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Let's kick some ass! Goal sixpacks abs

Posted: Sat Oct 20, 2007 2:52 pm
by jan
Hi folks,
i start a training blog, too.
my goal: bodyfat at 10% and sixpacks abs and put on some muscle (4-5 lbs lbm).
Training und Nutri Infos later.

And, i go a vegan way.

So please Stay tuned!

Posted: Sat Oct 20, 2007 3:31 pm
by Tasha
Good Luck with your Abs..
Make them burn !!!! :D

Posted: Sun Oct 21, 2007 2:01 am
by jan
Okay, let's go.
I wan't to go on a vegan diet.
And i have only 3 rules for my diet.
Simple rules, but no easy :D

THE RULES

#1: A calorie deficit. The amount of calories are calculated by the Basal metabolic rate (BMR). The difference is my deficit, dependent on my activity level. Approximate 500-1000 cals/d.

#2: No Sugar. No monosaccharides and disaccharides (the only exception are fruits), because the are in conjunction with health problems*
Perhaps a little artificial sweetener, like a diet coke.

#3: Only healthy fat. No Saturated fatty acids. Just Unsaturated fatty acids accent on omega-3 fatty acids (eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)). like flax seed oil, Linseeds, nuts, wholemeal (oatmeal).


That's it, simple but not easy.
And a minimum of 2 liters of water (0.5 Gal -> better 1 Gal a day)


* references

(1) Larsson SC, Bergkvist L, Wolk A: Consumption of sugar and sugar-sweetened foods and the risk of pancreatic cancer in a prospective study. Am J Clin Nutr. 2006;84(5):1171-1176

(2) Schernhammer ES, Hu FB, Giovannucci E, Michaud DS, Colditz GA, Stampfer MJ, Fuchs CS. Sugar-sweetened soft drink consumption and risk of pancreatic cancer in two prospective cohorts. Cancer Epidemiol Biomarkers Prev. 2005;14(9):2098-2105

(3) Janket, S.-J., Manson, J. E., Sesso, H., Buring, J., Liu, S.: A prospective study of sugar intake and risk of type 2 diabetes in women. Diabetes Care 26 (2003), 1008–1015.

(4) Schulze MB, Manson JE, Ludwig DS, Colditz GA, Stampfer MJ, Willet WC, Hu FB: Sugar-Sweetened Beverages,Weight Gain, and Incidence of Type 2 Diabetes in young and Middle-Aged Women. JAMA 8 (2004) 927–934

(5) Brand-Miller J.C.: Glycemic Load and Chronic Disease. Nutrition Reviews, Volume 61, Supplement 1, 1 May 2003 , pp. 49-55(7)

(6) Giovannucci E.:Insulin and colon cancer. Cancer Causes Control. 1995 Mar;6(2):164-79. Channing Laboratory, Department of Medicine, Harvard Medical School, Boston, MA 02115, USA.

(7) Sudha B Biddinger and David S Ludwig: The insulin-like growth factor axis: a potential link between glycemic index and cancer. American Journal of Clinical Nutrition, Vol. 82, No. 2, 277-278, August 2005 From the Research Division, Joslin Diabetes Center, and the Department of Medicine, Harvard Medical School, Boston, MA (SBB), and the Division of Endocrinology, Children’s Hospital, Boston, MA (SBB and DSL)

Posted: Sun Oct 21, 2007 2:50 am
by jan
And now, my training plan. Simple, but ... you know...

#1 High Intensity Training (HIT), a high level of intensity, lift 8-12 times, using 4 second negatives. Full Bodyworkout, 2 times a week. Home Workout with dumbbell -> Floorpress, Dumbbell Squat, pullups, curls, Dumbbell Single Leg Calf Raise, Crunches.

#2 Four times a week martial arts training. heavy sandbag boxing,
Shadow boxing, 40 min. a session.



thats it 6 days training, 1 off.

Posted: Sun Oct 21, 2007 3:32 am
by flanders77
Sounds like a good plan to me!
Please write an intro! Where in Germany are you located? Many of us started with the scientific approach like you do. Do you have a scientific background?
Btw: Welcome aboard my fellow German vegan!

Posted: Sun Oct 21, 2007 7:24 am
by jan
My Location ? Rain, Rain, Rain ....

Posted: Sun Oct 21, 2007 8:12 am
by Tasha
If Flanders is close by. Maybe you can train with him.
He has a very attractive midsection :zwangsjacke:

Posted: Sun Oct 21, 2007 8:17 am
by jan
If Flanders is close by. Maybe you can train with him.
He has a very attractive midsection



thats a short trip in the USA, i know :D

Posted: Sun Oct 21, 2007 2:05 pm
by flanders77
I will contact you for our next german meet-up!
If you ever come near Düsseldorf or Münster pm me and we have a little meet-up!