost 8lbs a month.
Bottom line: It's all about the total calories. Figure out the math on how many calories you need a day and minus 200-300 from that. Write down everything you eat, from that 1/2tbsp of butter on your wheat toast to the mayo on your sandwich.
My other advice is you don't eat butter or mayo or cheese or anything tasty yet high in calories. Stick to egg whites, chicken breast, lean beef, salmon/tuna, fruits/veggies, as for grains- limit them to oats, brown rice, yams/sweet potatoes and low carb breads/tortillas/wraps.
six pack abs diet??????????
Adam
hi i am trying to get six pack abs so im doing ab workouts every second day and going for a run every few days. I am also eating a lot less under 1500 calories(male) per day and eating only good foods. Will i get a six pack if i continue or will I just lose muscle by not eating enough?
Answer
There is so much information that gets bandied about on the internet about health and dieting that it can be overwhelming. If you want to lose weight you need to watch your calories, but you should eat low carbs, and you should eat enough protein, and you need this much fiber, and you shouldn't avoid fat, but you shouldn't eat too much fat, and make sure you get all your vitamins. It's enough to make even someone like me, that has studied a lot about it, crazy and ready to throw your arms up and say...gimmie a cookie!
Well lets stop all that nonsense and give you some really easy information that you can follow to ensure you are not overeating and you are properly mixing your meals. Ready? Here goes:
All food has a makeup that comes from protein, fats, and carbohydrates. That simple. Let's not complicate it further than that. Fats can be broken down into saturated and unsaturated, carbs can be broken down into simple and complex, but we don't need to do that for a simple lesson. All learning results from building on basic principles, and our basic principles are to understand that what we eat is a makeup of fats, carbs, and protein.
So where do calories come into play? Calories are a measure of energy that we get from food. Our body needs food for energy and calories are the measure we use just the same as a lightbulb uses kilowatts of energy. Now, all you have to remember is this simple formula:
1 gram of Fat = 9 Calories
1 gram of Carbs = 4 Calories
1 gram of Protein = 4 Calories
So, if I look on a nutrition label and whatever I am eating has 11 grams of fat, 20 grams of protein and 43 grams of carbs the number of calories is (9 x 11 + 20 x 4 + 43 x 4) = 351 calories.
From this formula it is easy to understand why the "low fat" diet became so popular. Fat has more calories per gram than the other components, so if you watch how much fat you consume, you are automatically cutting calories. But, our body needs to eat fat to boost our immune system, protects our internal organs, is important for hair and nail growth and health, etc.
So the importance is balance. Here is the formula for balanced eating.
1 balanced serving of food should be:
7 grams of Protein
10 grams of Carbs
3 grams of Fat
= 95 calories
Now figure out the number of balanced food servings you need per day: take the weight you WANT to be and times it by 0.125. Example
150 pounds (goal weight)
x
0.125
= 18.75 servings * 95 calories = 1781 calories
To set your metabolism up to run as fast as possible, the best thing to do is to perfectly balance your number of servings across several small meals during the day.
Meal 1: 3 Servings
Meal 2: 3 Servings
Meal 3: 3 Servings
Meal 4: 3 Servings
Meal 5: 3 Servings
Meal 6: 3 Servings
A fine substitute that will not prevent weight loss/muscle gain is:
Meal 1: 4 Servings
Snack 1: 2 Servings
Meal 2: 4 Servings
Snack 2: 2 Servings
Meal 3: 4 Servings
Snack 3: 2 Servings
All you have to do now is start looking at the food you are eating and see how it matches against balanced eating. I can almost gaurentee that you will find you are eating too many carbs, not enough protein and not enough fat. So if one of your snacks is a bannana and a bunch of carrots...sounds healthy, but it is almost 100% carbs. So, to balance it out you would need to have less carbs (half a bannana), more protein (lean turkey or tuna), and some fats (small handful of nuts, or avacado). Start living like this and get used to it all and the weight will start to melt away. Be diligent at first to get the hang of what good meals and snacks look like, then you can stop measuring things so closely. A digital kitchen scale comes in very, very handy when first getting used to portion sizes.
Good luck!
There is so much information that gets bandied about on the internet about health and dieting that it can be overwhelming. If you want to lose weight you need to watch your calories, but you should eat low carbs, and you should eat enough protein, and you need this much fiber, and you shouldn't avoid fat, but you shouldn't eat too much fat, and make sure you get all your vitamins. It's enough to make even someone like me, that has studied a lot about it, crazy and ready to throw your arms up and say...gimmie a cookie!
Well lets stop all that nonsense and give you some really easy information that you can follow to ensure you are not overeating and you are properly mixing your meals. Ready? Here goes:
All food has a makeup that comes from protein, fats, and carbohydrates. That simple. Let's not complicate it further than that. Fats can be broken down into saturated and unsaturated, carbs can be broken down into simple and complex, but we don't need to do that for a simple lesson. All learning results from building on basic principles, and our basic principles are to understand that what we eat is a makeup of fats, carbs, and protein.
So where do calories come into play? Calories are a measure of energy that we get from food. Our body needs food for energy and calories are the measure we use just the same as a lightbulb uses kilowatts of energy. Now, all you have to remember is this simple formula:
1 gram of Fat = 9 Calories
1 gram of Carbs = 4 Calories
1 gram of Protein = 4 Calories
So, if I look on a nutrition label and whatever I am eating has 11 grams of fat, 20 grams of protein and 43 grams of carbs the number of calories is (9 x 11 + 20 x 4 + 43 x 4) = 351 calories.
From this formula it is easy to understand why the "low fat" diet became so popular. Fat has more calories per gram than the other components, so if you watch how much fat you consume, you are automatically cutting calories. But, our body needs to eat fat to boost our immune system, protects our internal organs, is important for hair and nail growth and health, etc.
So the importance is balance. Here is the formula for balanced eating.
1 balanced serving of food should be:
7 grams of Protein
10 grams of Carbs
3 grams of Fat
= 95 calories
Now figure out the number of balanced food servings you need per day: take the weight you WANT to be and times it by 0.125. Example
150 pounds (goal weight)
x
0.125
= 18.75 servings * 95 calories = 1781 calories
To set your metabolism up to run as fast as possible, the best thing to do is to perfectly balance your number of servings across several small meals during the day.
Meal 1: 3 Servings
Meal 2: 3 Servings
Meal 3: 3 Servings
Meal 4: 3 Servings
Meal 5: 3 Servings
Meal 6: 3 Servings
A fine substitute that will not prevent weight loss/muscle gain is:
Meal 1: 4 Servings
Snack 1: 2 Servings
Meal 2: 4 Servings
Snack 2: 2 Servings
Meal 3: 4 Servings
Snack 3: 2 Servings
All you have to do now is start looking at the food you are eating and see how it matches against balanced eating. I can almost gaurentee that you will find you are eating too many carbs, not enough protein and not enough fat. So if one of your snacks is a bannana and a bunch of carrots...sounds healthy, but it is almost 100% carbs. So, to balance it out you would need to have less carbs (half a bannana), more protein (lean turkey or tuna), and some fats (small handful of nuts, or avacado). Start living like this and get used to it all and the weight will start to melt away. Be diligent at first to get the hang of what good meals and snacks look like, then you can stop measuring things so closely. A digital kitchen scale comes in very, very handy when first getting used to portion sizes.
Good luck!
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