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kilopolik02
Newbie Bodybuilder
Joined: 19 Oct 2009
Posts: 4
 
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 Posted: Mon Oct 19, 2009 7:48 am Post subject: New to body building and got lots of questions. |
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hey everyone new to the forum and bodybuilding, just wanted to ask i am looking to lose body fat. im 95 kilos or 209 pounds and 185 centimeters tall. what percentages of carbs, protein and fats should i be having and any good exercises to help get rid of visceral fat? im looking to build a nice washboard six pack  |
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Nowler
Moderator with attitude
Joined: 15 Jun 2006
Posts: 2893
Location: Everywhere!!
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| Posted: Mon Oct 19, 2009 5:48 pm Post subject: Re: New to body building and got lots of questions. |
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| kilopolik02 wrote: |
| hey everyone new to the forum and bodybuilding, just wanted to ask i am looking to lose body fat. im 95 kilos or 209 pounds and 185 centimeters tall. what percentages of carbs, protein and fats should i be having and any good exercises to help get rid of visceral fat? im looking to build a nice washboard six pack |
For cutting i say a ratio of: 30% carbs, 50/60% proteins and 10/20% fats.
For bulking i say: 60% carbs, 30% proteins and 20% fats.
You cannot spot reduce fat naturally, all you can do is keep doing your cardio and eat clean and just keep on sculpting the abs.
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jstrong
Hardcore Bodybuilder - Bow Down Bitches
Joined: 16 Feb 2007
Posts: 1067
Location: Lincoln,Nebraska
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| Posted: Mon Oct 19, 2009 8:56 pm Post subject: Re: New to body building and got lots of questions. |
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And keep in mind that once you get into it a lot more, you may have to adjust those accordingly to how your body reacts. Everybody is different and I think that is one of the more difficult things is to adjust. |
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kilopolik02
Newbie Bodybuilder
Joined: 19 Oct 2009
Posts: 4
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| Posted: Mon Oct 19, 2009 10:39 pm Post subject: Re: New to body building and got lots of questions. |
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cool thanks for the speedy repsonse, will get onto it, and keep you guys posted with progress. |
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TonyBuilder
Junior Bodybuilder
Joined: 26 Aug 2009
Posts: 54
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| Posted: Tue Oct 20, 2009 12:00 pm Post subject: Re: New to body building and got lots of questions. |
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patience is the key of succeses  soo just keep it going my friend
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kilopolik02
Newbie Bodybuilder
Joined: 19 Oct 2009
Posts: 4
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| Posted: Thu Oct 22, 2009 3:12 am Post subject: Re: New to body building and got lots of questions. |
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i found this ab workout, been doing them but cant get past the first 30 toe reaches, im keep doing them once everyday and see what sort of progress i make. |
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TonyBuilder
Junior Bodybuilder
Joined: 26 Aug 2009
Posts: 54
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| Posted: Thu Oct 22, 2009 12:34 pm Post subject: Re: New to body building and got lots of questions. |
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for abs is just TIME!!!!! its really difficult 2 have one!!
my rutine is 5 days a week 5 exercises each has 4 round with 12-20 reps!!
just keep it up mate
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jstrong
Hardcore Bodybuilder - Bow Down Bitches
Joined: 16 Feb 2007
Posts: 1067
Location: Lincoln,Nebraska
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| Posted: Thu Oct 22, 2009 1:18 pm Post subject: Re: New to body building and got lots of questions. |
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Abs don't take just time, it takes DIET and cardio unless you are then 1 out of 500,000 that is just genetically gifted to never do cardio and have abs. |
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TonyBuilder
Junior Bodybuilder
Joined: 26 Aug 2009
Posts: 54
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| Posted: Fri Oct 23, 2009 8:00 pm Post subject: Re: New to body building and got lots of questions. |
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true !!!! i mean diet is kinda Mandatory lol!! like if u are training .. u should have a nice and clean diet.
well about cardio yep it is true u have to do it. xD
thxjstrong
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kilopolik02
Newbie Bodybuilder
Joined: 19 Oct 2009
Posts: 4
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| Posted: Wed Oct 28, 2009 7:13 am Post subject: Re: New to body building and got lots of questions. |
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well i still have i layer of fat over my abs but there are definetly abs under the fat. ill just have to stick to the diet and keep the cardio and then bam, abs. hopefully. |
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jstrong
Hardcore Bodybuilder - Bow Down Bitches
Joined: 16 Feb 2007
Posts: 1067
Location: Lincoln,Nebraska
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| Posted: Wed Oct 28, 2009 1:15 pm Post subject: Re: New to body building and got lots of questions. |
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Yeah everybody has to some degree, abs under the fat. However you have to be in a calorie deficit while doing your cardio otherwise if you are eating the same you can cardio cardio until you die and you will never see the results you are after. |
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