Narkissos' 6 Steps to that Summer 6-pack

[*Narkissos*]

Narkissos' 6 Steps to that Summer 6-pack
by Corey Springer
aka Narkissos

Hello friends.

It seems that time of year is upon us again. You know what i mean: SUMMER!

That time of year when even the most conservative among us wants to 'rip up', 'strip down', suit up, and show off their hard bodies

Unfortunately for many, that '6-pack' often falls short by 2 or so. This is often due to last season's overly entusiastic 'bulk-up' period... or worse yet, last seasons overly adamant denial of the obvious increases in girth.

Guys often tell themselves: "It's hard to get huge so I'll just bulk my butt off and then cut it up no problem!"

Girls may say "It's just around the tummy so i'll start doing some crunches and it'll be fine!"

Sadly, it doesn't work like this.

Well... i've been there... and got past it.

So can you.

Step 1:
Make a Plan!

This is where MOST routines fall short. If you've no plan how can you expect to reach a goal by a certain time? Sure, having a general idea of what you want is better than having no idea at all... but is it optimal?

No!

Far from actually!

The planning process:

Firstly... Assess yourself realistically. Get your bodyfat percentage tested. Think about where you'd like to be... and think logically about the time in which you have to do so.

Secondly, set a realistic and acheivable goal.
Fat loss should be at a rate of no more than 2 lbs per week. Anymore than this and you'll just be spinning your wheels. I say this because, a higher rate of weight-loss will result in muscle-loss. Muscle loss willl result in a slower metabolic rate... which will in turn slow fat-loss.

That makes the process of losing too fast a double negative.

That being said, after determing how much fat you need to lose, the third thing you'd need to do is to lay-out the number of weeks it'd take you to lose the aggravate weight total. That total number of weeks, is the length of time your cutting phase should last.

Ok ok.. enough technical mumbo-jumbo

Here's the summary of step 1:
1. Assess yourself
2. Set a realistic goal
3. Set a realistic time-frame in which this goal can be acheived.

Step 2:
Change that dietary mindset!

"I can't understand why i'm not lean. I eat healthy!"

Healthy is a confusing term. That i know firsthand. I'm not an eaves-dropper, but i can't begin to count the number of conversations i've walked in on where the above lament was being relayed.

Everything is labelled 'healthy' now-a-days. It's a marketing scam honestly: 'Healthy' being relative to the individual product v.s. its top competitor... whereas healthy simply means that brand 'a' has 5 grams less fat than brand 'b'. 'Light' is another misnomer. Companies market 'light' versions of their products... touting a reduced calorie content. In truth they substitute fat for sugar, thus reducing the total calorie count... but in no way making the food less evil.

That being said, the only truly 'healthy eating' is that based around minimally processed and non-processed foods.

Furthermore, it is required that we take it another step.
For that summer 6-pack, we need to differentiate between 'healthy eating' and 'healthy fat-loss eating'.

Both of the above eating styles are based around:

¤Lean Meats, poultry, fish, eggwhites, soy products, and protein powders, for Protein.

¤Minimally processed and unprocessed starches (brown rice; oats; potatoes; yams; etc.); veggetables; select fruits, for Carbohydrates.

¤Flax seed oil; select nuts; olive oil; avacado, for Fats
The difference between the two however would be nutrient timing. This will be discussed in a later article.

[*Narkissos*]

Step 3:
Get that diet down!

Ok... Step 2 was somewhat easy. You dropped that pop-tarts and pizza pockets, and you bought some green leafy veggies, some yams...and now you're rearing to go.

You stop here... something's missing isn't?

I know... You're thinking "How do i put this all together?"

Well.. I'd say firstly you need to calculate just how many calories you burn on average daily.

With this established you'll know how much you need to maintain weight... and subsequently, how much you need to consume to lose weight.
An article which explains how to calculate your metabolic needs can be found: here

Don't put away that calculator yet though!

Split that daily kcal total over 5-6 small meals.

The ratio of each meal should be 40% protein; 40% carbohydrates; and no more than 20% fat. Each meal should be spaced 2.5-3 hours apart... depending on perceived hunger. 'Meal' is relative however. The composition need not be that of the conventional 'breakfast/lunch/dinner'. All that qualifies it as a meal is the composition with regard to the protein/carbohydrate/fat content.

e.g.
the 140 lb female, with a BMR of 1680, will consume 6 meals each containing:
28 gr protein; 28 gr carbs; 6 gr fat.

Additionally... Provided that she's most active during the day, the evening portion of her carbohydrates should be derived from low impact carbohydrates.

'Low-Impact' can be established by reviewing the glycemic index (GI) of the food choices.

The lower the GI rating..the lower the impact on blood glucose levels.
A list of foods and their GI rating can be found: here

Step 4:
Keep Training Intensity High!
"I'm trying to get ripped, should i drop the weight and do a lot of reps?"
This is one of the most common questions i'm asked. This and "what can i take to get ripped?"

My answer to both is the same: The route you took, i.e. the way you trained, and the supps you took to get big... that's the same route you have to take to get ripped.

The template is the same.. with subtle modifications.
I usually get a look of utter confusion when i say this... so let me explain.
The process of 'getting ripped' requires the restriction of calories to some degree.

Thus, gaining muscle is difficult (if not down-right impossible) during this time.

That leaves us with trying to maintain the muscle we've got.
Now that being understood, why would you do something other than what you did to gain that muscle, in your attempt to MAINTAIN that muscle?
See where i'm going with this?

You gained that muscle through high intensity... To maintain it, thus maintaining an elevated metabolic rate, you must continue to train at a high intensity.

This brings me to another step.

[*Narkissos*]

Step 5:
Don't scrimp on Cardio!

This would appear to be a no-brainer... yet it's one point where a lot of people fall short. Millions around the world get roped into that new ab-machine fad. Or into the spot-reducing fad: doing hundreds of crunches in the hope that it'll 'bring the abs in faster'.

While doing hundreds of crunches in addition to your regular weight-training protocol CAN increase calorie-expediture... it is grossly inefficient.
Furthermore, it can tax the body's recuperative abilities... interfering with recovery from your work-outs. This can lead to over-training, a condition which is detrimental to your fat-loss or muscle-gain goals.

So..what's the solution?

Get moving!

Cardio: both structured or non-structured.

Get up... and move daily!

A number of debates exist with regard to what type is most effective: after a weight-training session; first thing in the a.m. on an empty stomach; right before bed.

Blah blah blah...

My thoughts?

Just do it!

..and do it consistently.

Make it part of your lifestyle... Don't just think summer fitness.
Think longevity... and summer fitness will come as a side-effect.

Trust me on this!

Step 6:
Be pleased with yourself!

I could think of a hundred other tips to end this article with:

¤ Stick with your plan: be consistent

¤ Cycle your calories and Cardio to elicit new responses

¤ Supplement wisely
etc.

However, NONE of the tips i could add here would be more important than this one:

BE PROUD OF YOUR ACCOMPLISHMENTS!

BE COMFORTABLE WITHIN YOURSELF!

DON'T SECOND-GUESS YOURSELF!

Yes.. a three-tiered last tip.

But what does this have to do with your weight-loss journey?

I say: EVERYTHING!

These three are stress-reducing in nature... and negative stressors can break your fat-loss run.

¤ Cortisol, the main stress hormone: breaks down muscle tissue; and
impairs glucose tolerance. This can leave you smaller..but fatter.

A number of factors can influence cortisol release. Poor self-image, anxiety, etc. are all factors which can cause the increased release of cortisol.

Additionally, poor self-image can affect emotional-eating etc.

All in all... allowing the above is a no-win situation.

...and we all want to win!

So i repeat:

BE PROUD OF YOUR ACCOMPLISHMENTS!

BE COMFORTABLE WITHIN YOURSELF!

DON'T SECOND-GUESS YOURSELF!

Hold these concepts close to your heart...

In Conclusion

My 6 six steps:

¤ Make a Plan!

¤ Change that dietary mindset!

¤ Get that diet down!

¤ Keep Training Intensity High!

¤ Don't scrimp on Cardio!

¤ Be pleased with yourself!

Simple... and doable.

Go out there and make yourself proud!

Good luck

Corey Springer
Owner of
Apollo Fitness Barbados Inc.

[Hackamaniac]

Can we still eat cake??

[*Narkissos*]

^^

[Kennedy]

Nice post...hopefully when the summer kids type in ABS in the search function(like that will ever happen) this will come up.....

Read the rest...good stuff man!

[*Narkissos*]

^^Hopefully they will

Thanks buddy.

Bump!

[s00noma]

Not trying to hijack the thread [if it is, i will edit out this post]

Riddle me this..I am in the process of making my abs visible for the first time in my life, have my diet mapped out, have been doing the same MWF training as before and added in cardio on SA SU TU TH, the weight is coming off, slowly but surely BUT i took a week off from the gym [no cardio/no weights] last week and the weight started coming off faster??? Nothing was changed besides not consuming a PWO meal [shake/oats/banana] on MWF.

[perfectbeast2001]

good post brother.

[*Narkissos*]

Not trying to hijack the thread [if it is, i will edit out this post]

It's cool bro.

Riddle me this..I am in the process of making my abs visible for the first time in my life, have my diet mapped out, have been doing the same MWF training as before and added in cardio on SA SU TU TH, the weight is coming off, slowly but surely BUT i took a week off from the gym [no cardio/no weights] last week and the weight started coming off faster??? Nothing was changed besides not consuming a PWO meal [shake/oats/banana] on MWF.

Interesting.

But not unique.

It's happened to most of us.

Going into an intense cutting regime can kick the metabolism into hyperdrive... Taking a week off during the most intense phase doesn't necessarily equate with a loss of progress.

Actually it might be just what the body needs at that point.

Intense cutting can border on over-training honestly... well, for most of us.

And honestly, you can't become 'de-trained' in one week away from the gym.

Add the fact that you were consuming one less meal... I'd fathom that you were at or just under maintenance.

As i said... interesting... but not unique

On the flip side, 'weight' is generic.

Did you get your bodyfat percentage tested?

-N

[SMAN12b]

Great thread Nark....!!!

Is drinking winny on the healthy foods list???

[*Narkissos*]

^^ lmao

[s00noma]

It's cool bro.



Interesting.

But not unique.

It's happened to most of us.

Going into an intense cutting regime can kick the metabolism into hyperdrive... Taking a week off during the most intense phase doesn't necessarily equate with a loss of progress.

Actually it might be just what the body needs at that point.

Intense cutting can border on over-training honestly... well, for most of us.

And honestly, you can't become 'de-trained' in one week away from the gym.

Add the fact that you were consuming one less meal... I'd fathom that you were at or just under maintenance.

As i said... interesting... but not unique

On the flip side, 'weight' is generic.

Did you get your bodyfat percentage tested?

-N

Just thought it was odd that the weight loss actually moved faster on the week off from the gym.

I have not had my bodyfat tested. I have a tanita scale that tells me my percent [ive read that its not accurate] that i use to monitor it going up and down. As far as those readings go i have gone from 18% to 16-16.5%, and i dont even know if the scale is accurate enough to track the up and down progress. Id hate to think that i still have about 7 percent to go before i see any ab definition cuz those percentages sure do drop slowly. I guess i could ask someone at my gym, but who knows if they are competent with the calipers or not. Basically, I just go by the mirror.

[Sepsis]

awesome read. its funny how some people pay money to buy books which will elaborate on what has been said in this thread for free. nark, you are getting jipped!

[*Narkissos*]

awesome read. its funny how some people pay money to buy books which will elaborate on what has been said in this thread for free. nark, you are getting jipped!

Dang... maybe be i should charge

bump!

[BigJames]

Great post Nark...I just checked out the rest of the article and will be on the way to a 6 packed summer!

[AandF6969]

*Cough* Sticky *Cough*

[*Narkissos*]

^^No one reads stickies

On a serious note though: Are there anyother articles that you guys would like to see written?

bump!

-N

[taiboxa]

^^No one reads stickies

On a serious note though: Are there anyother articles that you guys would like to see written?

bump!

-N

yeah.. how can i get to 300lbs at 4%

[Got Insulin?]

wheres the other 3 steps?

[s00noma]

wheres the other 3 steps?

there was a link to the other 3 steps..but it disappeared

[taiboxa]

there was a link to the other 3 steps..but it disappeared

he got in trouble.. not alowed to post links to porn sites

[*Narkissos*]

I dunno why the link was removed.. as it wasn't linked to a competing bodybuilding forum but to my client feedback page.

Anyway.

I'll edit the above posts and include the entire article for those who haven't read it.

-N

[*Narkissos*]

Thread edited and re-opened.

Hopefully this one'll be acceptable

-Narkissos

[Prada]

bump

[*Narkissos*]

bump

[Hellmaskbanned]

Thread edited and re-opened.

Hopefully this one'll be acceptable

-Narkissos

It's easy to find fault if that's what you want to see......


Anyways, Nice guide to fat loss.

Step 6 is always difficult.

[*Narkissos*]

It's easy to find fault if that's what you want to see......

Agreed.

You'd think i posted spam.

My thoughts on the matter were simply that most people simply do now read entire articles.

I'm not sure if this can be attributed to information overload.

However i thought i'd post it in parts to get people's attention.

Anyways, Nice guide to fat loss.

Thanks.

When i finish my thesis (due on the 20th) and my gender-specific societal reform project (due @ 4:30 p.m. today), i'll get to writing some more articles.

I finished one other today.. but i'm not sure if i should post it.

It's more of a rant rather lol.

Step 6 is always difficult.

Fact..

But most essential



Thanks for the good reception guys.

Hopefully this assisted someone in some way.

-Narkissos

[ianchov]

great read..

[IronAdam]

Hey Nark, great write up man. You covered all the bases on that one. If you're looking for more articles to write, how about one on shedding the last bit of fat/water to get as lean as possible? Keep up the good work, this board is lucky to have you.

[x_moe]

o cool, its time to work on it

[Panzerfaust]

Stickie Material!




I am on my 4th week of a cutter...

[*Narkissos*]

Hey Nark, great write up man. You covered all the bases on that one. If you're looking for more articles to write, how about one on shedding the last bit of fat/water to get as lean as possible?

Interesting.

My advisor had suggested that i write specifically for the average member.

I'd think that the article sub-type you described above would be more of a spciality topic geared at the truly hardcore individual.

Lemme think on the how to word the concepts.. and i'll get to it

Keep up the good work, this board is lucky to have you.

Thanks bro.

[*Narkissos*]

bump

[Liftnainez]

great article.. thanks nark!

[Oakley]

Yet again you come through like a champ!... If the noobs really knew what was being posted and would actually do some reading its plain as day.

Awsome Read!

[juju]

Good stuff. Will try best to stick by it!

[whynot960]

Great read Nark thank you very much.You are one of the most respected people on here among some other as well. I have a question as I am tryng to figure out my fat loss calories. 39yrs old 5'9" 200-205lbs

200x12=2400
.20x2400=480
2400-480=1920
so thats 320 cals 6 times a day
so how can I figure out 40% pro 40% carb 20%fat per meal which is 320 cals

I want to just eat 6 meals a day and basically know how much of each I will need and just copy it 6 times a day.
thanks
mike

[Fordfan01]

bump it for u nark

[nalbano34]

Very nice read.....even a baby could follow that one...........BUMP!