Let's kick some ass! Goal sixpacks abs

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jan
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Let's kick some ass! Goal sixpacks abs

#1 Postby jan » Sat Oct 20, 2007 2:52 pm

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!

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Tasha
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#2 Postby Tasha » Sat Oct 20, 2007 3:31 pm

Good Luck with your Abs..
Make them burn !!!! :D
Robert wrote:
My knee muscles look totally sweet where I'm holding my weiner.

jan
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Location: vegan world

#3 Postby jan » Sun Oct 21, 2007 2:01 am

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)

jan
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Posts: 23
Joined: Wed Oct 03, 2007 10:18 am
Location: vegan world

#4 Postby jan » Sun Oct 21, 2007 2:50 am

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.

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flanders77
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#5 Postby flanders77 » Sun Oct 21, 2007 3:32 am

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!
Bigbwii wrote:The force is strong on the fruity side.....

http://www.david-schulz.com
Life Science
Got Milk?

jan
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Location: vegan world

#6 Postby jan » Sun Oct 21, 2007 7:24 am

My Location ? Rain, Rain, Rain ....
Last edited by jan on Mon May 12, 2008 12:40 pm, edited 1 time in total.

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Tasha
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#7 Postby Tasha » Sun Oct 21, 2007 8:12 am

If Flanders is close by. Maybe you can train with him.
He has a very attractive midsection :zwangsjacke:
Robert wrote:
My knee muscles look totally sweet where I'm holding my weiner.

jan
Rabbit
Posts: 23
Joined: Wed Oct 03, 2007 10:18 am
Location: vegan world

#8 Postby jan » Sun Oct 21, 2007 8:17 am

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
Last edited by jan on Mon May 12, 2008 12:39 pm, edited 1 time in total.

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flanders77
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#9 Postby flanders77 » Sun Oct 21, 2007 2:05 pm

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!
Bigbwii wrote:The force is strong on the fruity side.....


http://www.david-schulz.com

Life Science

Got Milk?


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