http://6paforum.forumotion.com/feed/? Latest topics Sat, 05 Sep 2009 12:35:45 GMT 10 http://img530.imageshack.us/img530/6118/banner1yx2.png http://6paforum.forumotion.com/feed/? http://6paforum.forumotion.com/introductions-f12/hello-pppl-t205.htm turner ]]> Introductions Sat, 05 Sep 2009 12:35:45 GMT http://6paforum.forumotion.com/introductions-f12/hello-pppl-t205.htm#1855 http://6paforum.forumotion.com/introductions-f12/hello-pppl-t205.htm http://6paforum.forumotion.com/news-f11/sixpackattackforum-reloaded-t197.htm Manny Hey guys! Its been a while huh... Lets go straight to the point. If you are reading this message... : 1. This is your first time here, maybe it was simple coincidence or someone told you about us. or 2. You are an old member that came back to see what's going on. It doesnt really matter how you got here. What really matters is the reason why you are here. And i believe that reason is that YOU WANT TO GET IN SHAPE AND LIVE A HEALTHIER LIFE No, im not a magician or mind ... News Fri, 08 Aug 2008 20:09:45 GMT http://6paforum.forumotion.com/news-f11/sixpackattackforum-reloaded-t197.htm#1822 http://6paforum.forumotion.com/news-f11/sixpackattackforum-reloaded-t197.htm http://6paforum.forumotion.com/introductions-f12/anyone-out-there-t203.htm Burgs
Who's coming with me?]]> Introductions Tue, 30 Sep 2008 14:00:27 GMT http://6paforum.forumotion.com/introductions-f12/anyone-out-there-t203.htm#1849 http://6paforum.forumotion.com/introductions-f12/anyone-out-there-t203.htm http://6paforum.forumotion.com/diet-and-nutrition-discussion-f2/zone-diet-t204.htm Burgs
It's a little overwhelming at first, but they've assured my after about a week, you really get the hang of it and start to see serious results. The book is worth reading, it makes some pretty amazing claims. I'm excited. I could use the energy boost and certainly need something to get my diet in order.]]> Diet and Nutrition Discussion Tue, 30 Sep 2008 14:41:10 GMT http://6paforum.forumotion.com/diet-and-nutrition-discussion-f2/zone-diet-t204.htm#1850 http://6paforum.forumotion.com/diet-and-nutrition-discussion-f2/zone-diet-t204.htm http://6paforum.forumotion.com/workout-logs-blogs-f3/workout-log-xavi-t105.htm Xavi Hi there people! My name is Xavier and I'm from Portugal! I've just started Arnel's program on last Monday, so I'm a freshman I'm 23 years old, 84 Kg (185 pounds) and 172cm (5.64 feet). Below You can see my first day pictures...with one big sexy ab http://img101.imageshack.us/my.php?image=week1xt1.jpg Today I've just finished second day of routine...and altough pain is bigger than in day one, I'm not as tired as I were in first day! I'll keep you updated, ... Workout Logs/Blogs Wed, 30 Jan 2008 20:27:45 GMT http://6paforum.forumotion.com/workout-logs-blogs-f3/workout-log-xavi-t105.htm#940 http://6paforum.forumotion.com/workout-logs-blogs-f3/workout-log-xavi-t105.htm http://6paforum.forumotion.com/workout-logs-blogs-f3/workout-log-manny-t13.htm Manny Alright so it begins... Today (Jan 6th, 2008) i officially join you guys. I already posted my info for the challenge and i'll be posting my before pics soon. Some side-notes: - Good job Sean. This forum kick ass. - For the new members, taking pictures frequently its a great way to keep track of your progress. - Try your best to complete the routines but if you cant do them all (pullups will drain your soul) just do as much as you can do. Eventually you will be doing a few ... Workout Logs/Blogs Sun, 06 Jan 2008 17:21:43 GMT http://6paforum.forumotion.com/workout-logs-blogs-f3/workout-log-manny-t13.htm#28 http://6paforum.forumotion.com/workout-logs-blogs-f3/workout-log-manny-t13.htm http://6paforum.forumotion.com/introductions-f12/a-new-journey-a-newcomer-t195.htm BrandoJC Hey everyone at sixpackattack! Well this is all pretty new to me, its sort of scary and exciting at the same time. My name is Brandon, for most of my life I've always been considered that 'big guy' and whatnot, and even though those words hurt at the time (due to how overweight I was) I still want to be considered a big guy; but in terms of muscle rather then flab. I stumbled across this website quite some time ago, but being the person I was I never had the balls to join, let alone ... Introductions Fri, 18 Jul 2008 21:08:54 GMT http://6paforum.forumotion.com/introductions-f12/a-new-journey-a-newcomer-t195.htm#1816 http://6paforum.forumotion.com/introductions-f12/a-new-journey-a-newcomer-t195.htm http://6paforum.forumotion.com/diet-and-nutrition-links-f15/tons-of-healthy-easy-best-combination-ever-recipes-t202.htm Manny Hey guys. As i always say, half of this battle is won not by the amount of abs crunches we do, but for the constantly intake of healthy meals. And i know, believe me i do, that things get veeery boring when you cut your menu to just a few things, thats why im always looking around for new stuff to eat and new ways to cook wutever i already have. Anyways, here's a great site i came across yesterday. Those guys from Discovery channel really know how to do stuff. http://health.discovery.com/recipes/recipes.html P.D. ... Diet and Nutrition Links Tue, 19 Aug 2008 13:25:40 GMT http://6paforum.forumotion.com/diet-and-nutrition-links-f15/tons-of-healthy-easy-best-combination-ever-recipes-t202.htm#1840 http://6paforum.forumotion.com/diet-and-nutrition-links-f15/tons-of-healthy-easy-best-combination-ever-recipes-t202.htm http://6paforum.forumotion.com/introductions-f12/i-m-mike-i-want-abs-t198.htm mjh-2011
Any help would be appreciated.


~MIKE]]> Introductions Sun, 10 Aug 2008 00:23:21 GMT http://6paforum.forumotion.com/introductions-f12/i-m-mike-i-want-abs-t198.htm#1823 http://6paforum.forumotion.com/introductions-f12/i-m-mike-i-want-abs-t198.htm http://6paforum.forumotion.com/general-discussion-f4/facebook-t172.htm Sean Ryan
Here is a link to mine, feel free to add me!

http://www.facebook.com/profile.php?id=529873949

Sean]]> General Discussion Thu, 27 Mar 2008 19:58:21 GMT http://6paforum.forumotion.com/general-discussion-f4/facebook-t172.htm#1648 http://6paforum.forumotion.com/general-discussion-f4/facebook-t172.htm http://6paforum.forumotion.com/strength-and-conditioning-discussion-f1/motivational-quotes-t34.htm Sean Ryan I found a huge list of motivational quotes online a while back - all based around swimming - so i have chosen the ones which i think people can use and reflect on them to post on this forum. "Practice doesn’t make perfect. Perfect practice makes perfect" ________________________________________ "99.9 percent right is 100% wrong" ________________________________________ ""If you don’t need help getting out of the pool at the end of your race, you didn’t ... Strength and Conditioning Discussion Fri, 11 Jan 2008 09:43:49 GMT http://6paforum.forumotion.com/strength-and-conditioning-discussion-f1/motivational-quotes-t34.htm#142 http://6paforum.forumotion.com/strength-and-conditioning-discussion-f1/motivational-quotes-t34.htm http://6paforum.forumotion.com/strength-and-conditioning-discussion-f1/5-abs-myths-arnel-s-email-must-read-t201.htm Manny I just received one of the 'every now and then' emails from Arnel (founder of iwantsixpackabs.com). Always good info, but this time he wrote about comon mistakes that people believe when it comes to ABS exercises. I really recomend you read this. --------------- Myth 1- Crunches will burn fat off your stomach. This myth is false. You need to perform full body workouts to get rid of the fat on your stomach. Crunches will strengthen your abs but you won't notice your strong ... Strength and Conditioning Discussion Wed, 13 Aug 2008 17:25:16 GMT http://6paforum.forumotion.com/strength-and-conditioning-discussion-f1/5-abs-myths-arnel-s-email-must-read-t201.htm#1835 http://6paforum.forumotion.com/strength-and-conditioning-discussion-f1/5-abs-myths-arnel-s-email-must-read-t201.htm http://6paforum.forumotion.com/workout-logs-blogs-f3/a-new-me-t200.htm Sean Ryan Hi everyone, yeah it has been a while but now im back and ready for action. The past few months have included many changes for me which means my overall goals have changed a lot. This involves working towards a change in career as well as trying to plan my time around work, training, and moderating on two forums. I thought a good way of getting things moving here would be to start fresh, a new workout log. With new aims, new hopes, new dreams. So here we go! BACKGROUND My ... Workout Logs/Blogs Tue, 12 Aug 2008 09:05:32 GMT http://6paforum.forumotion.com/workout-logs-blogs-f3/a-new-me-t200.htm#1828 http://6paforum.forumotion.com/workout-logs-blogs-f3/a-new-me-t200.htm http://6paforum.forumotion.com/strength-and-conditioning-discussion-f1/fat-trimming-workout-t199.htm mjh-2011
ps- i'm not overweight, i just want to get a stronger core.]]> Strength and Conditioning Discussion Sun, 10 Aug 2008 00:25:36 GMT http://6paforum.forumotion.com/strength-and-conditioning-discussion-f1/fat-trimming-workout-t199.htm#1824 http://6paforum.forumotion.com/strength-and-conditioning-discussion-f1/fat-trimming-workout-t199.htm http://6paforum.forumotion.com/transformations-f6/david-s-progress-t185.htm DavidOlson I've been doing Arnell's Fight Club workout, and I've finished 7 weeks. I've been being very careful with my diet for only about 2 weeks. Though you can't tell from the photos, my weight only started decreaing since I've started being more strict. At first my weight was going up (4 pounds in 5 weeks), and my body fat was only decreasing a very tiny amount. Recently I've lost that weight and two extra pounds. Sorry about the first couple of pictures. I took them with my camera phone, so they ... Transformations Mon, 19 May 2008 00:35:01 GMT http://6paforum.forumotion.com/transformations-f6/david-s-progress-t185.htm#1761 http://6paforum.forumotion.com/transformations-f6/david-s-progress-t185.htm http://6paforum.forumotion.com/diet-and-nutrition-discussion-f2/weetabix-t194.htm Seachmall
Nutritional (per 100g)
Cals: 338
Carbs: 68.4
Fat: 4.4 (0.6 saturated)
Fibre: 10
Protein: 11.5

(Relatively) high fibre and protein, low fat but very high Carbs. However considering its the first meal Carbs are okay, right?

Any advice is appreciated,
S.]]> Diet and Nutrition Discussion Wed, 09 Jul 2008 23:40:52 GMT http://6paforum.forumotion.com/diet-and-nutrition-discussion-f2/weetabix-t194.htm#1814 http://6paforum.forumotion.com/diet-and-nutrition-discussion-f2/weetabix-t194.htm http://6paforum.forumotion.com/general-discussion-f4/a-little-confused-t193.htm Seachmall So I've been reading up on cardio and the best times to do it and have gotten two very different answers, both with multiple and (seemingly) reliable sources. 1)The best time is in the morning on an empty stomach and 2)The worst time to do it is in the morning on an empty stomach. Pro morning/empty stomach: http://www.sixpacknow.com/fatlosstips.html http://www.intense-workout.com/cardio.html Anti morning/empty stomach: http://www.bodybuilding.com/fun/wescott6.htm http://www.bodybuilding.com/fun/topicoftheweek34.htm So, ... General Discussion Wed, 09 Jul 2008 23:07:48 GMT http://6paforum.forumotion.com/general-discussion-f4/a-little-confused-t193.htm#1813 http://6paforum.forumotion.com/general-discussion-f4/a-little-confused-t193.htm http://6paforum.forumotion.com/general-discussion-f4/back-in-action-t192.htm Steve Wassup gents! Well after a long break from the forum and blogging I'm glad to announce that I'm back and 100% dialled in. Gonna be starting the 16 week program again, this time with even more effort. I know Danny is also back in the game, thats great man, you must come on over to the forum and post, life is good here Just updated my blog http://steventwoscoops.blogspot.com/ hopefully others will join me to get this forum pumping again Lets DO THIS Dream, Believe, Achieve General Discussion Sat, 28 Jun 2008 20:08:00 GMT http://6paforum.forumotion.com/general-discussion-f4/back-in-action-t192.htm#1798 http://6paforum.forumotion.com/general-discussion-f4/back-in-action-t192.htm http://6paforum.forumotion.com/requests-and-suggestions-f9/pre-set-meal-plan-t135.htm a2kcollett
Im thinking if we all throw ideas down then we'll create the plan on a .pdf then for one week we all do the same plan and see the results. Im just thinking it would be a good way for everyone to get tips and tricks for meals also would let us all do something at the same time.]]> Requests and Suggestions Sat, 09 Feb 2008 10:09:01 GMT http://6paforum.forumotion.com/requests-and-suggestions-f9/pre-set-meal-plan-t135.htm#1219 http://6paforum.forumotion.com/requests-and-suggestions-f9/pre-set-meal-plan-t135.htm http://6paforum.forumotion.com/strength-and-conditioning-links-f13/16-week-program-downloadable-pdf-t23.htm Steve
16 Week pdf

Enjoy!
Steve]]> Strength and Conditioning Links Tue, 08 Jan 2008 17:35:33 GMT http://6paforum.forumotion.com/strength-and-conditioning-links-f13/16-week-program-downloadable-pdf-t23.htm#80 http://6paforum.forumotion.com/strength-and-conditioning-links-f13/16-week-program-downloadable-pdf-t23.htm http://6paforum.forumotion.com/news-f11/new-forum-added-inspirational-videos-t141.htm Sean Ryan
If you have/find any inspirational videos anywhere on the net please post them there. They might make someones day!

Cheers,

Sean]]> News Tue, 12 Feb 2008 18:45:50 GMT http://6paforum.forumotion.com/news-f11/new-forum-added-inspirational-videos-t141.htm#1311 http://6paforum.forumotion.com/news-f11/new-forum-added-inspirational-videos-t141.htm http://6paforum.forumotion.com/workout-logs-blogs-f3/workout-log-steve-t9.htm Steve Steve]]> Workout Logs/Blogs Fri, 04 Jan 2008 14:56:40 GMT http://6paforum.forumotion.com/workout-logs-blogs-f3/workout-log-steve-t9.htm#11 http://6paforum.forumotion.com/workout-logs-blogs-f3/workout-log-steve-t9.htm http://6paforum.forumotion.com/introductions-f12/newbie-t189.htm blink Hi all, just recently stumbled across the site as was looking for some tips for ab workout and nutrition as I have just started weight training. Was very impressed by Arnels website and enjoyed reading the meal plans each day. Was just wondering though, are all these workout routines something Arnel has set up and you are all following or are you just doing your own exercises, because I cant seem to find then (if there are any up)! Also with these meals is this all you need to eat throughout ... Introductions Sun, 22 Jun 2008 05:59:09 GMT http://6paforum.forumotion.com/introductions-f12/newbie-t189.htm#1789 http://6paforum.forumotion.com/introductions-f12/newbie-t189.htm http://6paforum.forumotion.com/menus-and-meal-plans-f14/eating-programme-t190.htm blink Hi all, saw Arnels eating programme and it looked quite good. Im still a little confused as to how much protein, carbs, fat, fibre etc I should be taking with each meal and per day. I really dont know where to begin because I would like to change the meal plan somewhat to my liking more. Any tips or even a meal programme would be excellent! thanks James Menus and Meal Plans Sun, 22 Jun 2008 06:23:37 GMT http://6paforum.forumotion.com/menus-and-meal-plans-f14/eating-programme-t190.htm#1791 http://6paforum.forumotion.com/menus-and-meal-plans-f14/eating-programme-t190.htm http://6paforum.forumotion.com/diet-and-nutrition-discussion-f2/eating-t191.htm blink Hi people, is this program mainly for fat/overweight people, or for anyone who wants to get a six pack? Ive recently started with weight training and would say im a tiny bit skinnier than average. Thanks for any advice. Also I know you should eat loads if u want to bulk up if u are a bit skinny but is it okay to still cut out carbs? also would it be bad if I didnt eat all my allotted 2500 calories per day? Im eating about 2000 p-er day. Im 22 yr old male btw. thanks alot!! Diet and Nutrition Discussion Sun, 22 Jun 2008 20:44:37 GMT http://6paforum.forumotion.com/diet-and-nutrition-discussion-f2/eating-t191.htm#1792 http://6paforum.forumotion.com/diet-and-nutrition-discussion-f2/eating-t191.htm http://6paforum.forumotion.com/inspirational-videos-f17/save-your-liferide-a-bike-t181.htm Sean Ryan http://thegearjunkie.com/large-fella-on-a-bike

Wow...just wow...]]> Inspirational Videos Mon, 21 Apr 2008 21:22:26 GMT http://6paforum.forumotion.com/inspirational-videos-f17/save-your-liferide-a-bike-t181.htm#1733 http://6paforum.forumotion.com/inspirational-videos-f17/save-your-liferide-a-bike-t181.htm http://6paforum.forumotion.com/menus-and-meal-plans-f14/power-burger-t147.htm Steve You gotta try this, I've made it tons of times and it's delicious Muscle chow Men's Health cover model, Gregg Avedon, shares the secret recipe for his post-workout protein fix: the Power Burger Gregg Avedon I'm often asked if I have only protein shakes after my workouts. Yeah, right. I always take in a hearty serving of post-workout protein and carbohydrates to speed along the muscle-building process, but, like every other health-conscious guy, I get tired of shakes. So, a couple ... Menus and Meal Plans Sun, 17 Feb 2008 12:14:07 GMT http://6paforum.forumotion.com/menus-and-meal-plans-f14/power-burger-t147.htm#1379 http://6paforum.forumotion.com/menus-and-meal-plans-f14/power-burger-t147.htm http://6paforum.forumotion.com/workout-logs-blogs-f3/broken-bones-t187.htm Rob I had a great workout routine goin for the last couple months. Ive been a swimmer for ages and started doin arnels work outs a few months ago, Slight Problem, I haven't done anything (other than run) in a month cuz I HAVE A FREAKIN BROKEN ELBOW!!! So any idea what i can do in the mean time, i mean i seriously can' t use my left arm and if i mess it up at all any more I won't it'll be screwed for life. SOO what can i do in the mean time??? any body got any ideas, I've ... Workout Logs/Blogs Fri, 30 May 2008 07:24:13 GMT http://6paforum.forumotion.com/workout-logs-blogs-f3/broken-bones-t187.htm#1773 http://6paforum.forumotion.com/workout-logs-blogs-f3/broken-bones-t187.htm http://6paforum.forumotion.com/introductions-f12/hello-i-m-thin-and-need-help-p-t186.htm Genyns ]]> Introductions Wed, 21 May 2008 14:49:01 GMT http://6paforum.forumotion.com/introductions-f12/hello-i-m-thin-and-need-help-p-t186.htm#1769 http://6paforum.forumotion.com/introductions-f12/hello-i-m-thin-and-need-help-p-t186.htm http://6paforum.forumotion.com/diet-and-nutrition-discussion-f2/i-need-some-help-t157.htm JulianNunez Ok so I know you all are busy people but with little contributions I might get far enough. I need to re-create Arnel's menu. I have been trying it out and the past two weeks have been the most expensive weeks for food I have had in my life (my mom made me pay for all the chicken I had to eat... LOL) So basically I need something not so expensive and more organized... I can't afford to be eating 5 or 8 egg whites a day... What happens to the yolk? I can't throw away the rest... ... Diet and Nutrition Discussion Tue, 04 Mar 2008 06:41:45 GMT http://6paforum.forumotion.com/diet-and-nutrition-discussion-f2/i-need-some-help-t157.htm#1510 http://6paforum.forumotion.com/diet-and-nutrition-discussion-f2/i-need-some-help-t157.htm http://6paforum.forumotion.com/workout-logs-blogs-f3/workout-log-subzero-t134.htm SubZero
i listened to your advice manny and steve about focusing on the abs area.

hope you can see a difference http://www.flickr.com/photos/22987376@N06/sets/72157603807495959/show/]]> Workout Logs/Blogs Fri, 08 Feb 2008 22:39:08 GMT http://6paforum.forumotion.com/workout-logs-blogs-f3/workout-log-subzero-t134.htm#1218 http://6paforum.forumotion.com/workout-logs-blogs-f3/workout-log-subzero-t134.htm http://6paforum.forumotion.com/strength-and-conditioning-discussion-f1/ooohhhhh-yeah-tabata-training-t104.htm Sean Ryan How does FAT LOSS IN 4 MINUTES A DAY sound to you? Good? I thought it did - especially with our aims! This is something else i dragged off T-nation (have to say, what a awesome site! So much information!!) I know it is a long read but it is definaly worth every minute. Anyway this is what it said... A couple of years ago, a company came out with an exercise machine that guaranteed results in only four minutes a day. The main problem? The $12,000 price tag. My car doesn't cost ... Strength and Conditioning Discussion Wed, 30 Jan 2008 18:14:34 GMT http://6paforum.forumotion.com/strength-and-conditioning-discussion-f1/ooohhhhh-yeah-tabata-training-t104.htm#920 http://6paforum.forumotion.com/strength-and-conditioning-discussion-f1/ooohhhhh-yeah-tabata-training-t104.htm http://6paforum.forumotion.com/competition-6packattack-group-2-f7/end-of-16-weeks-t183.htm Sean Ryan Ok guys, The 'official' 16 weeks are now over! I know that some people have a few weeks remaining so i will keep the window of opportunity open for a bit longer. I want all entires back to me by the afternoon of the 23rd May; this includes: - Before pictures - After pictures - Small paragraph on your results and how the 16 weeks went I will announce the winner on June 1st 2008 (sorry for the slight delay, i am on holiday - again - from the 24th to the 31st May) Thanks ... COMPETITION: 6PACKATTACK - GROUP 2 Tue, 06 May 2008 09:11:14 GMT http://6paforum.forumotion.com/competition-6packattack-group-2-f7/end-of-16-weeks-t183.htm#1748 http://6paforum.forumotion.com/competition-6packattack-group-2-f7/end-of-16-weeks-t183.htm http://6paforum.forumotion.com/strength-and-conditioning-discussion-f1/if-you-have-a-rock-climbing-gym-close-by-t184.htm I am Batman This is what I did today.... Went to the rock climbing gym and basically tried to get up the 25 foot wall as fast as possible. Jumping and skipping holds and just grabbing what you can to get to the top. I did this about 15 times in a row. My lungs were burning for a half hour after that. I was in pain. That was the best cardio that I've done in a long time. People were just staring at me like I was crazy. Down side is, I ripped a chunk of skin off at one of my calouses. That hurts. ... Strength and Conditioning Discussion Wed, 07 May 2008 22:34:03 GMT http://6paforum.forumotion.com/strength-and-conditioning-discussion-f1/if-you-have-a-rock-climbing-gym-close-by-t184.htm#1753 http://6paforum.forumotion.com/strength-and-conditioning-discussion-f1/if-you-have-a-rock-climbing-gym-close-by-t184.htm http://6paforum.forumotion.com/strength-and-conditioning-discussion-f1/motivational-songs-t178.htm SubZero Hi guys anybody got some good motivational songs to listen to when running: i got the bloodsport & kickboxer soundtrack and its got some kick ass tunes on it anybody got some others Strength and Conditioning Discussion Wed, 09 Apr 2008 21:32:12 GMT http://6paforum.forumotion.com/strength-and-conditioning-discussion-f1/motivational-songs-t178.htm#1700 http://6paforum.forumotion.com/strength-and-conditioning-discussion-f1/motivational-songs-t178.htm http://6paforum.forumotion.com/strength-and-conditioning-discussion-f1/which-workout-t182.htm Aidy
Only now I found out there's the "tyler" workout.

I have been using weights for anumber of years but I'm now look to loose some weight, i.e. fat loss.

Which workout would is better. I here that Arnell concentrates more on the Tyler workout now rather than the six pack one.

Which would you recommend. I'm look to tone up and loose fat.]]> Strength and Conditioning Discussion Wed, 23 Apr 2008 15:23:49 GMT http://6paforum.forumotion.com/strength-and-conditioning-discussion-f1/which-workout-t182.htm#1737 http://6paforum.forumotion.com/strength-and-conditioning-discussion-f1/which-workout-t182.htm http://6paforum.forumotion.com/workout-logs-blogs-f3/workout-log-jamie-t27.htm jamie blog. Rather than duplicate that here go there. You'll find daily measurements in this posting.]]> Workout Logs/Blogs Thu, 10 Jan 2008 12:10:09 GMT http://6paforum.forumotion.com/workout-logs-blogs-f3/workout-log-jamie-t27.htm#108 http://6paforum.forumotion.com/workout-logs-blogs-f3/workout-log-jamie-t27.htm http://6paforum.forumotion.com/general-discussion-f4/after-the-16-weeks-t167.htm SubZero hi guys i just wanted to know which program u will be doing after the 16 weeks i have been hearing the that the fight club is not a good choice and by looking at REDS results. i dont know what to do after i finish the 16 weeks but my choices are How to Be Ripped Like Brad Pitt . OR Beyond six pack abs. OR 8 weeks remove last 8 lbs of fat . anybody know were they are headed after this and which will be best thanks General Discussion Thu, 06 Mar 2008 19:25:31 GMT http://6paforum.forumotion.com/general-discussion-f4/after-the-16-weeks-t167.htm#1544 http://6paforum.forumotion.com/general-discussion-f4/after-the-16-weeks-t167.htm http://6paforum.forumotion.com/workout-logs-blogs-f3/workout-log-pete-t53.htm Pete T , but it feels so good to be on the way. ]]> Workout Logs/Blogs Tue, 15 Jan 2008 12:28:43 GMT http://6paforum.forumotion.com/workout-logs-blogs-f3/workout-log-pete-t53.htm#249 http://6paforum.forumotion.com/workout-logs-blogs-f3/workout-log-pete-t53.htm http://6paforum.forumotion.com/transformations-f6/my-complete-change-from-early-2007-t179.htm I am Batman This is something you all haven't seen. Most of you have just seen my iwantsixpackabs....start to finish. Early 2007, I peaked at 199lbs. When I started the contest, I was 181lbs. Now, I'm down to 173 range. Transformations Mon, 14 Apr 2008 23:49:10 GMT http://6paforum.forumotion.com/transformations-f6/my-complete-change-from-early-2007-t179.htm#1718 http://6paforum.forumotion.com/transformations-f6/my-complete-change-from-early-2007-t179.htm http://6paforum.forumotion.com/strength-and-conditioning-discussion-f1/calorie-confusion-t174.htm power Well kinda confused about calorie intake. from what ive learned so far, you need to be eating as many calories as how much you weigh, add a zero to the end of how much you weigh (my weight- 180, so i should be eating some where around 1800, to stay the same weight, but in order to lose weight you need to creat a deficit. so if i burn about 500 cal a day from working out and doing my job ( Acura technitian) that would be about 3500 cal a week, which would be 1 lb. thats what ive been doing and ... Strength and Conditioning Discussion Tue, 01 Apr 2008 23:49:15 GMT http://6paforum.forumotion.com/strength-and-conditioning-discussion-f1/calorie-confusion-t174.htm#1665 http://6paforum.forumotion.com/strength-and-conditioning-discussion-f1/calorie-confusion-t174.htm http://6paforum.forumotion.com/workout-logs-blogs-f3/workout-log-kaiser_ryu-t180.htm kaiser_ryu




I'll start working next week and post photos 2 in 2 weeks!





Hope i have a amazing body after this great journey! ]]> Workout Logs/Blogs Tue, 15 Apr 2008 06:23:20 GMT http://6paforum.forumotion.com/workout-logs-blogs-f3/workout-log-kaiser_ryu-t180.htm#1719 http://6paforum.forumotion.com/workout-logs-blogs-f3/workout-log-kaiser_ryu-t180.htm http://6paforum.forumotion.com/faqs-f10/where-all-the-members-at-t177.htm Steve
Steve]]> FAQs Wed, 09 Apr 2008 09:02:17 GMT http://6paforum.forumotion.com/faqs-f10/where-all-the-members-at-t177.htm#1697 http://6paforum.forumotion.com/faqs-f10/where-all-the-members-at-t177.htm http://6paforum.forumotion.com/diet-and-nutrition-discussion-f2/no-protein-shake-what-to-do-t176.htm kaiser_ryu



There's no way i can replace it with anything else or you got any sugestions? ]]> Diet and Nutrition Discussion Mon, 07 Apr 2008 15:17:35 GMT http://6paforum.forumotion.com/diet-and-nutrition-discussion-f2/no-protein-shake-what-to-do-t176.htm#1689 http://6paforum.forumotion.com/diet-and-nutrition-discussion-f2/no-protein-shake-what-to-do-t176.htm http://6paforum.forumotion.com/workout-logs-blogs-f3/workout-log-sean-ryan-t5.htm Sean Ryan Tuesday 1st Jan 08
5x5 Bench Press @ 50kg
5x5 Ab-Rollouts From Knees
4xF Push-ups

Wednesday 2nd Jan 08
5x5 Weighted Pull-ups @ 6kg

NOTE: Swimming is currantly off because of Christmas till Saturday.]]> Workout Logs/Blogs Thu, 03 Jan 2008 16:14:44 GMT http://6paforum.forumotion.com/workout-logs-blogs-f3/workout-log-sean-ryan-t5.htm#5 http://6paforum.forumotion.com/workout-logs-blogs-f3/workout-log-sean-ryan-t5.htm http://6paforum.forumotion.com/general-discussion-f4/i-am-still-here-lol-t175.htm Sean Ryan Hey all, Just thought i would drop a new topic. You may have noticed i have not been around this past week, i was meant to warn everyone that i would be in Venice but did not have time. This have been the first time i have had access to a computer all week. I see there are a few new members, who i will welcome when i get home tomorrow, and also a few new topics to read through. I hope you are still all working hard and i will be back properly tomorrow so i will see you then! Night, Sean General Discussion Thu, 03 Apr 2008 19:39:38 GMT http://6paforum.forumotion.com/general-discussion-f4/i-am-still-here-lol-t175.htm#1678 http://6paforum.forumotion.com/general-discussion-f4/i-am-still-here-lol-t175.htm http://6paforum.forumotion.com/diet-and-nutrition-links-f15/fit-day-t36.htm SubZero I found this great site for anyone interested http://www.fitday.com/ some great stuff on there check it out and its free. Daily calorie counts: Carbs, Fat, and Protein Weight Loss and Goals Detailed Nutrition for 1,000's of foods Long Term Diet Analysis Its comes in great use to keep a journal like this and to keep track of your diet for the 16 weeks... Diet and Nutrition Links Fri, 11 Jan 2008 19:08:14 GMT http://6paforum.forumotion.com/diet-and-nutrition-links-f15/fit-day-t36.htm#153 http://6paforum.forumotion.com/diet-and-nutrition-links-f15/fit-day-t36.htm http://6paforum.forumotion.com/menus-and-meal-plans-f14/help-me-improve-my-diet-t173.htm K-Jay I am about to start the 16wk IWSPA training program and this is my current daily diet (except Fridays which are my days off and slightly different diet that day.) Meal 1: (Breakfast) – 7.30am [Spoonful of cider vinegar] [3 raw egg whites] [Small handful of lettuce] [Bowl of All-Bran Fibre Plus Cereal(with skimmed milk)] [Multi-Vitamin Tablet] [Fibre Tablet x2] [500ml pint of water] Meal 2: (Snack) – 10.30am [Half glass of light cranberry Juice] [Banana] [Small ... Menus and Meal Plans Fri, 28 Mar 2008 09:23:32 GMT http://6paforum.forumotion.com/menus-and-meal-plans-f14/help-me-improve-my-diet-t173.htm#1652 http://6paforum.forumotion.com/menus-and-meal-plans-f14/help-me-improve-my-diet-t173.htm http://6paforum.forumotion.com/general-discussion-f4/6pack-team-members-locations-t154.htm Manny Hey guys, what's up? Here's something i came up with a few days ago but never got the chance and time to actually do it. Its always nice, for me at least, to tell people i got friends at crazy locations so far from here... did you notice that we are less than 50 members and yet we have members from ALMOST EVERY CONTINENT OF THIS PLANET!? Thats right, we got people from North America, South America, Europe, Africa, Asia and Oceania ... shit, if penguins wouldnt be so lazy we could have ... General Discussion Thu, 28 Feb 2008 18:37:52 GMT http://6paforum.forumotion.com/general-discussion-f4/6pack-team-members-locations-t154.htm#1476 http://6paforum.forumotion.com/general-discussion-f4/6pack-team-members-locations-t154.htm http://6paforum.forumotion.com/workout-logs-blogs-f3/blog-pie-t7.htm Pie PIE

Journey: Jan 1st-April 19th, 2008.]]> Workout Logs/Blogs Fri, 04 Jan 2008 01:56:09 GMT http://6paforum.forumotion.com/workout-logs-blogs-f3/blog-pie-t7.htm#7 http://6paforum.forumotion.com/workout-logs-blogs-f3/blog-pie-t7.htm