We've met several times now you saw me lol. You carry 190 real well. Muscle weighs more than fat.

I'm 6'0 - 205 now. I hit 315 on the flat bench the other day too. I am going to crush at the Pan Ams this year. Yay me.

OMG did the Mac freak just say I would look more queer?

what weight class? gi or no gi?

Middle weight if I can cut enough Jan, Feb and March. More than likely end up medium heavy though, which is fine because in a gi I'm a pretty big 194 anyway.

Gi only, most likely.

Sure did ..
I've seen your pics ..

My aunt looks more manly :1orglaugh:1orglaugh

what's the top end at middleweight? If you can come in at the very top of the weight scale it's a HUGE advantage, but keep in mind that gi adds about six pounds.

I haven't rolled in a gi for months now.

181 is the top of middle weight in a gi. I can come in at the top end of the next class, light heavy or med heavy or whatever it is at 194 too no problem. By the time I'm done bulking I'll probably be in the 210 range anyway, so it's still 20 pounds to cut to make weight in a gi.

lol forget about middleweight unless you're ready to work yourself like a high school wrestler. You would be HUGE there though.

I've also never believed in bulking up. You want to be like a boxer or a wrestler if you're going to do big tournaments, as small as you can be while still retaining your strength. I'm retard strong at 170 but at 190 the guys are HUGE... they normally weight 210 coming down to kick my ass. I don't think I can make 170 anymore though.

Yeah I'll be coming down from the 210 range. Most guys I fight now at my own weight are no match for me strength wise though.

The only reason I'm bulking in the first place is because my weight class is less appealing to me than an open weight win :)

hey SLTR dickface. fuck you and your mom. no one in l.a. still knows who you are. that means you are a nobody. faggot.

suck a cock dickbag.

come show your face anywhere in l.a. and identify yourself to me dickwad. guarantee you don't ever.

you = shit.

all you do is talk shit sltr faggot. come on, show you face anon fag. hardly doubt you will.


no balls.


of course.



show me a good anon come back. please do.

i will shove a bro card up your ass and cut your hemmorhoids like you are one dude one cup.

come get it.

piss ant.

Who are you talking to bro ? :1orglaugh Stinky ?

jackass. don't you know, no one knows you. so you= anon troll. how does that feel?

no credibility. must hurt.


to get some.

show us a site or something or anything.
of course you wont.

keep sucking e rep dick fagola.

dont make us call your mom like we did to other surfmeisters before.

out yourself. who are you?


exactly. thats what we thought.

dickbag.

no that faggot sltr

sticky knows where i stand.

come get me faggot sltr. guarantee you cant topple me.

guaranteed.

you = no one.

you = anon until you prove otherwise.

till then. suck cock.

peace.

and with respect to nicescooter, don't assume that someone that has a six pack is a god with knowledge on how to get a six pack for you too :2 cents:


what works for him and his genetics might not work the same for you, like was said before, some people with the right genetics can eat garbage food and never work out and still have a six pack, and the guy with bad genetics can do everything in his power and still look smooth

but don't take that as an excuse, do the best you can for yourself, you should workout and eat healthy all the time anyways and be the best you can be for yourself and not compare to others that might have different genetics than you :2 cents:

good luck on your fitness and health path :thumbsup

dick sucking faggot talking losers like sltr are shit. he been hiding from us. decided to show his face. got it bitch slapped. go away sltr faggot. bye!!!!!!!!!!!!!

stickyfingers:

PULL UPS! -- with your legs extended straight out in front of you.

you use your whole core for pullups and with your legs as added weight it works your abs even better.

or use a pull up bar and do sets of straight leg lifts, then when you are too tired to do straight leg lifts, do knee ups.

i'm telling you, go to walmart, can prob get a regular pull up bar for $20-25.

also** everyone has a 6 pack abs underneath the fat. just gotta get your body fat percentage down lower for your whole body, and those abs will start to show.

sometimes if you do hardcore straight ab exercises alone and you're not trying to lose weight, you will build muscle on top of the fat thats already there. thats when you see the body builder guys who look like they got a gut but its really rock solid muscle.

I will be reasonable
if you never had abs you probably won’t get them, unless your life changes tremendously

eat a dick fake fuck head sltr.

you are the new troll of the week.

yes, but you also need to remember that some people have the genetics that if they try to lower their body fat percentage below a certain point, their body will start to catabolize muscle in preference to fat, resulting in a really rail thin skinny person still without a six pack

the object is to preserve or even increase lean muscle mass while lowering body fat percentage, which can be easier for some than others

I dunno I am fat but for core exercises doing crunches on a ball is pretty good
There is another ball exercise, not sure what its called but:

get into like a pressup postion but with your legs under your knees up on the ball
then basically just pull your feet in under your body and let the ball move down your legs to your feet - hold it for a second then back

you should feel that one work, it will realy work your abs

I've had abs before. I used to be quite ripped from 18 till about 25 or 26 when I started my beer drinking phase lol

A1R3K and me disagree on a number of subjects, but we know each other pretty well, and he has helped me many times when I started in this industry. If we had a major issue we would be on icq talkin it out lol. Ok time to do some exercisin lol.

there is protein in vegetables.

I have bad genetics,fat since i was born.

i used to have a six pack




now i just have a keg haha

yup beer did it for me..

yup its evil lol. I only drink Mgd 64 now when I do drink lol. Im takin a pic here in a bit of the "before" abs lol

It's not just the calories in beer that causes you to be fat.

When alcohol is present in your system the metabolic pathways in your liver pretty much shut right down until the booze is processed.

That makes sense. I only drink maybe 6 beers a week at most anymore unless I am at a convention or something.

Here is pic of current abs. Standing up straight but not sucking in at all.

http://www.brolication.com/ryanabsday1.jpg

Your body fat looks low enough that you should be seeing abs, even if slightly. Probably need to work the abs themselves harder.

I was getting pudgy as I was up to 164, but dropping 12lbs I lost my love handles almost all together, and most of my mini gut, now there is just a bit more padding than I want. I look ok if standing up but sitting down or bending over still getting a bit of a pouch.

So far I've done 2 sets of 15 pushups 2 sets of 20 pushups and 3 pullups this morning. Going to finish the rest of the sets in a bit, then going to hit the pool and do 30 mins of laps.

I have a six pack, I used to be fat.

Get used to eating 5-6 small meals per day.
Get used to eating *clean* foods only, I don't know how to do this on a vegetarian diet (though I do believe it's possible), but on a non-vegetarian diet, you'll be eating a lot of egg whites, chicken breast, pork tenderloin (with the fat cut off), Salmon, Tuna, various low fat cuts of beef (I don't eat too much beef, so I don't know these off the top of my head, but I believe things ending in "loin" tend to be safe, as well as the Filet Mignon) brown rice, vegetables. Get your fat from healthy sources like Peanuts, Macadamia Nuts, Walnuts, Avocado - but this must be in moderation, keep your total fat to 20% of your calorie intake. Protein and Carbs shuold be in roughly equal parts. If you eat peanut butter (I do), don't eat crap brands like Jif, the only things on the ingredient list should be Peanuts and Salt. Whole Foods sells freshly ground peanut butter. Remember, an overall healthy diet includes a lot of green leafy vegetables.

At 160 Lbs and a very active life, I eat around 2000-2500 calories per day. Get an idea of how many calories you need, and get used to sticking to it. There are 3500 calories in a pound of fat, so you need to have a deficit of 3500 calories per week to lose 1 pound. You should never aim to lose more than 1% body weight per week, as doing so greatly raises the chances of burning muscle instead of fat.

You should lift weights when losing fat to maintain your existing muscle mass, regaining muscle is much harder than losing fat. Generally, most people can't gain more than 0.5 pounds of muscle per week assuming a perfect diet and exercise routine.

Do weighted incline crunches, leg raises (remember you must lift the legs and flex the spine to work the lower abs), windshield wipers, side bends.

Depending on your genetics, you certainly need to be below 10% body fat, possibly below 8%, or even possibly below 6% to reveal your abs. Personally, I need to be around 6-7%.

When you are >10% body fat, the electronic body fat measurements will be easy to use and fairly accurate, but they will be very inaccurate when you get below 10% body fat, and you'll need to get good at using a caliper if you want to measure then.

Looking at your picture, I'd estimate you're at around 12-15% body fat, so you are probably 6-8 weeks away from having a six pack if you have a perfect routine.

sticky:

if you like pushups as part of your routine. check out hundredpushups.com

its a decent little program with a fun goal, the big 100. you might have to start at week 4 or 5 if you've been doing them already though.

Eat a small meal every 2.5 hours or so.

Lots of extra protein. Get some shaker bottles so you can just walk in the kitchen, throw a scoop of protein powder in with some milk or water, shake and drink.

Avoid beer like the plague.

Use Health For Life's Legendary Abs program. Works fantastic.

Use HIIT aerobic exercise routines.

Stick to it and don't stop. This is a lifestyle change.

:2 cents:

"No, no, I'm talking about real protein, like man protein. You know from the flesh of slaughtered animals. I wanna have warpaint on, I want blood dripping, that's what I need."

Oh and one other thing, don't waste your time with 200 crunces, it's a waste of time. I haven't done that even once since I started getting in shape, and I have a very well defined six pack. If you want to build arm muscles, do you lift a 5 pound weight 200 times? No! You lift a heavy weight that you can only lift 5-10 times. The same applies for abs. If 10 crunches are easy, then start doing it by holding a weight over your head, when those get easy, use a heavier weight.

good luck,

i dont have abs...but still get laid..

dood forget food forget this... situps till you puke seriously...


arnold said in his book if your not puking and falling over after working your legs your not working hard enough...

you would be surprised what strong abs helps out in anything... your abs are your core.. strong abs strong back = great balance

oh and just cause were men and it's a flex off I guess ill post pics too...

I need to eat something.... LOL


http://dirtydanza.com/danzadarkabs.jpg

@FletchXXX: This is the first time you made me laugh, honestly.

Not that it is your job to make me of course ;-)

Jesus christ airek - I believe your cheerios have piss in them...

Muay Thai 2 hours a day, 6 days a week. Eat all I can, if anything I find it hard to get enough calories in :thumbsup

what a bunch of twink pics, lol

ya'll should be ashamed

my abs dominate ya'lls

http://www.bikinivoyeur.com/bb.jpg