Narkissos' 6 Steps to that Summer 6-pack

***Narkissos*** · 04-11-2007, 10:19 AM

Originally Posted by 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

Hey Mike.

You've honestly thought ahead of yourself on this one.

Let's work backwards.

You calculated your caloric threshold as: 1920 kcals

By applying the 40/40/20 ratio to this, this yields: 192 gr protein; 192 gr carbs; 42 gr fat.

Split over 6 meals that'd be: 32 gr pro; 32 gr carb; 7 gr fat.

.. at core.

With the macronutrient split established, then head to fitday.com or calorie-count.com (or any other calorie-counting site) and work out portion sizes that'd bring you to your totals.

A casual estimate of each meal size would be:

1 can tuna; 3/4 cup brown rice; 4 gr flax seed oil.

or 1 can tuna; 1 eggyolk; 3/4 cup brown rice

etc.

This is just off the top of my head however.

Verify your portion sizes on the sites listed above.

To tweak it even more you could go:

Days 1-5:
Meals 1-5: 32 gr pro; 32 gr carb; 7 gr fat.
Meal 6: 32 gr pro; negligible carbs (green vegetables); 7 gr fat

Day 6+7:
Meals 1-6: 32 gr pro; 32 gr carb; 7 gr fat.

Good luck

Narkissos

**crazycrab** · 04-11-2007, 01:40 PM

Nice thread Nark !!

**SMCengineer** · 04-11-2007, 07:08 PM

I didn't read the article, but I was wondering what kind of crunches I can do to get abs. I'm at 20% bodyfat.

j/k

But seriously, good post. What are your thoughts on carb/fat meals not only for cutting, but bulking as well?

**TADOLFI** · 04-11-2007, 07:41 PM

Haven't been on the site in quite a while...I check in to see what's happening and here's Nark still giving great advice and helpin the members!
Way to be Brother!
Always good to get your thoughts on things.
~Troy

**scottish** · 04-11-2007, 08:43 PM

Good stuff. thanks

**whynot960** · 04-11-2007, 09:00 PM

Nark,
Thank you very much this will really help me out and give me a target for each meal now. I will also be starting clen tomorrow and will copy PB's method. I bought it from lion along with the taurine. Cant wait to get lean. thanks again.
mike

***Narkissos*** · 04-11-2007, 10:49 PM

Originally Posted by Blome

I didn't read the article, but I was wondering what kind of crunches I can do to get abs. I'm at 20% bodyfat.

j/k

Originally Posted by Blome

But seriously, good post. What are your thoughts on carb/fat meals not only for cutting, but bulking as well?

Honestly my thougths on bulking and cutting aren't dissimilar.

My macronutrient ratio is about the same... Carbs + protein + fats are combined in each meal...

I believe in carb/kcal cycling as well.

What differs honestly is kcal totals.

Otherswise the cutting and bulking diets are structurally similar.

**taiboxa** · 04-12-2007, 07:35 PM

wheres my diet bich!

**C_Bino** · 04-18-2007, 07:33 PM

Bump.

***Narkissos*** · 04-18-2007, 09:53 PM

Originally Posted by taiboxa

wheres my diet bich!

Where've you been dawg?

Thanks for the bump CB!

**S.P.G** · 04-19-2007, 08:44 AM

Awesome!! thread ...good as ever nark…

Just one question?? you haven’t pointed out the importance of Nitro Tech in any diet what’s up with that.....

**Prada** · 04-19-2007, 12:58 PM

Originally Posted by S.P.G

Awesome!! thread ...good as ever nark…

Just one question?? you haven’t pointed out the importance of Nitro Tech in any diet what’s up with that.....

I thought you would have known, look on page 69 of Muscle&Fitness of November 2008. Its a scientific breakthrough..

BUMP!!!

**lawsey000** · 04-19-2007, 03:44 PM

Kick ass post Nark.

***Narkissos*** · 04-21-2007, 03:46 PM

Originally Posted by Prada

I thought you would have known, look on page 69 of Muscle&Fitness of November 2008. Its a scientific breakthrough..

BUMP!!!

LMAO!

**rubix6** · 04-23-2007, 07:33 PM

good post!thanks

**the big lebowski** · 04-24-2007, 04:37 PM

just wanna say thanx man this helped me alot and motivated me to write down my meals, figure out how many cals i need to eat to lose weight without eating away muscle, and has even given me an idea of how many cals ill need next fall when i plan to bulk again. i started cutting in march but didnt make progress till these last 3 wks after i read this and ive dropped bout 2 lbs a week. thanx again

**Beefkake31** · 04-24-2007, 11:10 PM

Originally Posted by Prada

I thought you would have known, look on page 69 of Muscle&Fitness of November 2008. Its a scientific breakthrough..

BUMP!!!

BUMP

**chest6** · 04-25-2007, 12:14 AM

LOL whad you do to Nark's eyes?!?

**Narkissos** · 03-18-2008, 03:59 PM

bump

-CNS

**StoneGRMI** · 03-18-2008, 04:05 PM

Good bump, I remember this thread.

**Mr Tick** · 03-18-2008, 05:51 PM

Hey nark do you have your pm's turned off? I wanted to pm you because the link for foods and their GI rating is not working.

**Narkissos** · 03-18-2008, 10:51 PM

Originally Posted by FFRob2001

Hey nark do you have your pm's turned off? I wanted to pm you because the link for foods and their GI rating is not working.

Nah.. my PMs are on.

The account I started this thread with is closed however.

PM me at this account.

-CNS

**Prada** · 03-18-2008, 11:32 PM

Originally Posted by Prada

I thought you would have known, look on page 69 of Muscle&Fitness of November 2008. Its a scientific breakthrough..

BUMP!!!

BUMP X 2

**Narkissos** · 03-18-2008, 11:34 PM

^^lmao

**ultra40** · 03-22-2008, 06:38 PM

Bump! Great Post

**Narkissos** · 03-22-2008, 07:16 PM

^^Thanks for the bump

By the way, I have 7 other articles out.

They're posted on various boards... so google 'em if you're interested

Titles include:

"An Argument for the Viability of Soy as a primary protein source"

"Narkissos: Lower-body training for the Moderately Obese"

"Narkissos: Getting a Grasp on the concept of Dieting"

"Narkissos: Fitness Essentials"

etc.

Happy reading.

-CNS

**novastepp** · 03-26-2008, 08:58 AM

bump.

*prays more people read this*

**Narkissos** · 03-26-2008, 11:17 AM

^^thanks for the bump

**Bojangles69** · 03-26-2008, 10:14 PM

I got really excited earlier today because I saw the title (and author) and just finished reading it.

But I have a problem that is really making getting a 6 pack impossible for me.

I naturally have an EXTREMELY HIGH metabolism.
Fat would melt off my body from doing nothing, I took it for granted.

That high metabolism as I got a bit older lost control.
My blood pressure starting veering around the 180/125 mark.
Made some diet changes (that a normal person would not need to make) still was staying extremely high. Plus I noticed my anxiety levels were through the roof from the high BP.

Doc put me on a small dose of inderal. Did nothing for my BP.
Raise it, than raised it again.

Got up to 80mg ed. My blood pressure now stays just on avg a bit above high.

But its been like 4months and I've put on 20lbs that ARE NOT COMING OFF.
All in my gut and its fvckn annoying to say the least. Anytime in the past I've taken my shirt off I'd have a nice slim waste to look at, now its like wtf is that?!?! ahhhh!! and I wanna punch the mirror.

I also find myself playing with my stomach like its some alien growing in my there. Its just foriegn to me & I hate it.

I don't do anything physically exerting besides working out 4-5 days a week. Rest of the time I'm in class sitting down or laying down home studying.
But I religously do cardio everyday I work out for 30-40 mins of running at 5.0mph.

I know beta-blockers block adrenaline and slow down the metabolism.
But does metabolism have anything (or A LOT) to do with blood pressure?

Cause its confusing. If my BP is still higher than avg. (but a lot lower than what it use to be) shouldn't it still be easier to lose weight than the avg person?

I'm under the impression these meds toy around with other hormones that current research isn't really up to date on.

But if anyone is on BP meds (I'm on inderal 80mg) and has anyway to cut on this crap w/out losing the meds I'd appreciate it.
I figure I'll die at a young age of a heart attack if not some freak accident first, so I try to manage it as I can, but genetics are a bitch.

Any comments, ideas, experiences are welcome. Thanks!

**Narkissos** · 03-26-2008, 11:53 PM

Originally Posted by Bojangles69

I got really excited earlier today because I saw the title (and author) and just finished reading it.

But I have a problem that is really making getting a 6 pack impossible for me.

I naturally have an EXTREMELY HIGH metabolism.
Fat would melt off my body from doing nothing, I took it for granted.

That high metabolism as I got a bit older lost control.
My blood pressure starting veering around the 180/125 mark.
Made some diet changes (that a normal person would not need to make) still was staying extremely high. Plus I noticed my anxiety levels were through the roof from the high BP.

Doc put me on a small dose of inderal. Did nothing for my BP.
Raise it, than raised it again.

Got up to 80mg ed. My blood pressure now stays just on avg a bit above high.

But its been like 4months and I've put on 20lbs that ARE NOT COMING OFF.
All in my gut and its fvckn annoying to say the least. Anytime in the past I've taken my shirt off I'd have a nice slim waste to look at, now its like wtf is that?!?! ahhhh!! and I wanna punch the mirror.

I also find myself playing with my stomach like its some alien growing in my there. Its just foriegn to me & I hate it.

I don't do anything physically exerting besides working out 4-5 days a week. Rest of the time I'm in class sitting down or laying down home studying.
But I religously do cardio everyday I work out for 30-40 mins of running at 5.0mph.

I know beta-blockers block adrenaline and slow down the metabolism.
But does metabolism have anything (or A LOT) to do with blood pressure?

Cause its confusing. If my BP is still higher than avg. (but a lot lower than what it use to be) shouldn't it still be easier to lose weight than the avg person?

I'm under the impression these meds toy around with other hormones that current research isn't really up to date on.

But if anyone is on BP meds (I'm on inderal 80mg) and has anyway to cut on this crap w/out losing the meds I'd appreciate it.
I figure I'll die at a young age of a heart attack if not some freak accident first, so I try to manage it as I can, but genetics are a bitch.

Any comments, ideas, experiences are welcome. Thanks!

I think you're investigating the wrong side of things Bo.

Don't look at the BP link... as none exists.

Look at the mechanism of action of beta-blockers.

From there, you can fathom the multiple systems they affect.

For one, beta-blockers affect thyroid output as well as glucose metabolism.

That's already two factors which would equate to fat gain.

Additionally, review the receptor activity.

re: Beta-blockers...

Fat-loss too is influenced by the stimulation of receptor activity in fat-cells.

So... Bo, I'd suggest you get your thyroid function assessed.

..As well as your glucose tolerance.

Those are two factors which, once manipulated, can get you back on the weight-losing track.

Good luck.

-CNS

**Narkissos** · 03-27-2008, 12:03 AM

A link for Bo:

http://www.ncbi.nlm.nih.gov/pubmed/1982282

"T3 plus high doses of beta-blockers: effects on energy intake, body composition, bat and heart in rats."

You may want to look into pharmaceutical help: t3/t4 for thyroid mediated benefits; and avandia/metformin for improved glucose disposal.

-CNS

**Narkissos** · 09-09-2009, 09:31 AM

bump!

**xgaagx** · 09-09-2009, 11:59 AM

bump

**jamyjamjr** · 09-09-2009, 12:05 PM

excellent post as usual nark..

**xnotoriousx** · 09-09-2009, 06:29 PM

Nark is the god father around this place.

*kisses the pinky ring*

Good read.

I especially liked the part about keeping intensity up during cutting and training the same way. I'm about to run test e and dbol for the first time and after i'm done packing it on, i'm going to get RIPPED