i have a month left!

  • fryblock

    Posts: 387

    Sep 27, 2007 2:06 PM GMT
    So I have about a month until Halloween and decided for my costume, I would be mostly shirtless. With that said, I need a better torso! What should I do to maximize gains for abs, pecs, and maybe arms too?
  • Laurence

    Posts: 942

    Sep 27, 2007 2:15 PM GMT
    Curls for arms, crunches for abs, flys/press ups for chest.

    Read some of the other posts on these individual topics for good advice or alternatively why not go as Elvira on Halloween - or did you do that last year?

    ;)

    Lozx
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    Sep 27, 2007 2:25 PM GMT
    I think high weight/low reps for gain, and seemingly weighted ab exercises are a bad idea.

    My friend swears by spray tan along the muscle lines to make your abs look developed, but it just looks like someone's drawn abs in orange felt tip on his beer belly. If you're just looking to up definition a little, it might work
  • cacti

    Posts: 273

    Sep 27, 2007 7:42 PM GMT
    There are some very specific routines you can follow with your diet and excercise that are similar to what bodybuilders do in preparation for contest. I think they involve carb/no carb & water/sodium cycling... and you would have to follow them pretty much to a 'T' in order to get results. That kind of thing is intended to show off what muscle you already have a little better by removing a little fat and water. Which is probably the only thing you really have time to do at this point.. if you're REALLY serious about this.

    Some of the more serious bodybuilder dudes on here could probably point you to some links.
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    Sep 27, 2007 8:06 PM GMT
    While you could impose some extreme dieting scheme and tighten up a bit in 4 weeks, you will NOT add noticable chest or arm size in that time.

    Study after study has shown that for an impartial 3rd party to see changes in a physique takes at least 6-8 weeks of work.

    With respect to what CAN be done:

    1) no alcohol until that night
    NONE!

    2) eat frequent small meals
    5 a day is good, 6 is better.

    3) avoid simple sugars (sucrose, fructose, lactose) - or table sugar (including brown sugar), fruit sugars, and dairy products

    4) manipulate body water:
    Drink lots of water (1 1/2 gallons per day minimum) for the first 5 days of the week, then cut it to the absolute minimum for the rest of the week. Your body will pull some water out of your skin by doing this.

    You could get more radical about it, but as you are not in a bodybuilding competition, in my opinion it is not worth the stress on your system.
  • cacti

    Posts: 273

    Sep 27, 2007 8:15 PM GMT
    ^^ Listen to this man! I was hoping someone like him would chime in to clarify. icon_cool.gif
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    Sep 27, 2007 8:21 PM GMT
    That's rather cute. Cacti's advice is "Listen to someone who has some good advice." Words to live by
  • Laurence

    Posts: 942

    Sep 28, 2007 3:05 PM GMT
    Well I'm not sure I agree with Joey's advice on the no alcohol front (though I would normally agree with his expertise obviously).

    Only because you'll lose your tolerance to alcohol, have two drinks and then pass out and miss the night.

    Lozx
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    Sep 28, 2007 5:04 PM GMT
    Alcohol blocks fat burning.

    See http://www.prime-fit.com/article-the_king_of_fuels.htm
  • MSUBioNerd

    Posts: 1813

    Sep 28, 2007 6:43 PM GMT
    I wouldn't necessarily eliminate the dairy products. A 2004 study in Obesity Research showed showed that for a group of people consuming the same total calories and fat, a high dairy diet was actually linked to greater weight loss than a low dairy diet, with a calcium supplemented diet falling partway between the two. The sample size was admittedly small (initial article n=32 individuals, with several follow ups showing the same results), and the subject may not have been representative of society as a whole (all began the study obese and had previously been rather low in calcium), but the high dairy diet group showed statistically significant increases in both total weight loss, and total fat loss as determined by dual x ray measurements. Further, a significantly greater percentage of the high dairy group's fat loss was trunk fat, and calcium supplementation alone didn't fully transform an otherwise low-dairy diet into the same results.

    Overall, a little yogurt, low fat milk, or hard cheese in your diet might actually increase the amount of fat you can lose from your trunk.
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    Sep 28, 2007 6:50 PM GMT
    BioNerd....

    What I'm going after is the lactose. If you read the work of Keith Klein and others, there's an emphasis on reducing simple carbohydrate intake in favor of polysaccharides (starches).

    - J.
  • oksalev

    Posts: 3

    Sep 28, 2007 9:25 PM GMT
    BigJoey,

    NO ALCOHOL!? What's a college guy like me supposed to do? And yet all the ripped jocks on campus seem to be the heaviest drinkers...
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    Sep 28, 2007 9:38 PM GMT
    Looking at your pics, you don't really need to slim down any, you just need to develop your pecs. That being the case, focus on those excersices that work that muscle group. You will not see a much noticable difference in that time before Holloween, though. Push-up, a pec machine, and a few other excercises will help you develop your chest a bit.

    Although honestly, I think you'd look good in it as is.
  • fryblock

    Posts: 387

    Sep 28, 2007 11:15 PM GMT
    thanks spram icon_smile.gif

    great advice guys! just to clarify, i'm not looking to get buff or anything, just as toned/tightened as i can get before oct. 31st. I'm going to watch what/when i eat, do the right exercises, and not get drunk (although i can't say i will give up all alcohol icon_biggrin.gif )
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    Sep 29, 2007 3:45 PM GMT
    I stongly DO NOT suggest that you do this, but once when I needed to drop weight, I became "manorexic" and "boylemic" one month before Halloween 2005. I was able to fit into the football uniform without trouble, but I suffered from fatigue and other bad drama. AND I gained back the weight which didn't look too pretty.

    But everything is different now. I already have a fit body, so I won't be starving myself this year. I am increasing cardio and reducing calories by half. AND NO FOOD AFTER 7pm! My slim version of "Boy Britney" is gonna ROCK!

    MIND OVER MATTER, I ignore my hungry pangs at night by drinking water and orange flavor Metamucil. I've been using fiber in my diet WAAAAY before it became all the rage.
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    Sep 29, 2007 6:35 PM GMT
    It's a little late in the game to be bulking up for Halloween. You can always give the muscle groups you want to show off a little "pump" for the big night by concentrating on them during your workout Halloween day.

    Also, if you are not taking a creatine supplement, you should be. Vegans who want to see substantial gains in lean muscle mass (quickly) need to add a source of this amino acid to their diet. Jarrow Formulas produces a creatine monohydrate powder that is suitable for vegans.

    good luck!
  • fryblock

    Posts: 387

    Sep 29, 2007 7:20 PM GMT
    phnman-

    thanks for the tips! i'll look for some of that stuff. as i said im not looking to bulk up, just tighten up. and yea, i know it's late in the game icon_smile.gif but my friend just gave me the idea for the outfit less than a week ago
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    Sep 29, 2007 7:50 PM GMT
    A lot of you guys don't like the truth when it's inconvenient. That's too bad.

    I'm not saying that my approach is the only approach, but Fryblock, you asked how to MAXIMIZE gains for abs - and I stick with my recommendations.

    As for OKSALEV and his drinking buddies, I can only say that they'd be in better shape if they would cut out the alcohol. Plus, if you're a 19 year old jock your body is running hot and fast anyway, and you can abuse it and it will recover - somewhat.
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    Sep 29, 2007 7:51 PM GMT
    Creatine causes water retention, and when I took it, it felt like the water was being retained in my skin and fat layers, not the muscle. I stopped taking it because it made me feel flabby. Of course, YMMV.
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    Sep 29, 2007 8:24 PM GMT
    Paradox, Creatine does not cause subcutaneous water retention. Creatine goes into the muscle cells, and drags molecules of water with it. If you were feeling bloated or uncomfortable, it is possible you were not getting the creatine into solution before drinking it - when you do that, it draws water from the small intestines and can cause cramping, bloating, and a host of other symptoms.