getting under 10% bodyfat?

cartman444

Hey I'm looking to get under 10% body fat so I can get six pack abs.
Im 5ft 6 and I weight around 140pounds.
My workout starting out now is;

1st day: 6mins Abs couch workout(youtube) and 20 mins on gym bike.
(http://www.youtube.com/watch?v=3fU_8kJeXeE)
2nd day: Weights rountine using 10kg dumbbells *3 and 20mins on bike.
3rd: Chest workout, press-ups until failure *3,dumbbell chest exercises, 20 mins on bike.
Repeat! back to day 1....

My diet is as follows:

Breakfast: 2 weetabix, small bit of sugar
Lunch: Tin of Salmon,4 slices of bread and a pint of milk
Dinner: Whatever my mam cooks! homemade dinner(usually) meat,potato,veg.
Snack: Cup of tea/coffee, bowl of cereal/bag of popcorn.
Oh and plenty of water throughout the day.
And chicken wings and half portion of chips from pizzahut once or twice a week.

My diet is pretty routine to start with, I just want to know if I can achieve my goal eating these foods and doing the work out as above and approx how long would it take to get a six pack?

Cheers!

Dovers

cartman444 wrote: »

Hey I'm looking to get under 10% body fat so I can get six pack abs.
Im 5ft 6 and I weight around 140pounds.
My workout starting out now is;

1st day: 6mins Abs couch workout(youtube) and 20 mins on gym bike.
(http://www.youtube.com/watch?v=3fU_8kJeXeE)
2nd day: Weights rountine using 10kg dumbbells *3 and 20mins on bike.
3rd: Chest workout, press-ups until failure *3,dumbbell chest exercises, 20 mins on bike.
Repeat! back to day 1....

My diet is as follows:

Breakfast: 2 weetabix, small bit of sugar
Lunch: Tin of Salmon,4 slices of bread and a pint of milk
Dinner: Whatever my mam cooks! homemade dinner(usually) meat,potato,veg.
Snack: Cup of tea/coffee, bowl of cereal/bag of popcorn.
Oh and plenty of water throughout the day.
And chicken wings and half portion of chips from pizzahut once or twice a week.

My diet is pretty routine to start with, I just want to know if I can achieve my goal eating these foods and doing the work out as above and approx how long would it take to get a six pack?

Cheers!

No, you will never get below 10% body fat on that diet it is simply too sugar and carb heavy.

And come on do you really need to ask if eating chicken wings and chips twice a week is going to get you to a six pack?!

Lower carb/no sugar/ high protein/good fats/lots of green veg/intense cardio excercise/resistance training/discipline/patience/ vast amounts of water....

Roper

You're 140lbs, which I'd sort out and make more like 155 before starting to look for any muscles under my epidermus.

itsallaboutheL

Roper wrote: »

You're 140lbs, which I'd sort out and make more like 155 before starting to look for any muscles under my epidermus.

You're on fire today.:D:D

It's um.. epidermis

Regardless of whether you can "get away" with eating that sort of crap or not, if you care about your heart and internal organs, you'd ditch that junk and get a proper workout and good food.

Do you smoke?

corkcomp

Deleted User wrote: »

Regardless of whether you can "get away" with eating that sort of crap or not, if you care about your heart and internal organs, you'd ditch that junk and get a proper workout and good food.

Do you smoke?

ahh come on, thats a bit extreme? granted, the guys diet isnt optimal but pizza hut once a week isnt going to kill anyone, esp if working hard the rest of the time .. the rest of the diet might not be brilliant but nothing in there that is likely to cause a coronary!

Possibly but he's quite small in stature and doesn't weight an awful lot. The naturally skinny ones are the ones who have to be extra careful because it doesn't show when they are eating junk and twice a week is still going to cause you trouble as you get older.

That's why I was asking if he smoked, because that just obviously makes it all worse.

corkcomp

Deleted User wrote: »

Possibly but he's quite small in stature and doesn't weight an awful lot. The naturally skinny ones are the ones who have to be extra careful because it doesn't show when they are eating junk and twice a week is still going to cause you trouble as you get older.

That's why I was asking if he smoked, because that just obviously makes it all worse.

fair play if you are speaking out of concern for the guys health because TBH it came across more like you were p'd off that h:rolleyes:e could eat crap and not get fat!

Concerned is a bit much - just passing comment. I'm not that concerned.

metamorphosis

Like i said in the diet forum: more protein, more good fats and less refined carbs.

More lean meat
more fruit and veg
cottage cheese
nuts and legumes
wholegrains
fish
eggs
dairy

less bread, take out, suger

Starting strength is something you might want to check out. Google it.

neilmct.com

A workout needs structural balance otherwise you run the risk of dysfunction, shoulder problems, posture problems etc

too much chest for example can make your chest actually look smaller as the pecs tighten and pull shoulders forward when really you want to be working the back / legs / ext rotation etc

ANTIFA!

You need to do Cardio every day for between 30 and 60 minutes and also a good diet. Its not hard just takes dedication.

You should do abs 3 times a week.

neilmct.com

ANTIFA! wrote: »

You need to do Cardio every day for between 30 and 60 minutes and also a good diet. Its not hard just takes dedication.

You should do abs 3 times a week.

Thats a myth to be fair - strength training + diet = leaner body. . . granted some intervals will speed things up but there is no need to do that much cardio

i personally dont do abs - flexion in the sagital plane can promote bad posture and lead to disc herniation

best sticking with proper core moves like the anti rotation stuff (pallof press etc) and turkish get ups or full body moves

ANTIFA!

It doesn't have to be a full flat out run, I don't like running outside so I run like 3 times on threadmill after weights for 40 minutes at a high enough pace, I don't like HIIT really.

Then I get cardio on other days by cycling to school, playing tennis, playing football and basketball.

Abs for me is just leg raises, plank, side plank.

cartman444

hey just to clarify, I don't smoke and I put that takeaway food just tbh but I knew I'd probs have to give it up. I didnt think bread was that bad, Its that nutty doorstep bread( brown bread slice pan ) lol. And the only reason I was eating so much of it is because it has 6 grams of protein per slice!

metamorphosis

cartman444 wrote: »

hey just to clarify, I don't smoke and I put that takeaway food just tbh but I knew I'd probs have to give it up. I didnt think bread was that bad, Its that nutty doorstep bread( brown bread slice pan ) lol. And the only reason I was eating so much of it is because it has 6 grams of protein per slice!

Fair enough but if you look at the ingredients and wheat flour is listed then it is not a whole lot different from white bread.

a yogurt sized tub of cottage cheese will be half the calories as 4 slices of bread and will give you circa 25gms protein!

kjl

Im having a simular problem losing the last few %. Ill tell you my diet

Bran Flakes
+Whay Shake

Whole Grain Toast + Soft Boiled egg
+Whay Shake

Cottage Cheese+Fruit

Protein Bar

Half sandwich
+Whay Shake

Half sandwich
+Whay Shake

Plenty of water

I work out full body and cardio every 2 days,
should I just stick with it and hope for the best

kjl

how about sugar free cordials, are they ok on the diet?

Dovers

kjl wrote: »

Im having a simular problem losing the last few %. Ill tell you my diet

Bran Flakes
+Whay Shake

Whole Grain Toast + Soft Boiled egg
+Whay Shake

Cottage Cheese+Fruit

Protein Bar

Half sandwich
+Whay Shake

Half sandwich
+Whay Shake

Plenty of water

I work out full body and cardio every 2 days,
should I just stick with it and hope for the best

Swap porridge for the bran flakes, ditch all the whey protein shakes, up your lean protein intake from good dietary sources (chicken, turkey etc) and eat a proper evening meal with lots of fresh green veg instead of half a sandwich (?!!) Oh and look at getting some good fats in also- almonds/ brazil nuts etc. You've got to consume some good fat to metabolise fat

corkcomp

kjl wrote: »

Im having a simular problem losing the last few %. Ill tell you my diet

Bran Flakes
+Whay Shake

Whole Grain Toast + Soft Boiled egg
+Whay Shake

Cottage Cheese+Fruit

Protein Bar

Half sandwich
+Whay Shake
+Whay Shake
Half sandwich


Plenty of water

I work out full body and cardio every 2 days,
should I just stick with it and hope for the best

you wont lose much fat on that diet man, stick to whole unprocessed carbs so porridge instead of bran flakes .. is the bread wholegrain? also way too many shakes, you didnt mention your stats but im sure you could meet your protein requirements from whole food sources, and cutting back the liquid cals will prob help you lose weight!

justsomebloke

kjl wrote: »

Im having a simular problem losing the last few %. Ill tell you my diet

Bran Flakes
+Whay Shake

Whole Grain Toast + Soft Boiled egg
+Whay Shake

Cottage Cheese+Fruit

Protein Bar

Half sandwich
+Whay Shake

Half sandwich
+Whay Shake

Plenty of water

I work out full body and cardio every 2 days,
should I just stick with it and hope for the best

drop the carbs and add in good fats, actually just add in the good fats anyway as you seem to have feck all in your diet anyway, and as stated proper protein sources should be the staple of your diet and not shakes

rubadub

ULstudent wrote: »

Fair enough but if you look at the ingredients and wheat flour is listed then it is not a whole lot different from white bread.

Yeah, I think it is mainly white flour. Brennans "wholegrain" is also white flour, their site had it wrong before, I was linking to show somebody it is not "real brown bread", I emailed them and said they would change it, and now I see they have (yes, too much time on my hands!).
http://www.brennansbread.ie/product_range/brown/#a1

Brennans Wholegrain
Brennans Wholegrain is baked using flour with a small amount of whole grains, giving it more fibre than white bread.


Brennans 100% Wholemeal
Brennans Wholemeal, made from flour using the entire grain, is a rich source of fibre, vitamins and iron. The healthy option and delicious too!

kjl wrote: »

Bran Flakes

People are recommending against them since they are fairly processed and 22% sugar- no matter what the ads try to infer them as being.

neilmct.com

ANTIFA! wrote: »

It doesn't have to be a full flat out run, I don't like running outside so I run like 3 times on threadmill after weights for 40 minutes at a high enough pace, I don't like HIIT really.

Then I get cardio on other days by cycling to school, playing tennis, playing football and basketball.

Abs for me is just leg raises, plank, side plank.

How long do you spend doing weights?

Running on the treadmill is not really running as you are floating on a belt - not pushing off the ground

u dont need to bother with that if u play footie, cycle etc

one of my clients tonight has had to perform lots of corrective exercise to fix the problems caused by treadmill running over the years- i think you would be much better off without it - just my 2 cents

kjl

Joe the Santa wrote: »

drop the carbs and add in good fats, actually just add in the good fats anyway as you seem to have feck all in your diet anyway, and as stated proper protein sources should be the staple of your diet and not shakes

the carbs are whole grain, I use the hovie whole grain, The shakes are only 25g of instant whey

I do get some olive oil and nuts and try to eat 4-5 fruit/veg everyday

Is bran flakes really that bad for you? The high protein diet has effects on my movements, which is why I want the fiber.

The other thing is I dont have huge amount of time to make porrage, is the likes of whole grain shredded wheat ok?

Can someone in the know maybe post a 6 meal plan for some of us to follow