So I want abs. Got questions tho

[MMS]

2100-2300 cal with 180-200+g protein

the protein shake will help you get those numbers(protein) do a double if not triple scoop in water

 

[awkwardblackgirl]

haven't lifted in about a month but i work often where i'm on my feet 6-10 hours a day nonstop and i play a 90+ min game of soccer every sunday

i'll upload a pic of my gut by the end of the nite. whatever i'm doing, my gut shouldn't look like this

for the record, i don't eat processed foods really either. but man, wtf do yall do for snacking? 2 meals a day and a protein shake is what yall recommend? how do u not starve?!

also, what do u suggest for protein in the morning. just a shake? i HATE the test of whey protein. i've tried at least 6 different brands since high school and they all induce gag reflexes nearly. i guess this is the price i'll have to pay tho

As far as your workouts, you need to establish some type of routine. As far as cardio, 20 minutes of HIIT followed by 20-30 minutes of steady state cardio works great. Lifting wise, browse around this forum or research online a workout that you might like. As long as it incorporates the major muscle groups at least once per week I think you'll be good.

I think @MMSex is recommending you do intermittent fasting. It works, but if being hungry all the time is already a problem with you right now it might not be the best for you realistically. I was doing it until recently, but I do a lot of cardio in the morning, and having to wait until noon to eat my first meal was note cool. I was also over eating because I was famished. For snacks, I eat fruit, eggs, beans, cheese...the quantities are small, but they hold me over between lunch and dinner.

For protein in the morning you could eat eggs (or egg whites)--make an omelet with veggies and little bit of cheese. You could have toast or an english muffin with some type of nut butter...you don't necessarily need to limit your breakfasts with just breakfast food, either. Just make sure if it's meat, it's lean.

 

[MMS]

I think @MMSex is recommending you do intermittent fasting.

nope, but IF does work

those 2 meals and protein shake can be taken anytime :vince:

 

[im12whatisthis]

@MMSex, whats a good target calorie/day i should aim for?

also, i'm slim every where else guys. its literally just my stomach. it almost makes me feel like i just have alotta air in there because i always look bloated. i've been thinking about using gas medicine and detoxing...

If you claim 17% bodyfat at 5'11 185, you most likely fall into the skinny fat body type.

With that high body fat means you have little body mass you should probably eat around 1950-2350 (maybe around 2500 since you seem to be active) calories for cutting weight. Minimum .4g*bw for fat, min 170-220 g protein, fill the rest of the diet with healthy carbs (grains, fruits, veggies). I'm not a fan of low carb/high protein/high fat, keto like diets, I think they work best when you are already 8-9% body fat and you want to cut quickly to 5%. Josef Rakich has a few threads on bodybuilding.com that break down macros for cutting, re-feeds, carb cycling, etc.

Issues with bloat could be medicine you are taking, holding excess water, high sodium diet, or you just hold a lot of fat in your midsection. There are a few things you can do to dry out, drinking more water to flush out the retention, diuretics, cutting back on the sodium, eat more potassium, drop the big meals and eat smaller spread out meals (ex: 400-700 cals per sitting), identify if you have issues with dairy, etc.

At 17% you have a ways to diet before you see abs, generally speaking they start to show shape around 12% body fat, become visible around 10%, and look shredded <9%.

Patience and dedication brah.

 

[awkwardblackgirl]

i spent $30 on 12 bars today . can i at least finish em?

the protein bar is convenient as hell. i have class at 8:30am three days a week and i simply dont have time to cook a meal in the mornings. after my 8:30 class, i have two more classes after that so i dont get a break until 11:30am. im dying of hunger by this time if i dont sneak a protein bar in between classes. what do?

Get a crock pot and cook your meals at night/in bulk. You can find good recipes online. Pack them in tupperware, and freeze them.

 

[kingdizzy01]

no alcohol (especially beer), no fast food, drink alot of water, lot of cardio, lot of sit ups. thats it.

 

[BLAZO da GAWD]

2100-2300 cal with 180-200+g protein

the protein shake will help you get those numbers(protein) do a double if not triple scoop in water

180g of protein...lets call it 4 shakes a day at about 25g each. 100 grams. how many grams of protein chicken breast got in it?

will walmart whey protein suffice? nikkas aint trynna pay $70 for a tub at GNC

 

[MMS]

180g of protein...lets call it 4 shakes a day at about 25g each. 100 grams. how many grams of protein chicken breast got in it?

will walmart whey protein suffice? nikkas aint trynna pay $70 for a tub at GNC

as long as its around 20-25g per scoop, and 100-150cal per scoop its straight to me

id cop optimum nutrition online

but lets say chicken breasts:
1 whole breast
231 cal 43g protein

figure 2 of em cooked you getting ~450-500cal 86g protein
with broccoli and a hawaiian sweet roll, thats like 700 cal and 86g protein you could eat that twice with that one shake and hit ur numbers :wot:

 

[BLAZO da GAWD]

i dont want to give off the impression that i'm some noob at working out. i might've came off as that

i've been working out for 6 years. sure there are times i take a few months off, but i usually hit it right back in stride pretty seamlessly.

Spoiler

unflexed:

flexed:

pause

what yall think tho?

how much training yall think a nikka need?
@MMSex @awkwardblackgirl @HHR @im12whatisthis

 

[MMS]

i dont want to give off the impression that i'm some noob at working out. i might've came off as that

i've been working out for 6 years. sure there are times i take a few months off, but i usually hit it right back in stride pretty seamlessly.

Spoiler

unflexed:

flexed:

pause

what yall think tho?

how much training yall think a nikka need?
@MMSex @awkwardblackgirl @HHR @im12whatisthis

if you stick to ur numbers and keep pushing it in the gym, youll lose the fat in ~2-3 months if ur diligent, we're both trying to do the same thing :vince: im gonna hopefully be there by the end of may, with classes its rough staying consistent but yall stay reminding me of the task at hand

and yeah i know you lift, cause i remember you on the OG fitness forum :hbk:

 

[HHR]

i dont want to give off the impression that i'm some noob at working out. i might've came off as that

i've been working out for 6 years. sure there are times i take a few months off, but i usually hit it right back in stride pretty seamlessly.

Spoiler

unflexed:

flexed:

pause

what yall think tho?

how much training yall think a nikka need?
@MMSex @awkwardblackgirl @HHR @im12whatisthis

You had me thinking you was old school MMS and shyt........no hate

But nah, I'd say diet is the biggest change.

Here's an example of the difference between shakes/bars.

The bars I used to eat daily were Supreme Protein ....so good.

1 bar was 410 calories w/145 of those coming from fat. (16g fat/9g sat)...and 10g sugars + 19g sugar alcohol. And 30g Protein.

The shakes I'm loving now are Cellucor I can vouch for the Cinnamon Swirl & Cookies N Cream as being excellent. The chocolate and vanilla are OK, but I've had better. BSN's Sytha-6 Isolate Vanilla Ice Cream is ridiculously good....anyway. 1 scoop here gives you 25g protein, but only 1.5g fat and 1g sugar.

I prefer to mix mine with skim milk for taste, which will change the macros...but it's still much better than a bar.

And it's way cheaper.

 

[HHR]

But 4 shakes a day is probably excessive. It's always better to get protein from food/natural sources. Chicken, lean beef, eggs, oats.

If you struggle with breakfast, try pre-prepping food either the night before or for several days at a time. Or just hit a shake

I also like to mix a scoop of protein with quick oats, or greek yogurt, in the morning too. It's quick and easy.

 

[Brooklynzson]

180g of protein...lets call it 4 shakes a day at about 25g each. 100 grams. how many grams of protein chicken breast got in it?

will walmart whey protein suffice? nikkas aint trynna pay $70 for a tub at GNC

Bruh get this:
<iframe src="http://rcm.amazon.com/e/cm?lt1=_blank&bc1=000000&IS2=1&bg1=FFFFFF&fc1=000000&lc1=0000FF&t=thecoli-20&o=1&p=8&l=as4&m=amazon&f=ifr&ref=ss_til&asins=B000QSNYGI" style="width:120px;height:240px;" scrolling="no" marginwidth="0" marginheight="0" frameborder="0"></iframe>

24g of protein in each scoop, 77 servings per 5lb tub.
Eat 3 egg whites in the am (21g) w/ some oatmeal (5g)
1 can of tuna (26g), tuna is cheap as hell.
Go to publix & get some chicken breast(25g). They normally come 3 in a pack, so that's 3 days worth of meat(pause).

 

[im12whatisthis]

Your not 17% bf brah, probably in that 13-15 range. Probably looking at a 12 week cut. I'm a bit taller than you and leaner but same weight, cutting on 2250-2350 calories, 200-220 protein, 230-250 carbs, 50-70 fats. Refeeding with 700 carbs every other week, I figured I'd start messing around with carb cycling when I stall which I figure should be here in about 2 weeks.

 

[MMS]

Your not 17% bf brah, probably in that 13-15 range. Probably looking at a 12 week cut. I'm a bit taller than you and leaner but same weight, cutting on 2250-2350 calories, 200-220 protein, 230-250 carbs, 50-70 fats. Refeeding with 700 carbs every other week, I figured I'd start messing around with carb cycling when I stall which I figure should be here in about 2 weeks.

we think alike