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david haye vs vitali klitschko might be official in december who will win? who is the bookies favourite :D
Asked By:
Paco
in
Boxing
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80 days ago
BodyBuildingSteve's Answer
as a british .. i hope David Haye gets the job done this time no more toe business !
Answered
80 days ago |
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What is the highest amount of money a person/contestant on Deal or no deal won?
Asked By:
HelloMoto
in
Television
-
90 days ago
BodyBuildingSteve's Answer
highest win on deal or no deal in the UK
Laura Pearce January 7, 2007 she won £250,000 ($482,625) the previous offer was £45,000
($86,873) and the other amount in the box was £3,000 ($5,792)
Answered
90 days ago |
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What is the highest amount of money a person/contestant on Deal or no deal won?
Asked By:
HelloMoto
in
Television
-
90 days ago
BodyBuildingSteve's Answer
Alice Munday - March 12, 2009
Suzanne Mulholland - May 13, 2011
Tegen Roberts - September 22, 2011 also won the highest £250,000
Answered
90 days ago |
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This question has really gotten me to the point where Cena has pretty much been scrutinized. I have seen a lot of people blame Cena why WWE isn't what it's use to be. If there is anyone to blame it is the WWE's Creative Team and Vince McMahon. Doe...
Asked By:
FindingNemo
in
Wrestling
-
90 days ago
BodyBuildingSteve's Answer
The problem is, the IWC are too hypocritical. I mean, like you said, Cena has had the gimmick for several years. Well Undertaker and Kane have had gimmicks longer than Cena, and Kane's longest running gimmick (unmasked) was boring as hell. But did people complain about it? No. They just want to find some stupid excuse to bash Cena. I know his gimmick can be stale, but hey, it is better than Kane's, nobody bitched about him. It just goes to show how retarded this fan base is. They will bash Cena because he has been the top guy for the past nearly ten years. Well can I ask to those fans why? Because he is good in the ring and he is good on the mic. You fans cannot just bash Cena for something he works hard for, but no. You bash anything decent! Cena is a credible superstar in the ring, There is no denying he has a lot of talent and people can say he hasn't got skills or whatever, but a true WWE fan like myself sees Cena as a guy with a lot of skills, hence why he is WWE's top dog.
Answered
90 days ago |
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Are chamillionaire and 50 Cent related? Are they brothers? They look so similar o.O
Are they related in any way? Are chamillionaire and 50 cent brothers?
Asked By:
AsifRahman
in
Celebrities
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90 days ago
BodyBuildingSteve's Answer
No, the only thing they have in common is .. there both black
Answered
90 days ago |
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David haye after the press conference started to promote the fight between him and Vitali and Dereck Chisora got up out of his seat walked 20 feet to David Haye
David Haye looked like he punched him across the chin a right hook some news articl...
Asked By:
Randomizer
in
Boxing
-
94 days ago
BodyBuildingSteve's Answer
Look at how all the liquids spills out of the bottle http://www.telegraph.co.uk/sport/othersports/boxing/9091700/Dereck-Chisoras-brawl-with-David-Haye-was-an-embarrassment-to-British-boxing-says-Frank-Warren.html
also he still has a part of the bottle in his hand but it was a punch it's not like he grabbed the bottle by the end of it and slammed it into his chisora's face.. he grabbed the bottle tightening his fists and punched
Dereck Chisora showed no signs of bleeding in the video > http://www.youtube.com/watch?v=ojAtKUunjpc
Answered
94 days ago |
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would also like to know the usa time for dereck chisora and vitali klitschko in the PT and ET timezone when is the is it coming in the US timezone I believe the boxing match is being played in germany
Asked By:
isklar
in
Boxing
-
96 days ago
BodyBuildingSteve's Answer
1.30 pm PT us time pacfic time or 4.30 ET us time again
Answered
96 days ago |
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Making my spanish assignment for the first time
how do you make an accent mark?
Asked By:
thashla
in
Education & Reference
-
100 days ago
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Nonito Donaire vs Wilfredo Vazquez Jr. - Part 1 of 4
http://www.youtube.com/watch?v=5dHPV5C2IRY
Nonito Donaire vs Wilfredo Vazquez Jr. - Part 2 of 4
http://www.youtube.com/watch?v=axL7ygAfUqg
Nonito Donaire vs Wilfredo Vazquez Jr. - Part 3...
Asked By:
MissPooja
in
Boxing
-
108 days ago
BodyBuildingSteve's Answer
Nonito Donaire could have finished off Wilfredo Vazquez Jr long if he didnt do his monkey business all he needed to do was solidly connect onto his chin - he done that a few times but didn't finish it off
Nonito Donaire can't let this happen as he will fight a heavier puncher than him then he'll get exposed nicely - this stream is nice though must admit very hd and clear thanks
Answered
108 days ago |
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i heard Garry Sandhu has got deported back to india what is the reason why Garry Sandhu has gotten deported back to india
Garry Sandhu has been apart of the BBC and many other big organisations how can they allow the immagration to deport him b...
Asked By:
MissPooja
in
Celebrities
-
147 days ago
BodyBuildingSteve's Answer
I don't know who this Garry Sandhu guy is but if he made it to bbc and got deported theres something fishy here..
Answered
143 days ago |
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yumyum
Asked By:
samirah786
in
Food & Drink
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170 days ago
BodyBuildingSteve's Answer
strawberries and cream *_-
Answered
170 days ago |
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my dog managed to eat one today :( looks woozie since how much can kill a dog im worried
Asked By:
Mya
in
Dogs
-
180 days ago
BodyBuildingSteve's Answer
Overdose will only damage the kidneys and if there damaged to an extent it will be a slow and brutal death
Answered
180 days ago |
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I recently got Sugie, my pet frog, an UVA bulb! Will this be good to keep on all day? Is it good period?
Asked By:
NetworkLabs
in
Reptiles
-
182 days ago
BodyBuildingSteve's Answer
sounds like a good idea my friend
Answered
182 days ago |
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Mines DRAKEEEEEEEEE
Asked By:
Rubi_Zayn
in
Music
-
183 days ago
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I think you guys will have a BB, iPhone or HTC ;) I bet youu.. ;D x
Asked By:
Rubi_Zayn
in
Cell Phones & Plans
-
183 days ago
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Asked By:
zina
in
Diet & Fitness
-
187 days ago
BodyBuildingSteve's Answer
Nice to see yet another user ^_^ it has just below 300 cals welcome to the yabyab community.
Answered
187 days ago |
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I kind of forgot lol, it seems so long ago already :O
Who won lol
Asked By:
Archibald
in
Football (Soccer)
-
187 days ago
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He stepped on his foot, and lands his punches quickly what a DOUCH!
click below:
http://www.youtube.com/watch?v=-eAhlDjDUHU
Asked By:
Paco
in
Boxing
-
189 days ago
BodyBuildingSteve's Answer
LOL they were stepping on each others feets all the way throughout the fight
Answered
189 days ago |
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Asked By:
JohnDeagle
in
Boxing
-
190 days ago
BodyBuildingSteve's Answer
Amir khan has a better chance to fight floyd.. but we will see!
Answered
190 days ago |
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they axed him as he went partying when they said not to, what a fool !!!
wasted all his oppertunity, whats your opinion heres the article
http://www.thesun.co.uk/sol/homepage/showbiz/tv/x_factor/3922033/Frankie-Cocozza-kicked-off-X-Factor.html
Asked By:
Paco
in
Celebrities
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197 days ago
BodyBuildingSteve's Answer
Is the golden rule, "Not being an annoying little twerp" ?
I have no idea how girls could like this big nosed baby faced scum. Then again thats what all girls are into at the moment. I just wanna punch his face in just by looking at it
Answered
197 days ago |
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Asked By:
Bubbles
in
Beauty & Style
-
200 days ago
BodyBuildingSteve's Answer
2-3weeks is good enough, they say 2-3 just to make sure
Answered
200 days ago |
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Asked By:
loramendi
in
Boxing
-
201 days ago
BodyBuildingSteve's Answer
catch it the next day on youtube =)
Answered
201 days ago |
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10 DAYS LEFT!! Sign this and get all ur mates to do it. its about this guys who has been arrested for no reason, and apparently he is a terrorist.. Its not true.. cus there's no evidence. this petition is to stop him being taken to the USA for tr...
Asked By:
miss_soni
in
Law Enforcement & Police
-
204 days ago
BodyBuildingSteve's Answer
They point fingers at muslims for everything these days psh.
Answered
204 days ago |
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Asked By:
Amazingness
in
Boxing
-
204 days ago
BodyBuildingSteve's Answer
BEST ARTICLE WRITTEN ABOUT IT : http://sportige.com/bradley-50-50-khan/
Answered
204 days ago |
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Asked By:
JoynalA
in
Other - Entertainment
-
206 days ago
BodyBuildingSteve's Answer
Always wondered the same thing, probably quite a bit props to the person who made it.
Answered
206 days ago |
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Asked By:
hazeraLOL
in
TVs
-
213 days ago
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Yes it's the same problem every girl has. I always listen to him and do everything he tells me to.. I stay past my curfew just so that I can see him, I stop whatever I'm doing just to reply to his messages and so much more. Even when I'm down with...
Asked By:
plumchum
in
Singles & Dating
-
217 days ago
BodyBuildingSteve's Answer
Your boyfriend doesn't understand you or your not understanding your boyfriend he seems like a total douche I would leave him asap
Answered
143 days ago |
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I am a certified trainer for La-Fitness and I am here to help anyone in need of reaching there goals exclusive for YabYab, anything asked within the Health category will be answered by myself and other experts, if you want proper advise I suggest ...
Asked By:
LA-Fitness
in
Diet & Fitness
-
223 days ago
BodyBuildingSteve's Answer
Brilliant, im at work at the moment, definently ask a few when i get back mate cheers
Answered
223 days ago |
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its been down for 48hours, who's joining the dark side aka iphone 4S =)
Asked By:
Paco
in
Cell Phones & Plans
-
224 days ago
BodyBuildingSteve's Answer
Not liking the blackberry business right now
Answered
224 days ago |
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Hi i'm new to yabyab. I was searching the net when i stumbled across yab yab i love these little communities they help me out a lot! I also have a Yahoo account but which one would you recommend?
Asked By:
scrummy
in
Internet
-
236 days ago
BodyBuildingSteve's Answer
Agree with john ^ Welcome to the community mate
Answered
236 days ago |
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Asked By:
MissPooja
in
Diet & Fitness
-
240 days ago
BodyBuildingSteve's Answer
do 20 reps and no more than 5 sets per day.
it helps:
get cut
get lean
tone up
6 pack abs etc
depending on how light or heavy you go good luck misspooja =)
Answered
240 days ago |
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I was told they do but I'm very naive so just wanted to check and cba to google lol :)
Asked By:
zed_ay
in
Food & Drink
-
244 days ago
BodyBuildingSteve's Answer
hey.. protein shakes are more to build "mass" muscle if you want to gain weight buy a protein shake called "weight gainer" it is high in carbohydrates which gives you more weight =) GL!
Answered
244 days ago |
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Have lost my voice for the first time, i need it back :( its been 3 days any suggestions will help (Y)
Asked By:
Aneela
in
Diseases & Conditions
-
251 days ago
BodyBuildingSteve's Answer
keep gurgling with salt water every hour. will be gone like magic the next morning.
Answered
251 days ago |
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Asked By:
Hollie100
in
United Kingdom
-
251 days ago
BodyBuildingSteve's Answer
what a small world, im from kent too!
Answered
251 days ago |
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help!!!
Asked By:
Hollie100
in
Decorating & Remodeling
-
251 days ago
BodyBuildingSteve's Answer
http://freshome.com/2009/11/30/12-modern-bedroom-design-ideas-for-a-perfect-bedroom/
^ you can get some ideas from that =)
Answered
251 days ago |
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If they've been your friend for over 10 years so you've been maturing with them and finding that they still choose to be a certain way for example swearing uselessly all the time and being fiesty and insensitive, what do you do if you dont agree w...
Asked By:
Blondie
in
Friends
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252 days ago
BodyBuildingSteve's Answer
i would try stay away.. make new friends =)
Answered
252 days ago |
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for those who live around birmingham/walsall ends- whoever's been or heard about JCC, is the college any good? They have every subject i wanna take on- but im not to sure whether its good enough. "Apparently" its been awarded by the quee...
Asked By:
Rasheda
in
Other - Education
-
252 days ago
BodyBuildingSteve's Answer
first time hearing about it xP never went to colege soz
Answered
252 days ago |
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Asked By:
jaweed173
in
Food & Drink
-
252 days ago
BodyBuildingSteve's Answer
Nandos. Pure Proteins.
Answered
252 days ago |
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I am done with my studies and want to visit some places in London,Please suggest some nice places. Thanks in advance.
Asked By:
SW
in
Travel
-
252 days ago
BodyBuildingSteve's Answer
The Science Museum ;)
Answered
252 days ago |
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i've just seen someone else ask this and it seems like a good question :) *copycat* :)
Asked By:
aiasha_M
in
Arts & Humanities
-
253 days ago
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Asked By:
Mya
in
Fashion & Accessories
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254 days ago
BodyBuildingSteve's Answer
gym day = trainers
normal day = shoes.
Answered
254 days ago |
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I LOOOOOOOOOOOVVVVEEEEEEEEEEEEEE HER SHE 9IS MY FAV SINGER
Asked By:
winxaaliyah
in
Celebrities
-
261 days ago
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EDIT BY ADMIN: if you put a ' in your question heading it will trigger an error; we are working to fix this - I have changed and made your question active, thank you for using YabYab - Instant Answers.
Asked By:
CantThinkOfAUsername
in
Arts & Humanities
-
264 days ago
BodyBuildingSteve's Answer
Hardcore working out ^_^
Answered
264 days ago |
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this is how it looks like; http://4.bp.blogspot.com/_Laiq3ziTN7k/TRO5N0c0slI/AAAAAAAACDs/aJ34qnmhArc/s1600/Shanae-Grimes-ombre-hair.jpg
Asked By:
CantThinkOfAUsername
in
Arts & Humanities
-
264 days ago
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Asked By:
thechickeneater
in
Hair
-
265 days ago
BodyBuildingSteve's Answer
You can try the shampoo called Main and Tail. Here's the twist it's the shampoo used on horses main. But trust me I"ve used it all my life, it thickens and help the growth..if your skeptical try the full in think by Pantiene!
Answered
265 days ago |
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Asked By:
Daniya
in
Movies
-
265 days ago
BodyBuildingSteve's Answer
Gothika(Halle Berry)
The Eye (Jessica Alba)
The Haunting In Connecticut(2009)
Answered
265 days ago |
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Asked By:
Mya
in
Polls & Surveys
-
267 days ago
BodyBuildingSteve's Answer
YES but i was young back then
Answered
267 days ago |
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Asked By:
RizzyBaybei
in
United Kingdom
-
269 days ago
Read answer
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Asked By:
RizzyBaybei
in
Family & Relationships
-
269 days ago
BodyBuildingSteve's Answer
basically .. i was lifting weights over my chest and my muscles got tired it then fell straight down to my chest where every1 came running to take it off me
Answered
269 days ago |
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Asked By:
RizzyBaybei
in
Health
-
269 days ago
BodyBuildingSteve's Answer
Close the lights offcourse.
Answered
269 days ago |
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Asked By:
tabzee
in
Singles & Dating
-
269 days ago
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-
no one seems to be answering my questions:( I feel lonely.
anyone there?
Asked By:
Saroura
in
Other - Entertainment
-
271 days ago
Read answer
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It's been said that theres a certain area on earth cannot be passed - and if people go there, then they disappear, never to be seen or heard of ever again :O
Asked By:
Saroura
in
Other - Destinations
-
271 days ago
BodyBuildingSteve's Answer
?? first time im reading such a thing idk soz
Answered
271 days ago |
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haha jus asking to c whether anyone knows the answer to my question, cus i think i know the answer to that, well i hope so :/ you are Most welcome to guess...
Asked By:
miss_soni
in
Polls & Surveys
-
272 days ago
BodyBuildingSteve's Answer
lol ^^ hm why would the owner of ze site use it?
Answered
272 days ago |
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tea or coffee guys x
Asked By:
Mya
in
Food & Drink
-
273 days ago
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Asked By:
tashabutler
in
Arts & Humanities
-
275 days ago
BodyBuildingSteve's Answer
Start a charitable organization, perhaps structured as a foundation, perhaps not that would fund non-profits with great ideas, committed volunteers, and limited start-up resources; these non-profits could be involved in any endeavor but I would look favorably on those who would a) give Internet access and appropriate resources to senior community centers and retirement homes so that senior adults could go digital (don't laugh, once they get the hang of it, they'll be blogging away, making new friends globally, sending digital images of bingo night to their grandchildren, etc.) and b) increase green spaces and opportunities for outdoor activities, mainly for children but for all ages
Buy a second home in the Blue Ridge Parkway, where I will bicycle during uncrowded times, host family reunions and parties, and invite kids, families, etc. to go hiking
Hire a professional organizer as I am nearly hopelessly disorganized when it comes to filing papers, storing legos, placing tupperware containers neatly on racks, etc.
Answered
275 days ago |
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Asked By:
Syed
in
Higher Education (University +)
-
276 days ago
BodyBuildingSteve's Answer
No. Not at all worth it. Get a job.
Answered
276 days ago |
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x
Asked By:
Blondie
in
Law Enforcement & Police
-
278 days ago
BodyBuildingSteve's Answer
Anti social behaviour
Answered
278 days ago |
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you must be at a certain age to be understanding about relationship.... its funny how youngsters are lost into the fairytale world and think its ok for them to date wen really it is wrong!! nd wats funny is that their siblings are stepping up a n...
Asked By:
miss_soni
in
Singles & Dating
-
278 days ago
BodyBuildingSteve's Answer
wrong patience is a virtue
Answered
278 days ago |
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Asked By:
Perfectionist
in
Boxing
-
279 days ago
BodyBuildingSteve's Answer
i really really wanted to see this 1 it sucks big time!
Answered
279 days ago |
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thanks
Asked By:
Mya
in
Family & Relationships
-
280 days ago
BodyBuildingSteve's Answer
First of all, what happened in your personal life should have been left alone. But it got out and they aired all your dirty laundry. So, now is the time to clean it all up. First you have to earn peoples trust back and it takes a long time so you will have to be patient with people. Make apologies to those who you hurt when all this went on and follow thru with them. In time you will earn your respect and trust. It only take a second to loose trust but it takes a long time to get it back. I hope this is helpful, BELIEVE IN YOURSELF , earn your own respect back before you work on others. Just remember everyone make mistakes and no one is perfect ,they just pretend to be. Smile!!!
Answered
280 days ago |
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Asked By:
Roxy
in
Food & Drink
-
281 days ago
BodyBuildingSteve's Answer
red bull is addicting :))))
Answered
281 days ago |
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So, I'm a 16 year old girl and I really want to lose some weight. I'm about 5'4" and I weigh . . . 183 pounds! It's so annoying and I don't know how to lose it. 2 days ago I started an "eating journal" type of thing. I write the cal...
Asked By:
squashyou
in
Health
-
281 days ago
BodyBuildingSteve's Answer
Eat right.
DO NOT go on one of those diets where you practically/ literally starve yourself. Eating less actually reverses your metabolism and can cause you to gain weight (or at least make it super hard to lose it)!
Eliminate unhealthy foods. That means no chips, sugary cookies, oily food (except olive oil), or fried stuff.
Eat PLENTY of vegetables. Yes, carrots, lettuce, radishes, the works.
I'm not sure how much excercise you're supposed to do during the day, sorry! However, I do know that doing it with a friend makes it easier to stick with it :)
Also, don't expect results right away (you just started!) It's going to take a while to shed weight. I'd say, expect maybe two to three pounds a week (losing too much weight at once can be unhealthy).
Answered
281 days ago |
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Asked By:
Rose
in
Celebrities
-
292 days ago
BodyBuildingSteve's Answer
I hate him
1. he sucks at singing
2. he isn't hot at all
3. he's only 15 and he's singing about loving someone
4. his lyrics aren't good
5. a bunch of teen and pre teens love him so that makes him 10 times more annoying
6. his fans ask the stupidest question like "do you think justin would date me?"
7. he probably hasnt gone through puberty yet
8. he's overrated
9. he's only been around 6 months and people are comparing him to the beatles!
10. I just over all hate him
Answered
292 days ago |
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Asked By:
minnie962
in
Arts & Humanities
-
293 days ago
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thanks x
Asked By:
Mya
in
Family
-
294 days ago
BodyBuildingSteve's Answer
a little bit of love goes a long way
Answered
294 days ago |
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im finding it hard how i am going to attack every part of my muscle in my body
in one whole week and what to do any help?
I just need examples please - or anything you can throw at me
I'll be more than greatful thank you
Asked By:
Number1
in
Diet & Fitness
-
297 days ago
BodyBuildingSteve's Answer
as long as your doing 2 different muscles a day your heading to the right direction
lift as heavy as possible if your looking to gain that muscle good luck buddy
Answered
297 days ago |
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Sooo.. I really like someone and things are serious. I want to tell my mum but I know I'll get into a lot of trouble cos I'm not really meant to have a boyfriend -__- what's the best way to tell her/convince her without getting into heaps of troub...
Asked By:
cantstoptalkng
in
Family & Relationships
-
297 days ago
BodyBuildingSteve's Answer
If you and your parents don't really talk about guys and dating, it can be pretty awkward to say, "I have a boyfriend" just out of the blue. It will be easier if you start preparing them, and gradually work your way up to it.
Start talking about guys more often with them. If any of your friends have boyfriends, mention it in conversation: "Cindy and Jake went to the movies the other night" or "You should see the cute note that Lindsay got from her boyfriend." That will get them used to the idea that people your age are starting to date - and it will give you a chance to see what their reaction is.
And start bringing up your boyfriend's name; casually mention that you sit with him at lunch, or that he was at the party you went to. Tell them about something funny or interesting he's said. They'll eventually figure out that you "like" this guy - so it won't be a total shock when it finally comes out that you're a couple.
If you can get to the point where it's easy and natural to talk to your parents about dating in general - and it's comfortable to mention your boyfriend's name around them - it will be a lot easier to spill the big news. They might even figure it out and bring it up themselves, so you won't have to.
Good luck!
Answered
297 days ago |
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Asked By:
eena meena deeka
in
Arts & Humanities
-
297 days ago
BodyBuildingSteve's Answer
is it like a boil? I have a brother who has that thing too, duno wats that, he undergone a minor operation and now its gone.
Answered
297 days ago |
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I have a very bad habit of biting my nails all the time. Sometimes it gets so bad that I end up biting more than just the tips. My hands look atrocious now. How do I stop myself from doing this? Can I buy any creams or oils to prevent this?
Asked By:
cantstoptalkng
in
Skin & Body
-
299 days ago
BodyBuildingSteve's Answer
chop your finger of n the next time you wnt do it
Answered
299 days ago |
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eena meena deeka
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300 days ago
BodyBuildingSteve's Answer
FAMILY GUY EH
HANDS DOWN#!
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300 days ago |
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for all you diet and fitness people please help me!!
with a strategy to get bigger and stronger BICEPS
so I can tense come summer time =p
any tips and pointers thank you :D
Asked By:
JohnDeagle
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300 days ago
BodyBuildingSteve's Answer
Hey Deagle,
Perfectionist has answered quite well but to add to what he said
this is a guide I wrote below for bodybuilding/bulking up
AKA gaining muscle and width on your arms like you want to do~
There is a LOT of bad information out there and people have a very warped view of what are reasonable expectations for putting on muscle thru weightlifting. Lets talk about teens and growth first, during the ages 16-22, teens are growing fast. In this time they are getting taller, adding body mass, and getting stronger all as part of the normal growth process without lifting a single weight. The reason this is important is that many times you hear anecdotes of teens who add 20lbs in one year lifting weights, well the truth is that they would have added 15lbs anyway thru the normal growth process, only the last 5lbs was actually muscle was actually added thru the weightlifting.
So what is a reasonable expectation for how much muscle you can add in a year thru weightlifting? Well if you lift with intensity 5 days a week for an hour a day all year long AND have proper nutrition (more on that later), you can expect to add 5lbs muscle per year if you are a hard gainer and 10lbs muscle if you are one of the gifted few. Doesn't sound like a lot you can do this year after year and slowly those slowly 5lb gains really add up. Picture yourself a decade later with 50lbs muscle on!
OK, now lets discuss how to gain muscle, as I said before you need to lift weights and have proper nutrition. Lets talk about resistance training first. You have to lift weights to get stronger and gain muscle. Mass follows strength, you cant get bigger without getting stronger. Here are workout plans for beginner, intermediate or advanced bodybuilders. Now lets talk about the dedication required. You cant add muscle by flitting around the gym now and then. Remember I said that you could expect to add 5lbs muscle (10 if you are lucky) if you worked really hard? Well this is the "work really hard part" - it means 5 days a week of intense lifting. Just being IN a gym an hour a day does nothing, chatting your buddies while standing near weights doesn't make your muscles grow - you need intense, focused workout sessions. Check out my section on "Focus" to see what I mean by that.
Believe it or not, lifting weights is the EASY part of gaining muscle, nutrition is the hard part. The #1 reason bodybuilders have poor results is not because they don't work out hard enough but because their nutrition sucks. It can take up to FIVE days for the muscles to rebuild after a workout and during that time you need a constant intake of protein. Your body can't store protein up so just having a huge steak with dinner will not work if you want to gain muscle, you need to take your protein in 6 small, even doses spread evenly through out the day to insure your recovering muscles always have the amino acids they need to rebuild. Nobody said bodybuilding was easy. If you can't eat 6 real meals a day then protein powder (or organic protein powder) mixed in milk or water can make a quick and inexpensive meal replacement in a pinch, remember though, real meals are always better! By the way, in my nutrition section I've tried to summarize everything you need to know into one concise page but nutrition is an extremely important subject that entire books have been written about. If you want to read an excellent book on bodybuilding nutrition, the best I have ever read is Bodybuilding Revealed. There are three meaty chapters and hundreds of pages on nutrition. If you are interested, read my review of his book.
The first thing you need to know about nutrition are some numbers. I suggest that you consume 1g of protein per pound of bodyweight per day so if you weigh 180lbs, you eat 180g protein during the day. Next question is how many calories should you eat, my calorie calculator asks you 5 questions to accurately determine your metabolism and give you the precise number of calories you need in each of your 6 meals.
Eating more than this will not make your muscles grow faster, you will just get fat!!! This is really important so I'm going to say this gain. Eating more than what this chart shows will NOT make you stronger or give you bigger muscles, it will just make you FAT. This is the bulking myth - you don't need to get fat to get strong. As long as you are getting your six evenly spaced doses of protein as shown my this chart, your muscles will have the building blocks they need to grow bigger and stronger-- eating more will not help.
Lets take a quick look at what happens if you are not careful with your diet and eat junk food. Our 140 hypothetical BBer needs 23g protein six times a day. Lets say that for each of his meals he eats a big mac which has 24g protein. Each burger has 24g protein so his muscles will grow well but man-o-man look at the calories! Remember I said that this 140lb BBer needs six 350 cal meals, well the Big Mac is 590 calories, almost 200% too much. What this means is that our 140lb BBer would gain 3lbs fat per week or 12lbs of fat per month! Can you say sumo wrestler! You really need to watch what you eat! Here are the most common nutrition mistakes made by bodybuilders:
they get enough protein so their muscles grow but they eat too many calories so they get really fat
they eat the proper number of calories but don't get enough protein so their muscles don't grow much
they get enough protein and the proper number of calories but don't distribute their protein intake into 6 evenly spaced small doses so their muscles don't grow much
Don't let this happen to you! If you are going to all the work of lifting weighs 5 days a week, make sure you give your nutrition the same effort so your muscles can grow.
If you have the time and devotion, you can gain muscle AND lose fat at the same time but its REALLY hard! Your protein requirements remain the same but the number of calories per meal drops so its even harder to find acceptable meals. Lets look at the numbers for those wanting to gain muscle and lose fat. The below chart shows the nutritional requirements if you want to gain muscle and LOSE 1 lb fat per week:
Gain Muscle and Lose Fat (1lb/week)
Current Weight
Calories
Protein
280lbs (127kg) 610cals x 6 meals = 3700 cals 46g x 6 meals= 280g protein
260 lbs (118kg) 560 cals x 6 meals = 3400 cals 43g x 6 meals= 260g protein
240 lbs (109kg) 510 cals x 6 meals = 3100 cals 40g x 6 meals= 240g protein
220 lbs (100kg) 460 cals x 6 meals = 2800 cals 36g x 6 meals= 220g protein
200 lbs (91kg) 410 cals x 6 meals = 2500 cals 33g x 6 meals= 200g protein
180 lbs (81kg) 360 cals x 6 meals = 2200 cals 30g x 6 meals= 180g protein
160 lbs (72kg) 310 cals x 6 meals = 1900 cals 26g x 6 meals= 160g protein
140 lbs (63kg) 265 cals x 6 meals = 1600 cals 23g x 6 meals= 140g protein
To get meals with this much protein and this small number of calories, the meals need to be virtually nonfat. Its virtually impossible to buy anything at a fast food restaurant or in TV dinner form which satisfies these requirements - you need to cook your own meals. Here are some of my favorite quick healthy meals, if those dont appeal to you then consider buying this highly recommended bodybuilding cookbook (read my review).
So remember that to gain muscle requires TWO things:
You have to lift weights consistently, with intensity and focus.
You have to eat 6 small meals each with a good dose of protein.
ENJOY
Answered
300 days ago |
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good afternoon how do I go about getting 6pac abs for the summer I am 6ft1 weighing in at 144pounds
I have tried attending the gym several times but I just can't see anything working and then I'd cancel my membership and wonder what went wrong th...
Asked By:
JohnDeagle
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Diet & Fitness
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302 days ago
BodyBuildingSteve's Answer
mart nutritional choices + exercise = ripped abs
There is no such thing as spot fat removal despite what the late night infomercials try to sell you. You cant 'target' fat removal unless you are using a machete or liposuction. All you can do is lose weight and let the body decide where the fat is coming off. When you have lost enough weight, the belly and love handles will disappear. Lets talk about expectations, you cant get ripped in 10 days or even 30 days. A good weight loss program will let you lose the weight gradually, a pound a week is a good rate - 2 pounds a week max. If you are 50lbs overweight count on 6 months to a year to remove it. Losing fat at this gradual rate means you will never be hungry or feel deprived. Another reason to lose the weight gradually is so that you don't burn off muscle - who wants to lose muscle? Nobody!
By the way, I've tried hard here to give you all the information you need to know in order to lose bodyfat and get 6-pack abs in one single, concise page. If for some reason it doesn't make sense to you, then consider buying the excellent book from Tom Venuto Burn The Fat - Its a well written book which you can read in 6 hours which covers this topic in much more detail than I do here.
Its important to note that there are reasons that some people may not want visible 6-pack abs as their top priority.
Step 1 for fat loss: Exercise More
Lets look at what its going to take to lose that bodyfat and get abs, remember I said "eat less and exercise more", lets start with the 'exercise more' part. You lose fat by burning off more calories than you eat, pretty simple huh?. To burn off the calories you need to do at least 30 min of cardiovascular exercise every day. Why every day? Well for one, the American Heart Association says its what you should do to help avoid heart disease - very boring reason. The real reason you should exercise every day is much more exciting. You obviously burn off lots of calories while you are exercising, what isn't so obvious is that even this small amount of cardio elevates your metabolic rate so that your body burns off more calories the other 23 hours of the day too! What a bargain! Exercise 30 minutes and you get the next 23 hours of fat loss at no additional charge! And don't worry, cardio does not burn muscle, in fact, it can help you gain muscle. What constitutes cardiovascular exercise, good question. Good cardio is anything that elevates your heart rate to 70%-85% of your maximum for at least 20 minutes. What is the best cardio for losing weight? For most people, walking is the best form of cardio! Easy, enjoyable, and low risk of injury. For a young person in good health, jogging or swimming are other great choices for cardiovascular exercise. Cardio doesn't just mean jogging either, there are many types of cardio and it doesn't need to be boring! You can use HIIT, hybrid workouts, or play sports for your cardio workouts too.
Its not just cardiovascular exercise that is important for weight loss, weight lifting is just as important in my opinion in the quest to lose bodyfat. Weight lifting burns off calories too but more importantly it helps increase your muscle mass which increases your basic metabolic rate so you burn off more calories 24hrs a day. Muscle is very "expensive" for the body to maintain and the more muscle you have, the more calories that are burned off every hour maintaining it. The more muscular you become, the easier it is to stay ripped.
Caution: You can always out-eat your exercise!
A word of warning, don't fall into the trap of thinking that because you are exercising so much you can eat what you want - you cant. No matter how much you exercise, you can eat more than you burn off and end up gaining fat rather than losing it unless you accompany your cardio program with good nutrition.
People often ask if they can skip the cardio if they have really, really good nutrition - well yes and no. Yes, you can lose weight without doing any exercise at all but its much more difficult. NO, you shouldnt skip your cardio for two reasons. First, because it iis one of the most important things you can do to keep your body healthy, inside and out according to the well respected American Heart Association. Second because cardio can actually help you gain muscle!
Step 2 for fat loss: Eat Less (Good Nutrition)
The second part of losing fat is eating less, that is, consuming fewer calories. Remember this does not mean hunger and deprivation! Most people fail at to achieve their weight loss goals not because they eat too much but because they don't eat enough! The starve themselves then end up binging after a few weeks! If you are hungry then you are doing something very wrong. Unless you are a competing bodybuilder, eating less does not mean that you have to give up every food you enjoy either! If you have cravings for your favorite food, then you are human - I address how to handle cravings at the end of this section. There are many nutritional methods of weight loss and all of them will work, at least in the short term. Where they differ is in how healthy they are and if the results are long term and lasting or not. Here are some of them with the ones I recommend at the top:
Nutritional Methods for Losing Weight
Smart Substitutions Highly Recommended This technique has the highest rate of success for weight loss! Its the easiest of all and its recommended by the American Heart Association. This method doesn't result in any deprivation feelings or require any study or hard thinking, just simple substitutions. Just make one or two healthy substitutions in a day and in a year it will result in losing tens of pounds of fat! How easy is that? Have mashed potatoes instead of french fries. Have a grilled chicken sandwich instead of a cheeseburger. Drink water instead of coke. None of these sacrifices is too great but yet they have a powerful effect over time. Simple substitutions is fine for weight loss, its not so good when it comes to adding muscle - for that you need more precise control over your nutrition.
Eating Healthy Highly Recommended
Education alone can help you lose weight. Learn what foods are healthy and eat them. This method is a lot of work, not only in study but at the store and in the kitchen. Eating healthy is a lot of work but it is the best method of all. If you can cut out all foods with artificial flavors, sugars, simple carbs, fat, and salt for one month your taste buds will recover so that natural foods like vegetables, legumes, and whole grains are flavorful and tasty again. For this technique to be effective, you need to become a nutritional expert. You need to be able to look at something in the store or on a plate in a restaurant and tell within 10% how many grams fat, how many grams carbohydrate, how many grams protein and how many calories. You have to be an expert at reading nutritional labels. Most people just have no idea where the calories are in their diets. This is a good option for bodybuilders and professional athletes who need to maximize their performance. This technique for weight loss requires a lot of work so its not for everyone.
Calorie Counting
(Portion Control)
Recommended Calorie counting and portion control is a great technique that works for virtually everyone, the general public and bodybuilders alike. Portion control doesn't mean diet and deprivation, it means eating enough so that you are not hungry but not so much that you gain fat. One caveat here, simply calorie counting alone will not work. Although you will lose weight if you eat only Twinkies and stay within your calorie limits, you will lose lots of muscle too - not to mention the serious and potentially life threatening health issues this may cause. With the advent of smart phones and websites like mine, calorie counting has become easier than it used to be. Just go to my calorie calculator, answer 5 questions, and it will plan a perfect and healthy weight loss meal for you! There are great iPhone apps like "Lose It" where you just select the food item and quantity you ate and it tracks the calories.
Carb Cycling Sometimes Recommended The carb cycling nutritional method can be as effective at burning fat off quickly as the low-carb diets with none of the harmful effects but its not for everyone. When done properly, this nutritional method has plenty of vegetables and fiber and is very healthy. It does contain more protein that I personally think is healthy for long term use though but its fine for short term weight loss. In my opinion, this technique is not appropriate for teens and people who are over 10% bodyfat - I would instead recommend the previous technique, calorie counting. I just did a book review of "Burn the Fat" by Tom Venuto and was kind of embarrassed. Although I present most of the same concepts here on my website, his book does a much, much better job. If you don't feel like the information I present here on losing fat makes sense to you, I highly recommend his book Burn the Fat.
Low Carb Not recommended Low carb diets are very effective in losing fat fast which is why they have been so popular in the past - people use these all the time to get ready for high school reunions and weddings. So why don't I recommend them? First, the poor long term results speak for themselves. 89% of people who lost weight with low carb diets have gained it back within 18 months. Second low carb diets are very unhealthy, the human body is not build for low carb nutrition and it causes an array of nasty health issues. Its about as healthy as feeding a cow hamburgers :)
Fasting Not recommended Yes, fasting results in very rapid weight loss but it is dangerous and can result in death. More important than death (at least to a bodybuilder) is that fasting results in muscle loss as much as fat loss - nobody wants to lose muscle, fat is what people want to remove. I am not referring to religious fasts here like Ramadan that are fasts from sunrise to sunset. What I am referring to here is total nutritional fasts where the person consumes no calories (or minimal calories) for days or weeks on end. I would define any diet where you consume less than your BMR (Basic Metabolic Rate) as a fast. To find out what your BMR is, use my calorie calculator. Most fad diets (like the grapefruit diet below) fall into this category.
Grapefruit Diet Not recommended
A dangerous fad diet utilizing the "magical and mysterious" ingredients in grapefruit. The only magic here is figuring out how so many people were duped into this dangerous diet. Its a very low calorie diet (800-1000) which qualifies it as fasting in my book. The grapefruit has nothing to do with the weight loss, if you eat 800-1000 calories in Twinkies you will have the same results. Fasting is very dangerous and should only be done under a direct doctors supervision. Again, for those of you who care - fasting burns off as much muscle as fat.
Good Nutrition Basics
Lets start with something basic that applies to all the above nutritional methods of fat loss - eat many small meals rather than a few large ones. You cant lose weight eating one or two meals a day, it puts your body in starvation mode and lowers your metabolism. You need 3-6 meals a day. I know your are thinking already, "I CANT eat 6 time a day, I don't have time!" Well, I cant cook and even I can eat 6 healthy meals a day. Check out my quick healthy meals section for help with quick recipes or no cook recipes. If those don't appeal to you then consider buying this bodybuilding cookbook (read my review).
The 3-6 small meals a day you are eating need to be well balanced - what does that mean? It depends a bit on which nutritional plan above you are following but the bulk of every meal will be probably veggies and whole grains, some form of lean protein (beans, dairy, meat), and a small amount of fruit. Your body doesn't store protein, you cant just have a big steak at dinner and call that your daily protein. This is especially important if you are doing a weightlifting program in conjunction with your weight loss program. Every one of you meals should have about 1/6 of your daily protein.
If you want to calculate your nutritional needs and project your weight loss, use my calorie calculator. From my calculator, you know how much protein and how many calories each of your 6 meals can have. Now, what to eat? Each meal should:
should contain 1/6 of your daily protein requirement (calculated in the above paragraph)
should contain lots of veggies without sauces (fresh or steamed), the more the better. Vegetables fill you up with just a few calories, this is the key to avoiding hunger!
should have no more than 25% of the calories from fat (only good fats like flax, avocados, olives, nuts)
should have whole grain carbs for energy like oats, brown rice, or quinoa. Avoid simple carbs allowed like sugar or white flour products as much as you can
should have a small serving of fruit
Its very important that you recalculate your caloric needs every few weeks using my calorie calculator to avoid weight loss plateaus because as you lose weight, you have to reduce your caloric intake further if you want to continue losing weight.
People ask all the time what some healthy snacks are. Well, a healthy snack is anything that fits into your nutritional plan for the day without making you exceed your calorie allotment or the number of grams fat, protein and carbs that you have decided is appropriate. Only you can determine what is a good snack. There are very few things that are good snacks for every person on the planet but these would probably include: carrots, celery, and air-popped popcorn without butter or salt.
Lets talk about supplements and protein powders and their use in weight loss. If you follow the nutritional suggestions on this page, you don't need any supplements or protein powders - you will get plenty of protein and vitamins in the meals suggested here. Remember that if you could lose weight just by taking a pill, everyone would be lean. Pills do not help! If you have trouble eating 3-6 real meals a day then protein powder can be a valuable dietary aid because it lets you get the protein you need without any calories from fat or carbs. In a pinch, mix the protein powder (or organic protein powder) with nonfat milk, soy milk, rice milk or orange juice for an inexpensive meal replacement. Remember though, real food with all its fiber, vitamins, and minerals is always best! I am a pseudo-vegetarian - I only eat meat/fish/chicken about once a week. Because of my low meat consumption, protein powder in the form of dairy whey is my most important source of protein. I like dairy whey without any artificial stuff in it, the product from optimum nutrition is the one I have been using for seven years.
Here are some easy nutritional meals, all these are really quick and have only two or three ingredients. If I can make these meals then you can too.
Step 3: Drink Lots of Water
Drinking lots of water can help you lose weight! There are several ways this works, the main way is that the two glasses of water you drink before your meal makes your stomach feel full so you eat less. In rough numbers, it looks like drinking those two 8oz glasses of water before every meal can help you lose an additional 20lbs a year. That's a very easy way to lost weight! The other way that drinking lots of water helps you lose weight is that it appears to reduce the energy intake (EI), that is, it reduces the number of calories energy you body extracts from the food you eat. It appears that those two 8oz glasses of water before each meal make you lose fat 44% faster! Pretty incredible! Bear in mind the 44% number in this research was obtained with older folks, it may or may not be the same for younger people. Want another reason to drink lots of water and stay well hydrated? Being dehydrated by just 3% can decease your strength by 19%! You wont be able to do your cardio or make any progress lifting weights if you are dehydrated!!!
Another very important point about drinking. Don't drink your calories! Eat them! This simple tip can make a huge difference in your weight loss! It takes longer to eat calories than drink them. The reason this is important is that your body has a feedback mechanism that is used to tell you when you have eaten enough food but it can take 10 minutes for your stomach to tell your brain to turn off that conveyer belt to your mouth. Now I can polish off those two huge glasses of OJ in about 2 minutes when I'm thirsty and the brain cant react fast enough to shut down the drinking at the proper time. Our bodies were not designed for high calorie beverages, cavemen didn't have OJ and coke, they had to work hard to gather their meager calories.
The second reason that eating your calories is better than drinking them is fiber. Fiber is good because it physically jams up your stomach and makes you feel full without adding any calories. Most juices have no fiber at all. Even if you get the OJ with "lots of pulp" it has only a small fraction of what you would get by eating a fresh orange. Part of what tells your brain that you have had enough to eat is the amount of bulk in your stomach, juice has no bulk so it takes a lot more.
The worst part about drinking your calories is that most people don't think about them or think they are important - they are hidden calories. Those two spoons of sugar and those two tablespoon of half and half in your coffee just cost your 70 calories. 70 calories doesn't sound like much but if you eliminated the sugar and cream in those two cups of coffee, you could lose 15 pounds of fat in a year!
How To Deal With Cravings
Cravings are a very common problem when people try to lose bodyfat, almost everyone has them regardless of what nutritional plan they are using. Everyone has their own particular vice, mine is sugar. Lets talk about some methods you can use to effectively deal with cravings.
Iron-will method. If you have the iron-will and devotion of a Monk, you can just repress your cravings. For the other 99.999% of this, this method will result in binging. We will be able to refrain from eating our favorite food a week or two then in one eating-orgy we will chow down so many calories that we will undo all of our progress to date. Not a recommended method.
Temptation avoidance method. Do not allow any unhealthy food in your house or office. Swap chores with your spouse so that they do the shopping, don't allow yourself into any store or restaurant where there might be a temptation. This technique only works slightly better than the above "Monk" technique. The problem is that eventually you will be faced with a situation where your favorite bad-food is available to you. A work party, a restaurant meal with out of town relatives, etc. At least with this method, you only need to exercise your iron-will for very short periods and not 24hrs a day. This method will probably fail for 90% of the population, again not the best technique
Cheat meal method. This is the best option and can work for almost everyone. You have your good nutrition and stick to your plan most of the week but have regularly scheduled cheat meals - maybe one or two a week. Several important points here. First they are regularly scheduled, you cant have one whenever you want. Pre-decide which meals on which days are cheat meals so you can look forward to them. Its easier to hold binging off when you know that in 36 hours you have your cheat meal coming. These are not cheat days, they are cheat meals. They are not license to pig out, they are a chance to have the foods you crave. Have a double cheeseburger a shake and fries but don't supersize it! The other key is to take your cheat meal even if you don't feel you need it. If you skip it then a few hours later you might get those cravings and then everything goes to pot. Last point, its best if the cheat meal is not dinner. Make it earlier in the day if you can so that you have a chance to burn those calories off before you go to bed.
taken from scoobysworkshop.com - go visit his blog and you'll see somemore interesting stuff there
hope this helps
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