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Sun, Nov. 21st, 2004, 10:23 pm
The Abs Diet

I've been a subscriber of Mens Health for a while now, and I finally went out and bought the Abs Diet book. I've been reading about it for a while and took the time to now officially look into. So here's the deal.

Currently I'm 190 Lbs, 6'5. my BMI is 22.8 and my waist to hip ratio is 88%. My Body Fat index is around 14-17%. I'd like to get it down a bit lower and completely erase my love handles. Currently I have the 4pack but the I'd Like to have the six pack.

So here's the deal. On tuesday I'm going to start the Abs Diet. I have all my meals mapped out, and everything ready to go. I'll report on it here once a week. We will see how it goes. I don't have problems staying true to this stuff at all. The reason this is the first diet program I'm doing is because this is the first Diet I can understand. Low fat, low carb do very little in the end, but changing how you truly eat and eating food better for you will be the key to succeeding.

So if anyone actually reads this, I'll keep you informed :).

Reasons for doing this are three fold. The first is to have a more healthy body. Studies have proven across the field that a healthy person is much less likely to have heart disease and diabetes. The second is for a stronger core. Everything we do in life revolves something with our midsection. An in-shape mid section is key to no injuries in life. The third reason is for sex appeal. The first place most women look are either the eyes or the abs. Having a lean mid section is vital to garnering that first look of approval and arousal sexually.

I'm ready, lets roll.

Mon, Nov. 22nd, 2004 04:51 am (UTC)
shaktadalapoo

What exactly is the Abs diet? Can't say that I've heard of it.

Mon, Nov. 22nd, 2004 02:49 pm (UTC)
phaelon74: Sign up

Sign up to receive the newsletter in your email here, and you will be sent a link that talks a great deal of how the system works. About 1/3 of what’s in the book is on the men’s health WebPages.
http://www.menshealth.com/cda/article/0,2823,s1-1-0-0-1736,00.html

The abs diet works as the following.
Almonds or other nuts
Beans or legumes
Spinach and other greens
Dairy (low fat milk, yogurt and cheese)
Instant oatmeal
Eggs
Turkey and other lean meats
Peanut butter
Olive oil
Whole grain breads and cereals
Extra protein whey powder
Raspberries

You want to build every meal around at least 2-3 of those power foods. You want to eat meals 6 times a day. Breakfast, Snack, Lunch, Snack, Dinner, Snack. The whole idea is based around making your metabolism work while you are doing nothing. You give it foods that will greatly help the process.

We burn about 15% of our daily calories in Exercise, another 25% in moving, and then about another 10% in breakdown of the foods we eat. The key is to make your body burn calories even when you aren't moving. To do this you need to develop muscle. For every pound of muscle you have, it burns 50 extra calories a day.

The inherent problem with exercise is simple. I run right now 3.75 miles in a 25 minute period, I burn somewhere around 600-650 calories in that time span. If I sit down and have a coke and a nutra-grain bar, I have just added more than half of those calories back. This is why exercise, specifically cardio is not the perfect solution. Cardio mixed with weight training and eating right is the perfect combo. I've failed to see that up until now.

I actually used to be under the ill guided idea that as long as I exercised I could eat whatever I wanted. Boy was I wrong.

Mon, Nov. 22nd, 2004 05:29 am (UTC)
ubiquiti: Huh..

Eating healthier is very much a good thing.
I will tell you from experience, the best way to make your body stronger and leaner is leg work - specifically squats.
The most hellish excercise, I know, but it puts immense stress on your entire body, and believe it or not, does strngthen your core.
Back in the good old days when I wasn't a fatty, I would squat hardcore 2 days a week(5 sets, 8 reps @ 70% of my max), and with only doing light ab work and weight training aside from the squats - I noticed pretty good gains in both strength but also in body fat reduction. Of course I was only eating chicken breast, salads and the occasional peanut butter sandwich on 12 grain...But still, squats are, IMHO, the single most important excercise in your routine.

Good luch though, Phae.
I am returning to the gym tomorrow morning at 5 AM sharp.
I have several goals by the end of March:
1. Get my 2 mile time down to 17:30
2. Bench 240
3. Squat 350
4. Get down to 205 pounds
5. Be able to do 20 chinups

With the exception of the mile time and squat, this is roughly 95% of what I could do when I was 22. I only weighed 180 back then, and was only squatting maybe 250 - but my 2 mile run time was around 16 minutes.
Now, however - I need to stretch twice as much before and after each workout which annoys me - I hate stretching, and my knees are pretty creakie - but the more weight I drop, the better my knees will feel i bet.

Mon, Nov. 22nd, 2004 02:55 pm (UTC)
phaelon74: problem

Awesome man, Keep it up and let me know on a per weekly basis, I razz you about it if you aren't meeting your goals and keep you motivated.

I actually cannot do Squats or lunges. My right knee with give out. I can run just fine which is absolutely ludicrous, but I cannot do squats or lunges at all with that knee. It will seriously give out. Many people say I need to strengthen the muscles on that leg, both the major and minor. But they are strengthened, hell I run 6:50 mile.

My right knee was hyper extended numerous times when I was younger, and I have a feeling the cartilage is permanently damaged.

Like I said above in response to Shakta, the key is what you eat. 85% of it is what you eat, and 15% of it is exercise. The perfect example is my friend. He's been lifting for 3 years and has seen no increase at all. He eats fast food and he never gets enough protein, but he whines constantly about weight lifting being stupid. They key is to keep what your body uses to build muscle readily available and to keep a constant source of energy for your body.

Remember when it comes to cardio, that once your body runs out of its first source of energy, it starts to break down muscles to use as energy.

Mon, Nov. 22nd, 2004 03:50 pm (UTC)
ubiquiti: Re: problem

Well - you could wrap your knees so you wouldn't have to worry about hyper-extension again. And as for being able to run well - that has very little to do with strength and more with endurance of the muscle.