To achieve that you will need low bodyfat percentage. Below 15% if I'm not mistaken. And for that, you need to burn more calories than the one you put into your body through food. So let say today you ate food worth of 4k calories (easily achievable through 2 complete McD meals), your body will only need/burn around 2k calories for daily functions, so you have to burn at least 2k of calories.

And you cant target fat loss. Which means you cant have any specific area targeted for fat loss. Our body doesnt work that way. You have to lower overall fat percentage. Luckily for us guys usually the stomach area goes first. For girls the body usually goes for boobs, ass and thigh rather than stomach.

understood & which exercise u do to make the packs look obvious?

For abs my routine is:

Crunches
Hanging leg raises
Hanging leg wiper
Leg raises
Bicycle crunches
Abs wheel

Got it bro thanks for sharing

Went swimming today, so I just thought I would use these as November progress pictures. Hehe


Went swimming! by riezforester, on Flickr

i have a big belly. but other parts of my body is kinda thin. i'm hitting the gym now in order to add some mass + muscles while reducing tummy. but i seriously dont wanna lose sumore weight. any suggestions? can we increase mass and muscles on our upper torse while reducing fats specifically on our tummy? thx.

What you are now is skinny-fat. You can increase mass and reduce fat at the same time. Just control your diet. Avoid taking carbs and fatty food. Just take some quick carbs preworkout to get energy. But the rest let your body get energy by burning up fat.

If want more strict, stop taking rice. Rise is mostly carbs.

Why reduce carb intake? Because our body burn carb and fat for energy. If you have no more carb to spare, then they will use exclusively fat. That way you can reduce overall fat percentage.

And no, you cannot just target an area where you want the fat to be burned. Our body doesnt work that way. Just have to reduce OEVRALL fat percentage.

nice info there. btw, what should i replace with the carb? protein?

You dont really need to replace carbs if you're trying to lose weight, as you are forcing your body to take the energy from fat.

If you are trying to gain, you'll still need some quick carbs which can dissolve quickly, such as fruits, if you're maintaining a very lean diet.

I just use rice, since I dont have to maintain very lean diet thanks to my metabolism.

is there a reason that you're using a ezcurl bar to do your deadlifts?

also i noticed that your not exactly breaking at the hips. from that view, it looks as though your knees travel forward on the eccentric movement of the lift. if you are breaking at the hips properly, your shins should be about perpendicular to the ground. at lockout, i notice that you bend your elbows while performing a shrug. this is not the proper way to execute a deadlift as your arms need to be dead straight throughout the concentric.

i also notice a general instability especially when you were doing your ezcurl bar rows (again, you should opt for a barbell instead) which seems to stem from the shoes you're wearing. i'd recommend something flat like chuck taylor's.

other than that, good progress so far.

Yeah, been using EZ bar because the straight bar has been bad on my wrist previously. But now already changed to conventional barbell.

Thanks for the advice and recommendations.

Sharing my collar bone... Progress pic for December! Lulz


Had an accident. Then a surgery to realign and reattach the collar bone. by riezforester, on Flickr

Ironman!

Seeing yr picture before and after..
Wow ..from 2008 u keep work out ?
What motivates you ?
I usually stop after 1,2 months..after i see nothing chancges in my body ..and lazy and busy ..

I have several reasons. To boost my self confidence. To proves to my old geisha that I can do it. For cosplay. And our had becomes a routine.

Emino,how do u get those big chest?i also wanna have body like yours and i have been eating a lot since september this year.

That time i was at 48kg and now i my weight is 52kg.i didnt and if can dont wanna eat any protien suppliment.just wanna get fat naturaly by eating daily food.

But all the fat goes to my belly .how to pump my chest?any specific food?

Another one question,in your opinion,do i have to pump my weight first b4 start the heavy workout or work out a bit while getting my ideal weight?

Im 166cm currently 52kg.help me pls bro

Naturally getting fat by eating daily food? You'll most likely die by clogged arteries if you keep that up. Why one earth would you want to load yourself with fat? Fat cannot transmute into muscle.

First, you want to gain healthy weight, not fat. And healthy weight is muscle. For muscle you'll need protein. You can get them from supplements, or from chickens, beef, eggs and milk. And protein cannot magically turn into muscle either. When you workout, you purposely tear down and damage your muscle. Therefore when your body goes into repair mode, they will use the protein to repair those muscle by making them bigger and stronger so that you cannot damage them as easily. That is when you switch to heavier weight, so your muscle can be damaged and your body can repair it bigger and stronger each time.


This post has been edited by emino: Dec 19 2012, 12:43 PM

lol sorry for the wrong used term.i wanna gain weight not fat.dont wanna die young

That mean to get big chest,i have to damage it first?any good supplement product u can recommend?or just used ur d.i.y one enough?to be honest i really dont wanna use any protein supplement product

supplements isn't a requirement to build muscle mass, but it sure does help you if you know what you are doing. You just need to workout smart and hard, consume proper food and nutrition and have enough rest. That's the 3 basic principles of bodybuilding.

Ok but which one is recommended?gain weight first then workout or gain weight and workout at the same time?