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Looking for that Abercrombie model look....

W

Wishmaker

New member
I don't wanna get big and bulky, I just want that Abercrombie model look. heres what i had planned.....



7am: Cardio(burn 500 calories)

8am
Kashi GoLean Cereal(with 1 cup 2% milk)
Banana

10am
1/2 Cup Oat Meal
banana

12pm
1 can of tuna( 2.5 servings worth)
Salad w/FF Italian Dressing

2pm
6oz Chicken Breast
1/2 Cup Oatmeal

3:30 pm: **Workout**
Cardio(burn 500 calories)+Weight Training(super-sets)


5pm:
1 can of tuna(2.5 servings worth)
1 cup veggies


8pm:
1 scoop Opt. Whey Protein mix w/ 1/2 cup 2% Milk


Workout Routine:

Mon:
AM: Cardio/abs
PM: Cardio/back/biceps

Tue:
AM: Cardio/calves
PM: Cardio/Chest/Triceps/shoulders

Wed:
AM: Cardio/abs
PM: Cardio/Legs

Thur:
AM: cardio/calves
PM: cardio/back/biceps

Fri:
AM: Cardio/abs
PM: cardio/chest/tricep/shoulders

Sat: Cardio

Sun: OFF

I'll be taking Xenadrine/Multi-vitamins along with this.

**Cardio will always consist of me burning 500 calories**


I'll be doing 3-4 set with 12-15 reps each set....

What do you think?
 
The problem I see with your diet is insufficient amount of protein and a little too much carbs for your goals. Most models usually low carb it throughout the year and also eat more protein.

Hmm, actually your protein isn't that bad for your goals, but I would still include a protein meal (or a shake if you can't eat more) in your first two meals. Whenever I wake up I usually eat 2servings oatmeal along with 6-10fried eggs. :)

-sk
 
That is a lot of cardio...have you added up the total number of calories you're taking in?

Also, if you're really wanting to cut, I'd take out the milk, or at least drop it to skim instead of 2%.

And that diet does seem awful low on protein to me, but I'm just ballparking numbers.

What's your height/weight?
 
Looking for quick results. I tested out at 10%bf, but that was only a 3 site test. So i'm guessing i'm around 16%bf. As weird as it may sound, i'm addicted to cardio. I put my headphones and go on the cross-trainer and just go at it.

SK: I agree, I wanted to get around 20g of fiber/day though. I think i'll cut out one of the bananas in favor of 1/2 cup of oatmeal or more veggies.

Thanx for the help.


my stats as of now are:

5'11
218lbs
17"arms
38"waist


the only fat i have really is in my mid-section :(. I'm pretty big up top and i wanted to get smaller, that's why my protein isn't as high. I want to get down to about 180lbs, 6%bf( on a 7 spot test).

i've sent emails to a couple guys over at and they say to eat a lot of fiber www.malefitnessmodel.com
 
Wishmaker said:
Looking for quick results. I tested out at 10%bf, but that was only a 3 site test. So i'm guessing i'm around 16%bf. As weird as it may sound, i'm addicted to cardio. I put my headphones and go on the cross-trainer and just go at it.

SK: I agree, I wanted to get around 20g of fiber/day though. I think i'll cut out one of the bananas in favor of 1/2 cup of oatmeal or more veggies.

Thanx for the help.


my stats as of now are:

5'11
218lbs
17"arms
38"waist


the only fat i have really is in my mid-section :(. I'm pretty big up top and i wanted to get smaller, that's why my protein isn't as high. I want to get down to about 180lbs, 6%bf( on a 7 spot test).

i've sent emails to a couple guys over at and they say to eat a lot of fiber www.malefitnessmodel.com
Click to expand...

Yea, you are higher than 10% if your waist is 38inches at 5'11. Don't worry about the cardio as much, just do it for fun ... use your diet as the aid to shred bodyfat. If you want more fibers you can add more veggies, fruits aren't the best thing to be eating while on a diet as they are high in fructose.

Fibers are also good for strengthening the tummy, but IMO you should worry more about your protein intake and drop the carbs under 60g/day (at least for your goals).

-sk
 
Wishmaker said:
they seem to have a lot of carbs in there diet. So you think i should go with something like CKD?
Click to expand...

Since you are trying to cut fat, yes go with CKD. Once you reach your desired bodyfat I would just cruise with low carbs.

-sk
 
I think you definitely need to lower your carbs, but I dont really think you need to do a ketogenic diet
I'd just keep your carbs around 30g a meal, and keep your total carbs under 150g a day.. and up your protein a bit..
just my 2 cents..
Ryan
 
that's what i wanna look like :p

I think i'll mix SK and Drbones advice. What if i just eat the Kashi GoLean Cereal in the morning and then eat tuna/chicken for the rest of the day?
 
ill get that cut in about 6 months when i weight around 250 after im done bulking. i wouldnt wanna be as small as that guy, with a shirt on he would look like an average everday skinny dude.
 
I like that look a lot better. I see these big ass dudes in the gym and they look good with there shirt off and in gym clothes, but when they try to dress up, they just look funny. Plus the kinda girls i like prefer that abercrombie look :p
 
Wishmaker said:
I like that look a lot better. I see these big ass dudes in the gym and they look good with there shirt off and in gym clothes, but when they try to dress up, they just look funny. Plus the kinda girls i like prefer that abercrombie look :p
Click to expand...


lol, the girls prefer? jeez, yet another one. i dont see why people would lift and diet so much just to impress girls. are they really worth that much trouble? if a girl is so shallow that she bases her boyfriends/dates purely on their body, i dont want a damn thing to do with em.
 
I dont care either i enjoy lifitng and eating right now im trying to get as big as possibal!! i dont care if summers coming up! ill burn 10,000 to 12,000 cals a day anyway!


If thats what you want to look like then were here to help!

but i wouldnt do it for girls id do it mostly for me!!

thats my 2 cents!
 
i dont do it for girls at all, i do it all for me. thats why im bulking, i dont give a shit if some girl doesnt like me gaining fat, thats their problem. im 221 right now, im gonna 250 when im done bulking, then ill cut. i just wanna look good for myself, because i never have.
 
I dont get those guys. Who want to look like underwear models. I mean having a six pack and a good chest is great. And chicks dig it yeah. But if your doing it for chicks think about it in real life
99.9% of the time your in your clothes.

Im bigger than that guy on the site, and im probably about as lean. at 6'0 200lbs.

Man its not as though a diet where you dont eat as much will prevent you from getting too big. Itll just get you to your smaller goals slower.

Eat like your trying to get big. and get to your not-so-far-away goal faster.
Then kick it into maintenence.

More protien, more fiborus carbs (if you want to stay lean), Cut the dairy, and fruit. and take your muti-vitamin
 
yea, especially when u take that first ketosis crap. so hard to push out a turd that solid.
 
yea i know, thats what i said in my earlier post. in normal clothes, all those models look like twigs. id rather look like a beast in real clothes, and when i take em off, be nice a cut, but huge at the same time.
 
not to get itno a sociological argument here, but today everything is based on looks from getting girls to getting a job... No girl wants to get with a fat slob and no big company wants a fat slob representing them. With that being said i know where you are coming from i was always the huge short stalky guy, i was tired of that... I was 235llbs 5"9 and about 15%-18%bf... I was a big guy, but girls didnt go for me... I leaned up to 200lbs at 7%-9%bf and girls won't leave me alone now

So buddy this is what i would do:

Hit up CKD and eat meat cheese and eggs until you get to your desired bodyfat...

After you do that, go back to a regular diet: oatmeal, lean meats, rice, potatoes, beans, veggies...

If you want specifics pm me
 
I don't understand why you are wanting to go on such a hard/crash diet...You say you'd feel like shit, but you can tough it out!

You won't be the size of these models, until after summer. So unless you live in the tropics, why not do it slowly.
 
kentucky said:
I don't understand why you are wanting to go on such a hard/crash diet...You say you'd feel like shit, but you can tough it out!

You won't be the size of these models, until after summer. So unless you live in the tropics, why not do it slowly.
Click to expand...

Both tkd and ckd are fine, they aren't as harsh as they sound. I've done both with good success and wasn't hungry during the diets.

-sk
 
sorry, this is probably a dumb question, but what is CKD and TKD?

i've been trying to figure it out and i have no idea, excuse my ignorance.
 
That is a helluva lot of cardio.

You may lose fat, but you also stand to lose alot of muscle with a carb depleted diet and that much cardio.

If you do want to lose some muscle then fine.......but if not, then i suggest making the changes to your diet first and then see what cardio you need to to get your BF lower, bit i'd be very surprised if you need that much.
 
My two cents on the big vs. smaller debate

I can't help but respond to this thread after reading it. I'm with Lee for the most part because looking like a beast with clothes on is a lot more impressive and it sets you apart. What I do is partially for girls, mostly just for my self esteem. I've been smaller and lean and didn't receive much attention. Now I'm 5'9" 215 and look like a hard ass with clothes on. If you're going for women, I must say I have more women trying to see the muscle I conceal under my shirts than I ever did when I was smaller. As for diet, slow and steady homie, patience will be better than crashing. CKD and TKD both work, it's just your preferrance.
 
Hey, don't bag on this dude's goals! To each his own. Unfortunately in looking like that, genetics will probably play a big role. Not saying you can't get there, (heck, look at christian thibeaudeau at T-mag), but these guys probably started as twigs and lean bulked to where they currently are.

-casual
 
No one bagged on his goals but if you have to use steroids to look like that it is fucking sad. Meaning: everyone has the potential to look like that natural, so to use gear is to get there is ridiculous.
 
the "look":

mens_photo_large_2.jpg
 
bilat said:


What bodyfat you guys think that is?

Thats what I look like sort of, I want to gain at least 10-20lbs though, and drop my bodyfat. That's too smooth.
Click to expand...

He is around 6%. A lot of guys will knock him down but they won't realize that once you lose the fat you will lose a lot of muscle with it too. Not talking about ironlion cause he is just a monster, but dieting to get there is hard work ... you don't need steroids though.

-sk
 
definately more like 10%, and definately not 6%. i wouldnt mind being 10% bodyfat someday, but thats after i bulk to to about 240 pounds of lbm :D
 
I just read that article that swolecat was in and i wouldn't mind looking like that one guy that made the transformation. Not too big, not too small:p
 
10%? Noone has an 8pack at 10%. Usually a faded 6pack comes around 10% and 8pack around 6-7%.

-sk
 
sk* said:
10%? Noone has an 8pack at 10%. Usually a faded 6pack comes around 10% and 8pack around 6-7%.

-sk
Click to expand...


you can have 3% bodyfat and not have an 8pack. sometimes people just cant get em no matter what, and sometimes people dont target to lower to abs so they never grow big enough to be visible at any bf%
 
Lee said:



you can have 3% bodyfat and not have an 8pack. sometimes people just cant get em no matter what, and sometimes people dont target to lower to abs so they never grow big enough to be visible at any bf%
Click to expand...

Bro, you have abdominals no matter what, so at 3% you would have virtually no fat ... it would be impossible to have no visible abs. I agree with you though that bodyfat isn't necessarily relevant as some people have bigger abs than others. Thing is at 10% you are able to pinch a good amount of fat on your stomach ... look at that guy again, does he look like there is any fat to pinch?

-sk
 
IMO, he's definitely not under 10%. He's pretty smooth.

I think what Lee means is that, someone can have 3% bodyfat and still not have an 8 pack not that someone can have 3% bodyfat and not see their abs. I agree with that, but I guess what some people call an 8 pack, I call a 6 pack.

I don't consider the guy in the picture to have a 6 pack.
 
I am sorry and don't take this as a flame, but you guys are clueless.

You don't consider him having a six pack? Are you blind? You can count 8 fucking packs. :rolleyes:

-sk
 
"I don't consider the guy in the picture to have a 6 pack"

Huh?!?

You can obviously see there are 8 packs in his lower abdoman, therefore he has an 8 pack. I don't understand what you're looking at. If he doesn't have what you would consider a 6 pack, could you post a pic of what you think a 6 pack looks like?

I also agree with sk* that this guy is under 10% bf.
 
bilat said:
I'll look for a pic later. This guy is way too smooth. He has some ab lines, but not a 6 pack IMO.
Click to expand...

I really don't think you know what abdominals mean, and for some reasons I am getting very upset reading your threads.

HE HAS A FUCKING 8 PACK, "SMOOTH" OR NOT THE PACKS ARE THERE! The "smoothness" issue can be argued but the packs CAN'T be.

-sk
 
sk*--I agree with you, he obviously has a 'six pac' ther is no questioning that, they are not good looking b/c they are not strong. I know when I looked like that (yes I used to look like that) as a senior in high school after two years of lifting an one year dieting my bodyfat was 6% at 230 lbs tested by electric impedence. If everyone tested their bf with elctric impedence or hydro people wouldn't be so ignorant about bf. I had someone tell me it was 12% a week after the electric test, she couldn't even pinch anything on my thigh!
 
I don't care what % his bodyfat is... He looks cut to me. I think going for the "shredded" look is unhealthy. Do you really need to see cross-stirations in someone's glutes.. jeez
 
I'm sorry... I DEFINITELY don't think he is 5% or even 6% for that matter... Pros go on stage at 5%... 5% is when striations in your legs are obvious, 5% your abs should have deeper cuts... Don't forget sk*, this guy's picture has ALMOST DEFINITELY been air brushed and the lighting is definitely to his advantage...

I'm with the people who say that he is roughly 10%..

You shouldn't go around saying somebody is either wrong or right either.. there is absolutely no fuckin way on earth that we are going to prove this unless somebody just so happens to be best friends with the guy and can get him to do a test for us.

You can put in your 2 cents... but give me a break.. you just sound stupid when you straight up tell somebody they are "WRONG" because you "THINK" your opinion is right...
 
DrBones said:
I'm sorry... I DEFINITELY don't think he is 5% or even 6% for that matter... Pros go on stage at 5%... 5% is when striations in your legs are obvious, 5% your abs should have deeper cuts... Don't forget sk*, this guy's picture has ALMOST DEFINITELY been air brushed and the lighting is definitely to his advantage...

I'm with the people who say that he is roughly 10%..

You shouldn't go around saying somebody is either wrong or right either.. there is absolutely no fuckin way on earth that we are going to prove this unless somebody just so happens to be best friends with the guy and can get him to do a test for us.

You can put in your 2 cents... but give me a break.. you just sound stupid when you straight up tell somebody they are "WRONG" because you "THINK" your opinion is right...
Click to expand...

I sound stupid? The guy was just trying to convince people he doesn't have abs. :rolleyes:

Airbrushed or not, in the picture (assuming that's how he looks in real life) is 6%ish. He doesn't have all the hard defined cuts on him cause he is scrawny, but to say he doesn't have a 6 pack (well an 8pack) is obnoxious and plain ignorant.

-sk
 
IronLion said:
if he is ten then everyone in this thread is about 15-25% Pros go on stage at 2-3% he is around 6-8
Click to expand...

Yea seriously ...

I don't even know why I am arguing with people that can't distinguish between 5% and 10%.

-sk
 
geez...... spam anyone???

X
 
so lets take a look at this model

mens_photo_large_2.jpg


so u think he is under 10%? like around 5 or 6%?

heres a breakdown of bodyfat percentiles for different people:
Contest bodybuilder: 3-5%
Extremely lean: 6-9%
Lean: 10-15%
Average Male: 16-20%
Poor: 20-25%
Very Poor: 25%+


if this guy were under 10% like u say, he would have much deeper cuts in his abs, a much more defined chest, and much more defined shoulders and arms. he would have visible striations on his chest and shoulders, and would not have such a smooth look like he does. to achieve that smooth look, he would have to have a nice thin even layer of fat. something like 9 or 10%
 
Everyone has abs, I don't get what you're saying. All i'm saying is he has a lot of fat covering his 6-8pack so it doesn't look like what I would consider to be a 6 pack that someone with 5% bodyfat would have... Never mind.
 
He's 10. Why? can't see his obliques and can barely notice separation btw. the two heads of the pec major.

BTW, 2-3% is humanly impossible. Bodybuilders get to like 4% lowest, most are at 5-ish.

-casual
 
at 2% bodyfat u would be able to see your muscle fiber through your skin, and every single vein/artery in your body would stick out
 
like i said............. spam anyone????

X
 
I thought I would keep my cool, and be adult-like, and refrain from posting.....but honestly, WHO GIVES A FUCK??? The guy in the pic probably doesn't even know his own body fat, and I'll bet a few dollars he couldn't care less, as long as some abs show and he keeps getting job offers...... this thread is like a car wreck, it is so bad I couldn't stop looking.......looking like that isn't a lifestyle......keep an eye on your carbs, sugars, and total calories.
 
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