HELP!!!12 days to build-up/tone-up body as much as possible, any advice???

  • fireboy16

    Posts: 21

    Aug 03, 2008 11:56 PM GMT
    Hey all,
    Got a slight problem, have a party coming up in 12 days that I need to be in nothing but small/little swimwear/speedos, and I need ro build-up/tone-up my body as much as possible!

    Does Anyone have any advice/recommendations on what I can do that will help/somewhat show in this short time period???
    I'm 24,6ft, and about 140lbs if that helps people on what advice to give on what/how much to do!

    I know it takes time to build muscles n all, which i just started getting back into trying to wokr-out, but I need help!
    Need to build pretty much everything but mainly abs,pecs,and ass!!!! but also biceps/triceps along with it!!!

    Hope to hear back from people, i know its going to be almost suicide, but i been trying to do what i can but not getting to far for since not a real big work-out person! But I need to try n do what I can, HELP A BROTHER!!!
  • Posted by a hidden member.
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    Aug 04, 2008 12:03 AM GMT
    you are totally trim and dont have a thing to worry about. Maybe do push-ups for the next 12 days ... icon_rolleyes.gif
  • zi0nx5

    Posts: 27

    Aug 04, 2008 1:30 AM GMT
    Core core core workouts, lots of creatine and/or post-workout carbs (natural ones like from fruit) to recover quickly, and (like Caslon5000 said) lots of exercises that don't require a whole lot of weight (or none at all) like pushups, chin-/pull-ups, situps/crunches, etc.

    i've got some scanned images of a good workout that's all about the Core from an old Men's Fitness mag. message me if you want it.

    i would suggest you pick up a Men's Fitness mag too and see what exercises you can get out of that, Genre has a workout section too (only because the new editor in chief was the previous editor for Men's Fitness just a few months ago).

    when you're lifting weights, i wouldn't even look at the machines. just use all free weights, a decent weight so you can pound out 3-4 sets of 10-12 reps each exercise. change it up every now and then too. for one set do the reps slow, then for the second go through it really quickly (but be sure to keep stable so you don't injure yourself), and so on. and be sure to work the opposing muscles in super sets (example: a set bicep curls, then do a set of triceps immediately after with little to no rest in between. or a set of crunches, then a set of trunk lifts immediately after).

    and since you'll be in speedos you should probably pay some good attention to your legs. squats are a staple of course. another exercise is standing on one leg while holding two heavy dumbbells, lean over and do rows. another (in the Core workout i can send you) is where you've got a weight barbell or EZ-bar supported by your traps/shoulders, standing on one leg then reverse-lunging backward.

    alternate and mixup your workouts by day (upper torso one day, legs the next, but abs everyday since those are small muscles and don't need much recovery time). Since you don't have much time you can probably only allow yourself 1-2 days of complete rest. do some very very light stretching before each workout, then stretch some more post-workout. this will help tear the muscle fibers and make more room for bigger muscle gains.

    last couple tips is of course eating enough high-quality protein to help in recovery and mass gain. and before the party be sure to bust out some pushups and and ab work to pop out your muscles a bit. you're in good shape as it is so you could make some progress in 12 days. but also, don't kill yourself if you don't see a whole lot of difference––it is just 12 days after all.

    that was a lot, sry. message me if you want that workout


    .jc
  • Posted by a hidden member.
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    Aug 04, 2008 3:15 AM GMT
    12 days?

    You joke me right?

    Find a tanning booth... everyone looks better with a tan.

    You are not going to accomplish miracles and transform yourself virtually overnight, or in 12 days.

    You look like you are in great shape already - if you don't have the confidence - fake it.
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    Aug 04, 2008 3:19 AM GMT
    I need to make 10 million dollars in 12 days. I know it normally takes a lifetime to do this, but I just HAVE to have it in 12 days.

    I'm not really good with money, and haven't ever had much before, but c'mon bros, help a guy out here!
  • Posted by a hidden member.
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    Aug 04, 2008 4:36 AM GMT
    iguanaSF saidI need to make 10 million dollars in 12 days. I know it normally takes a lifetime to do this, but I just HAVE to have it in 12 days.

    I'm not really good with money, and haven't ever had much before, but c'mon bros, help a guy out here!


    You could rob a bank. But, I'm afraid it doesn't work that way with the body. He did say he's aware it's about time, so give him a break. I agree with the core exercises and use of your natural body's resistance. Lot's of the stuff you were taught in high school gym class will do. Perhaps, you also need to realize not much is going to happen and you'll just have to be satisfied/excited with what you have. You'll be just fine. Good self-esteem will reflect far better than a cute toosh!
  • fireboy16

    Posts: 21

    Aug 04, 2008 12:45 PM GMT
    Caslon5000 saidyou are totally trim and dont have a thing to worry about. Maybe do push-ups for the next 12 days ... icon_rolleyes.gif



    Hey thanks!!!
  • fireboy16

    Posts: 21

    Aug 04, 2008 12:47 PM GMT
    muchmorethanmuscle said
    Damn, you want to do this in less than 2 weeks time? That's just not realistic. Not at all.



    I know that, im not saying that I want to look like a body builder in 12 days, just want to know someways to be able to but some more tone in my body n tighten it up!
  • MSUBioNerd

    Posts: 1813

    Aug 04, 2008 12:51 PM GMT
    Well, 12 days is a really short amount of time to change your build. You're essentially not going to be gaining substantial muscle or losing more than a pound, pound and a half of fat at the max in that time period. I think your best bet is to cut your salt way down so that you've got lower water weight than normal, because that might up your apparent definition. A fake tan and a good job shaving can also help. You could also try the old mainstay of working out immediately before the party and watching your muscles slowly deflate over the time you're there...
  • fireboy16

    Posts: 21

    Aug 04, 2008 12:52 PM GMT
    ITJock said12 days?

    You joke me right?

    Find a tanning booth... everyone looks better with a tan.

    You are not going to accomplish miracles and transform yourself virtually overnight, or in 12 days.

    You look like you are in great shape already - if you don't have the confidence - fake it.



    I know that not going to accomplish miracles and transform myself that soon even though would be nice, but just want to be able to tone/tighten things up so it looks a little better n more purtionate! I have the confindence and I like my body, but just want to tighty it up!

    Yea the tann would help, will say thanks on that!!!
  • fireboy16

    Posts: 21

    Aug 04, 2008 12:54 PM GMT
    iguanaSF saidI need to make 10 million dollars in 12 days. I know it normally takes a lifetime to do this, but I just HAVE to have it in 12 days.

    I'm not really good with money, and haven't ever had much before, but c'mon bros, help a guy out here!



    Hey ggggeeeee thanks for the sarcasm, was lookin for advice not that!!!
  • fireboy16

    Posts: 21

    Aug 04, 2008 12:55 PM GMT
    zi0nx5 saidCore core core workouts, lots of creatine and/or post-workout carbs (natural ones like from fruit) to recover quickly, and (like Caslon5000 said) lots of exercises that don't require a whole lot of weight (or none at all) like pushups, chin-/pull-ups, situps/crunches, etc.

    i've got some scanned images of a good workout that's all about the Core from an old Men's Fitness mag. message me if you want it.

    i would suggest you pick up a Men's Fitness mag too and see what exercises you can get out of that, Genre has a workout section too (only because the new editor in chief was the previous editor for Men's Fitness just a few months ago).

    when you're lifting weights, i wouldn't even look at the machines. just use all free weights, a decent weight so you can pound out 3-4 sets of 10-12 reps each exercise. change it up every now and then too. for one set do the reps slow, then for the second go through it really quickly (but be sure to keep stable so you don't injure yourself), and so on. and be sure to work the opposing muscles in super sets (example: a set bicep curls, then do a set of triceps immediately after with little to no rest in between. or a set of crunches, then a set of trunk lifts immediately after).

    and since you'll be in speedos you should probably pay some good attention to your legs. squats are a staple of course. another exercise is standing on one leg while holding two heavy dumbbells, lean over and do rows. another (in the Core workout i can send you) is where you've got a weight barbell or EZ-bar supported by your traps/shoulders, standing on one leg then reverse-lunging backward.

    alternate and mixup your workouts by day (upper torso one day, legs the next, but abs everyday since those are small muscles and don't need much recovery time). Since you don't have much time you can probably only allow yourself 1-2 days of complete rest. do some very very light stretching before each workout, then stretch some more post-workout. this will help tear the muscle fibers and make more room for bigger muscle gains.

    last couple tips is of course eating enough high-quality protein to help in recovery and mass gain. and before the party be sure to bust out some pushups and and ab work to pop out your muscles a bit. you're in good shape as it is so you could make some progress in 12 days. but also, don't kill yourself if you don't see a whole lot of difference––it is just 12 days after all.

    that was a lot, sry. message me if you want that workout


    .jc


    Thanks cutie will hit u up for that stuff!!!
  • fireboy16

    Posts: 21

    Aug 04, 2008 12:58 PM GMT
    looknrnd said
    iguanaSF saidI need to make 10 million dollars in 12 days. I know it normally takes a lifetime to do this, but I just HAVE to have it in 12 days.

    I'm not really good with money, and haven't ever had much before, but c'mon bros, help a guy out here!


    You could rob a bank. But, I'm afraid it doesn't work that way with the body. He did say he's aware it's about time, so give him a break. I agree with the core exercises and use of your natural body's resistance. Lot's of the stuff you were taught in high school gym class will do. Perhaps, you also need to realize not much is going to happen and you'll just have to be satisfied/excited with what you have. You'll be just fine. Good self-esteem will reflect far better than a cute toosh!


    Hey thanks for the back-up!
    Cool thanks for the advice! Yes I know not much will happen, but just need to tighten the body up a lil, just like you tighty up ur place if u got someone coming over.
  • fireboy16

    Posts: 21

    Aug 04, 2008 1:00 PM GMT
    muchmorethanmuscle saidI would say the only thing that can be done to help cosmetically improve physical appearance in such a short time is to take some diuretics at a healthy dose. Remember the key word is HEALTHY!! Don't overdo it and put yourself into cardiac arrest due to a severe electrolyte imbalance.

    ITJock also makes a good recommendation about the tanning. But don't make it a habit as it's not good for you long term. icon_smile.gif



    LOL ok thanks, well if I do can safe myself for im an EMT "CLEAR" lol i know i know that was lame lol!!!
  • Posted by a hidden member.
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    Aug 07, 2008 5:46 AM GMT
    fireboy16 said
    iguanaSF saidI need to make 10 million dollars in 12 days. I know it normally takes a lifetime to do this, but I just HAVE to have it in 12 days.

    I'm not really good with money, and haven't ever had much before, but c'mon bros, help a guy out here!



    Hey ggggeeeee thanks for the sarcasm, was lookin for advice not that!!!


    I confess I was a bitch. It's my time of the month icon_sad.gif

    Sorry bout that. I think the advice of a tan and a diuretic is good.

    One more thing you could try is carb depletion, with carb loading the day before your party. This can often act to "inflate" the muscles, and is a bodybuilding pre-contest technique. I've done it once and it worked, but it's tricky to time it. Everyone will react differently. The risk is that your muscles expand, but that also you lose ab definition.

  • Posted by a hidden member.
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    Aug 07, 2008 5:51 AM GMT

    Isn't it more like nine days now?icon_razz.gif