Ask me anything about Losing fat and getting ripped

[Demonic Jenkins]

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[Demonic Jenkins]

some more

I'll post a leg pic later for the non-believers..

Good work breh..could definitely use your help. A few questions.

What is your daily food regimen...like give me an example of what you eat in a day meal by meal.

Also...what exactly do you do for abs..what workouts and how often weekly?

I'm a little shorter than you (5'10")...I weight 175 currently but not as lean as you. I'm trying to achieve your look..what would be a ideal weight? Right now I am very muscular not not as lean in the midsection as you. I have big arms but I assume I have layers I could shed off because Im not as ripped. I don't have a strict diet regimen right now but I half way watch what I eat. I want to get on a tight regimen like yours and see what results I can get.

Do you have a site that has a calorie intake calculator that let's me type in height/ideal weight and how to achieve the lean muscular look similar to yours? I need to know what's a good daily routine meal wise to achieve the look at 175-180.

I have some stats as far as my workouts...I have good workouts I'm told...and I'm pretty strong...I just need to get the diet right to achieve maximum leanness

Updated: here are some pics of me at 170-176

..as you can see..I have the muscle..clearly I need to get a better diet. I just need a good daily food intake example to get me there...along with a nice abb workout.

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[Serious]

My legs >>>

 

[Majestyx]

My legs >>>

pics?...... pause

 

[Serious]

pics?...... pause

I'll get around to doing it one of these days...

 

[Kasino416]

Good work breh..could definitely use your help. A few questions.

What is your daily food regimen...like give me an example of what you eat in a day meal by meal.

Breakfast, refer to the oatmeal recipe on the first page. I eat that plus an egg white omelet (1cup) stuffed with Turkey Bacon with salsa or hummus on the side to dip and a half cup of no fat or 1%cottage cheese

Every meal after that, I eat one protein serving (chicken breast, fish, ground beef, flank steak) with a carb source (sweet potato usually, or brown rice) and a vegetable/green serving (asparagus usually, or a mixed green salad on wknds or if I go out)

Also...what exactly do you do for abs..what workouts and how often weekly?

I do abs after/inbetween every workout. I do a total of 300 reps, abs are a glamour muscle so I don't skimp (chicks love my abs, random girls will feel on em in the club lol). but hanging leg raises are the most important. They are hard to do, if you use correct form, but they stabilize your core so you cant cheat. Crunch machines are fine. Honestly you can do a youtube search for 100's of ab exercises, and just do whatever you feel works best for you, but make sure to do a couple hundred reps daily to keep your core tight. THen you can move up to the big leagues.... .

I'm a little shorter than you (5'10")...I weight 175 currently but not as lean as you. I'm trying to achieve your look..what would be a ideal weight? Right now I am very muscular not not as lean in the midsection as you. I have big arms but I assume I have layers I could shed off because Im not as ripped. I don't have a strict diet regimen right now but I half way watch what I eat. I want to get on a tight regimen like yours and see what results I can get.

Do you have a site that has a calorie intake calculator that let's me type in height/ideal weight and how to achieve the lean muscular look similar to yours? I need to know what's a good daily routine meal wise to achieve the look at 175-180.

No clear cut solution as far as height/perfect weight combo. Hoenstly man, use the mirror, its your best friend, not a scale. I dont even have a clue how much I weigh right now, I havent stepped on a scale in a while. Im just so tuned into my body so I know how much I weigh give or take a deviation of a few lbs, just based on how lean I am. But at 5'10 I would probably say your ideal weight to have my proportions would be 183-185 ish. That extra 8lbs would be the difference between looking lean and that aesthetic figure. But again, ignore weight, as I look bigger at 190, than I did at 205. Im on a cut right now, I could potentially end up at 180 and be bigger than I am currently at around 190. Always remember that low body fat enhances muscle definition. The leaner/more shredded you are, the bigger you look.Look at the dude from Twilight (no homo), in real life hes prob small as fukk, but he's lean, has some abs, a bit of vascularity, so to non gym folks he looks 'jacked'

Calorie calculator can be found by a simple google search. Remember there are 3500 calories in a pound, so eating 500 above your determined maintenance level will allow you to gain 1lb per week. Its all about calories in vs calories out, its a pure science. Therefore, if you set yourself on a 2 mth mission, eating 500 above maintenance and lifting moderate/heavy, you could gain that 8lbs by the end of the bulk, just stay consistent.

I have some stats as far as my workouts...I have good workouts I'm told...and I'm pretty strong...I just need to get the diet right to achieve maximum leanness
hit up Muscle & Strength: #1 Muscle Building & Fat Loss Site + Supplement Store. They have literally 100's of workout regimens based on your goal, whether it be to gain size, lose fat, get stronger, build muscle, be more athletic etc. Just choose which works for you, and dont be afraid to mix and match exercises, it isnt gospel, so you don't have to follow exercise for exercise, just choose what you like.
Updated: here are some pics of me at 170-176

..as you can see..I have the muscle..clearly I need to get a better diet. I just need a good daily food intake example to get me there...along with a nice abb workout.

Looking good man. diet will push you to that peak. Take a look at my 205 picture, thats from b4 my cut when I was just lifting and eating semi-clean. As of March 1st, I cleaned everything up, and I'm in the best shape of my life. Always remember, flavour is temporary.
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[Jesus]

My legs >>>

constructive criticism only breh

 

[Ethnic Cleansing]

How often do u drink booze?

 

[amare68]

gd work bro

 

[imirza]

When you get a chance can you break-down your workout Routine? Here's mine, let me know what you think.. As I had stated earlier in the e-mail I had sent, due to work schedule I can usually workout only 3-4 Days a week:

Legs:

10min Cardio Warm-up
Leg Extension x 4 Sets
Hack Squats x 4 sets
Leg Press x 3 sets
Dumbell Lunges x 3 sets
Quads Pull-Down Machine x 3 sets
Lying leg curls x 3 sets
Calf Raises x 4 sets
Calf Presses x 4 sets
10 min Cardio to finish off

Chest & Biceps:

Decline Bench Press x 4 sets
Flat Dumbell Bench Press x 3 sets
Incline Dumbell Bench Press x 3 sets
Cable cross over x 3 Sets
Decline Push-Ups x 3 Sets
Hammer Curls x 3 sets
Easy Bar Curl x 3 sets
Incline Dumbell Curls x 3 Sets

Back:

Close-Grip Lat Pulldown x 3 Sets
Bentover Barbell Row x 3 Sets
One Arm Dumbell Rows x 3 Sets
Leverage High Row x 3 sets
Lying T-Bar Row x 3 Sets
Seated Row x 3 Sets
Butterfly Machine x 3 Sets

Shoulders / Triceps:

Dumbell Shoulder Press x 3 Sets
Lateral Raises x 3 Sets
Low Pulley Delta Raise
Arnold Dumbell Press x 3 sets
Shoulder Raises on Machine x 3 Sets
Dips x 3 Sets
Tricep Pushdown with Ropes x 3 Sets
Lying Tricep Extension (Skull Crushers) x 3 Sets
One-Arm dumbell tricep Extension x 3 Sets

 

[Kasino416]

How often do u drink booze?

Rarely, don't get anything from it anymore. Ill prob club once every couple of weekends (being summer), but I'll only have a few drinks, and I stick to harder liquor e.g. vodka, rum, and rarely mix it. Stay away from beer brehs, that and a 6pack do not mix.

 

[Kasino416]

When you get a chance can you break-down your workout Routine? Here's mine, let me know what you think.. As I had stated earlier in the e-mail I had sent, due to work schedule I can usually workout only 3-4 Days a week:

Legs:

10min Cardio Warm-up
Leg Extension x 4 Sets
Hack Squats x 4 sets
Leg Press x 3 sets
Dumbell Lunges x 3 sets
Quads Pull-Down Machine x 3 sets
Lying leg curls x 3 sets
Calf Raises x 4 sets
Calf Presses x 4 sets
10 min Cardio to finish off

Chest & Biceps:

Decline Bench Press x 4 sets
Flat Dumbell Bench Press x 3 sets
Incline Dumbell Bench Press x 3 sets
Cable cross over x 3 Sets
Decline Push-Ups x 3 Sets
Hammer Curls x 3 sets
Easy Bar Curl x 3 sets
Incline Dumbell Curls x 3 Sets

Back:

Close-Grip Lat Pulldown x 3 Sets
Bentover Barbell Row x 3 Sets
One Arm Dumbell Rows x 3 Sets
Leverage High Row x 3 sets
Lying T-Bar Row x 3 Sets
Seated Row x 3 Sets
Butterfly Machine x 3 Sets

try to implement the wide grip pulldown
Shoulders / Triceps:

Dumbell Shoulder Press x 3 Sets
Lateral Raises x 3 Sets
Low Pulley Delta Raise
Arnold Dumbell Press x 3 sets
Shoulder Raises on Machine x 3 Sets
Dips x 3 Sets
Tricep Pushdown with Ropes x 3 Sets
Lying Tricep Extension (Skull Crushers) x 3 Sets
One-Arm dumbell tricep Extension x 3 Sets

honestly, your workouts look legit. Only thing I would suggest is try doing cardio for 20-25 mins at the end, instead of b4 and after, to prevent any laggyness during workouts. Also, i noticed you don't have abs anywhere in here. A strong core is crucial to all of your exercises, so make sure to implement at least 200 reps of abs after every workout (considering you only workout 4 days). Other than that, focus on getting your diet 100% and the results will follow, again its about 70% diet, 30% gym.

 

[Ethnic Cleansing]

Do u believe in Gatorade, Powerade, etc...?

 

[TELL ME YA CHEESIN FAM?]

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[yo moms]

Who do I ask about losing fat? I'm making a cut from 141 to 126 for boxing. I don't want to lose too much muscle though

I have like 2 months to make the cut.