6 pack-nearly der?

mcwilliams

Ok so basically I'm wondering am I earlier and if not what I should do.

I've little fat on my body... So little that you can now see where ur stomach cuts in at the side of ur tummy (hope that's not too vague :S)

I also have pecks which are muscle so this shows the low levels of fat on my upper body.

Basically I was wondering am I nearly der? When I tense or after a workout u can see the 'six packs' if you like. Basically I'm wondering should I do more cardio or concentrate on work g the abs?

And if so what's the best ab workouts?

Thanks guys

Turbo_diesel

And if so what's the best ab workouts?

Thanks guys[/QUOTE]

A good diet is, abs are made in the kitchen!

SIX PACK

It aint easy avoiding those Carbohydrates . . Fair play doh

marathonic

Out of interest, what height, weight, build are you?

I'm hoping to have a six-pack for the first time in my life by Christmas or early next year. Like the posts above, I'm concentrating on diet with a little ab work.

I'm joining a 1500 minutes of cardio in 7-weeks plan (the gym are offering a free 20 pound sterling voucher towards gear if you complete it) next Monday. That's 3.5 hours of cardio per week. This together with a good diet should get me near there.

I'm currently 83kg and 5 foot 10 with broadish shoulders.

g'em

SIX PACK wrote: »

Fair play doh

Ah, fond memories...

OP it would help if you gave a typical days' eating and what kind of training you do

Transform

I sense a reference back to the 6pack thread

the drifter

Transform wrote: »

I sense a reference back to the 6pack thread

thats them ninja sense's of yours!

mcwilliams

Ok guys I'm around 6'2 and 13stone...with fairly broad shoulders (not lanky like)

With regards diet,i really don't eat alot. My typical diet consists of...

2 weetabix
Cheese sandwich
Bowl of pasta
More cheese
About 2 liters of milk.....

That's generally it.....

Mellor

marathonic wrote: »

I'm joining a 1500 minutes of cardio in 7-weeks plan (the gym are offering a free 20 pound sterling voucher towards gear if you complete it) next Monday. That's 3.5 hours of cardio per week. This together with a good diet should get me near there.

Out of curiosity, is this gym time or machine time. ie time in the cardio area inc rests, or time running etc

If its actual machine time, then its rules out sprints and intervals, so its 3.5 hours steady state a week.
They can keep their 20 quid, i'll keep my sanity

mcwilliams wrote: »

2 weetabix
Cheese sandwich
Bowl of pasta
More cheese
About 2 liters of milk.....

That's generally it.....

There is no way thats all you eat and drink in a day. include everything, portions too.

and tbh, thats a terrible diet. All carbs, little fat, almost no protein. Are you vegetarian?

mcwilliams

Mellor wrote: »

Out of curiosity, is this gym time or machine time. ie time in the cardio area inc rests, or time running etc

If its actual machine time, then its rules out sprints and intervals, so its 3.5 hours steady state a week.
They can keep their 20 quid, i'll keep my sanity


There is no way thats all you eat and drink in a day. include everything, portions too.

and tbh, thats a terrible diet. All carbs, little fat, almost no protein. Are you vegetarian?

Yes I am a vegetarian....that's why I've resorted to protein post workout and tbh I think it's alot more effective with a vegetarian as I've alot less fat in my diet in my diet and don't eat an awful lot....

Barry.Oglesby

ur
der
u
doh

The written English in this topic makes me not want to post anything positive.

Wonkagirl

mcwilliams wrote: »

Ok guys I'm around 6'2 and 13stone...with fairly broad shoulders (not lanky like)

With regards diet,i really don't eat alot. My typical diet consists of...

2 weetabix
Cheese sandwich
Bowl of pasta
More cheese
About 2 liters of milk.....

That's generally it.....

You'll never get a 6 pack eating that cr%p!

Cut the carbs, up the protein.

Good sources of protein for vegetarians are tofu, beans, lentils, eggs, chickpeas...

you have NO veg or fruit in your diet- it's about as bad as it gets really to be honest- without wanting to sound alarmist. I mean, you dont appear to be eating junk, but for someone wanting to get a 6pack, you're eating a lot of bad carbs

SpookyBastard

Barry.Oglesby wrote: »

ur
der
u
doh

The written English in this topic makes me not want to post anything positive.

Indeed. Although, the 'doh' was a rather clever reference to a favourite childhood toy so we should let that one pass

OP, first step would be upping your protein mate. They say abs (and a more healthy, fitter body) are built in the kitchen and your diet just wont get you there I'm afraid.
So, start by making small changes. More Protein, Some Fruit and Veg (consider the mighty multi vit fruit juices too), Fish oils. Also, train harder. You'll find that even with the small diet improvements your performance in the gym will improve. See how you get on with those changes and then you can improve your diet more.

Transform

totally agree and you are living on another planet if you think a low fat diet (especially low in good fats) is something that is healthy.

I am 6ft 2inches and if i was 13stone again i would feel a little on the light side (i have a few before and after pics to demo this if the mods agree).

Train harder, eat wayyy better and to be honest you are focusing on looks rather than focusing on better gym or home workout performance which is not a good thing. I couldnt give a fig about abs, pecs etc as that will only pull you away from what you need to focus on which is getting stronger and eating better.

Bottle_of_Smoke

mcwilliams wrote: »

Ok guys I'm around 6'2 and 13stone...with fairly broad shoulders (not lanky like)

With regards diet,i really don't eat alot. My typical diet consists of...

2 weetabix
Cheese sandwich
Bowl of pasta
More cheese
About 2 liters of milk.....

That's generally it.....

Change to

breakfast: 2eggs, scrambled with a bit of butter and milk. Small slice of wholemeal bread.

Snack: Protein shake with milk.

Lunch: Cottage cheese salad

Snack ideas: Nuts, small protein shake, boiled egg,

Dinner: Quorn/Lentil curry with small portion of brown rice. Eat some nuts with it too

Some reading here:

http://www.bodybuilding.com/fun/bbinfo.php?page=vegetarians

Wonkagirl

SpookyBastard wrote: »

(consider the mighty multi vit fruit juices too),

Hi Spooky.. more on this please?

Is it the kelkin one? or do you mean doing your own juicing?

if so, how often do you have juice? i have carrot, apple, ginger and beetroot juice about twice a week, on the morning's that i train normally.. i'm trying to limit fruit a small bit tho- as in, one piece a day, no more...

OT again, sorry OP!

Magic Eight Ball

Bottle_of_Smoke wrote: »

Change to

breakfast: 2eggs, scrambled with a bit of butter and milk. Small slice of wholemeal bread.

Snack: Protein shake with milk.

Lunch: Cottage cheese salad

Snack ideas: Nuts, small protein shake, boiled egg,

Dinner: Quorn/Lentil curry with small portion of brown rice. Eat some nuts with it too

Some reading here:

http://www.bodybuilding.com/fun/bbinfo.php?page=vegetarians

No vegetables? Personally I'd have porridge over bread and green veg over brown rice.

SpookyBastard

There are a bunch of good mixed fruit (and veg) drinks. You, and the OP (so on topic after all) might want to check out Lidl and Aldi actually. Fruit juices is one area in which I find them to be very good. The vitafit mutli-vit juice for example is a nice tastey way to get a couple of your five a day (150ml is 1 portion of fruit). I tend to have a mixed fruit juice in the morn with breakfast (about 300ml) then I'll probably have another type of juice (cranberry and blueberry probably) over the course of the day caus I like my juice. When you have a couple of juices and the veg from your dinner/lunch you should have your 5 a day or better (just watch out for acid erosion... go enamel protecting toothpaste )

Not to stray too far off topic but why one piece a day no more?

Wonkagirl

SpookyBastard wrote: »

There are a bunch of good mixed fruit (and veg) drinks. You, and the OP (so on topic after all) might want to check out Lidl and Aldi actually. Fruit juices is one area in which I find them to be very good. The vitafit mutli-vit juice for example is a nice tastey way to get a couple of your five a day (150ml is 1 portion of fruit). I tend to have a mixed fruit juice in the morn with breakfast (about 300ml) then I'll probably have another type of juice (cranberry and blueberry probably) over the course of the day caus I like my juice. When you have a couple of juices and the veg from your dinner/lunch you should have your 5 a day or better (just watch out for acid erosion... go enamel protecting toothpaste )

Not to stray too far off topic but why one piece a day no more?

cool, tks for that. have seen that vitafit on the shelves of aldi alright.

why one piece of fruit? hmm.. dunno, just trying to limit my sugar intake.. they are natural sugars i know, but still sugars.. i have a piece of fruit in the morning, then i tend to not have any more.. am a big believer than only 1 of your 5 a day should be fruit, and 4 or more should be salad/veg... I do have about 3 bananas a week too though, one before each heavy evening workout.. how much would you eat a day?

christ, it's all so technical isnt it.. i'm still a bit agog at the OPs diet though:eek:

mcwilliams

Thanks guys.

I know my diet is a mess...however from what you guys have said,drinking more fruit juices and fruit aswell as getting in more protein would all help.

You see where I'm looming from,I'm getting there...so why fix what isn't broken?

Wonkagirl

mcwilliams wrote: »

Thanks guys.

I know my diet is a mess...however from what you guys have said,drinking more fruit juices and fruit aswell as getting in more protein would all help.

You see where I'm looming from,I'm getting there...so why fix what isn't broken?

You need to cut out the bad carbs as well as upping the protein.. your diet is very unbalanced. i'd nearly recommend a session with a nutritionist, unless you have the time to do a lot of research yourself.. bottle'of'smokes suggested diet would be a good place to start too.

the thing is, the protein bit is easy for veggies.. the likes of tofu, chickpeas etc are all super sources of non animal proteins..

mcwilliams

Ok I'm sort of a noob to all this...what are the bad carbs. Would simply cutting white bread be sufficient!

Cork24

Only Eat Fibre once a Day this Incs. Bread, Pasta, Weet.

So if you have Weetabix in the morning you cant have Bread or pasta for the rest of the day, that said my diet is

Fruit Smoothy
Sp.K
Soup (Veg)
Tuna with Home Made Brown bread
Chicken & Veg
Protein mix with Milk.

To get a Six back, lets all wake up and face the music if you look at front of Mens Fitness and Cr&p you always see a guy with a Six pack how is this done? FAT BURNERS, I know alot of guys in the body Building side of things and one of their products they cant live without are FAT Burners.
have i tried them no, i didnt but thing about trying them to get down to about 65kgs.

flashforward

Transform wrote: »

I am 6ft 2inches and if i was 13stone again i would feel a little on the light side (i have a few before and after pics to demo this if the mods agree).

What are you now transform - about 15stone?

It would be nice to see 13-14-15 stone progress pictures to see how much a stone of lean mass changes the appearance of someone who is tallish.

SpookyBastard

Cork24 wrote: »

Only Eat Fibre once a Day this Incs. Bread, Pasta, Weet.

Wha? Firstly, there's fibre in fruit and veg and a nice amount of fibre is a good thing. It's often recommended that you get about 30 grams of fibre a day.

Secondly, Weetabix is made from whole grain wheat, with 3.8g of fibre in a 37.5g serving (2 biscuits). That means if you had your 2 biscuits in the morning and no other fibre you'd have a tenth of what you should be getting.

Transform

flashforward wrote: »

What are you now transform - about 15stone?

It would be nice to see 13-14-15 stone progress pictures to see how much a stone of lean mass changes the appearance of someone who is tallish.

today about 14st 4lbs

pics are here and hope mods do not mind the link. Its part of a 3 part article i did but the overall message it one thats being hammered here all the time

More recent pic-
http://thetransformationcatalyst.files.wordpress.com/2010/10/sept-me-030-small.jpg

Remmy

Transform wrote: »

today about 14st 4lbs

pics are here and hope mods do not mind the link. Its part of a 3 part article i did but the overall message it one thats being hammered here all the time

More recent pic-
http://thetransformationcatalyst.files.wordpress.com/2010/10/sept-me-030-small.jpg

I wouldn't mind seeing those pics transform if your able to post them.Im 6:2 at 194 pounds with a four pack but I have seen 205 pounds before the summer.I want to go to 230ish by this time next year for strength purposes 6 pack be damned.

Transform

Remmy wrote: »

I wouldn't mind seeing those pics transform if your able to post them.Im 6:2 at 194 pounds with a four pack but I have seen 205 pounds before the summer.I want to go to 230ish by this time next year for strength purposes 6 pack be damned.

emmm they are in the post above!

a lean 230lbs is just eye popping flipping amazing. 230lbs fat and strong - not so impressive IMO.

For me I have zero interest in getting any bigger yet it would not be a massive ask if i had to go to 210-214lbs or over 15stone as its not going to help me with getting through metcons and crossfit workouts.

6ft 2in at 14stone and lean is fairly impressive and attainable for most but I guranntee 99% of the people who read this will never get there as -

A) they focus on muscles NOT increased performance

They are not willing to work their ass off on getting stronger and improve their conditioning (most people IMO are pound for pound weak and do not put themselves in the suck zone enough, especially in crossfit/metcon workouts)

C) their diet lacks the detail and consistency to aid and improve the above especially when it comes to eating plenty of clean foods all day every day. Stop the moaning about not being able to put on weight and dont take my advice, just talk to any overweight woman who wants to drop weight and she can show you how its done. She will laugh at your inability to sit at a table and put away food like a real man.

D) you are just asking, you really do not want to know what it takes

Austin Malleolo is one crossfit athlete i admire, pound for pound strong as an ox, eats bucket loads of clean food but eat the weights also. He is 5ft 5 and 168lbs.

Get stronger and stop making excuses on your diet

One final point and sorry to be rude - didn't you get the memo, no one cares if you have pecs and abs. Want to really impress me, a girl, yourself?

Build up to doing chin ups with an added 20kg attached, a double body weight deadlift, a sub 60secs 400m run, muscle ups, weighted ring dips, a sub 7.30mins 2000m row, being able to just get through 50-100burpees, being able to do double unders, swing a 16-24kg kettlebell well, overhead squats, olympic lift well, do a box hop/jump onto a 35inch+ height etc....

Remember perfomance first = looks you want


Austin in action/improving his performance

https://www.youtube.com/watch?v=aEZO7uZ7LGs

Remmy

Transform wrote: »

emmm they are in the post above!

a lean 230lbs is just eye popping flipping amazing. 230lbs fat and strong - not so impressive IMO.

For me I have zero interest in getting any bigger yet it would not be a massive ask if i had to go to 210-214lbs or over 15stone as its not going to help me with getting through metcons and crossfit workouts.

6ft 2in at 14stone and lean is fairly impressive and attainable for most but I guranntee 99% of the people who read this will never get there as -

A) they focus on muscles NOT increased performance

They are not willing to work their ass off on getting stronger and improve their conditioning (most people IMO are pound for pound weak and do not put themselves in the suck zone enough, especially in crossfit/metcon workouts)

C) their diet lacks the detail and consistency to aid and improve the above especially when it comes to eating plenty of clean foods all day every day. Stop the moaning about not being able to put on weight and dont take my advice, just talk to any overweight woman who wants to drop weight and she can show you how its done. She will laugh at your inability to sit at a table and put away food like a real man.

Austin Malleolo is a crossfit athlete i admire, pound for pound strong as an ox, eats bucket loads of clean food but eat the weights also. He is 5ft 5 and 168lbs.


Get stronger and stop making excuses on your diet

Sorry I didnt see them there.You're in great shape man fairplay!Your quads really shot up in the second photo.Did the ammount your squatting change much in the two pics?Yeah ditto on 230 lean being really impressive.Tbh I'd settle for 230ish smooth enough just to get my pressing numbers up.They suck big time compared to some of the beasts on here.It wouldn't help my friend is 6:5 and I have the same wing span as him:rolleyes:excuses eh..

Transform

Remmy wrote: »

Sorry I didnt see them there.You're in great shape man fairplay!Your quads really shot up in the second photo.Did the ammount your squatting change much in the two pics?Yeah ditto on 230 lean being really impressive.Tbh I'd settle for 230ish smooth enough just to get my pressing numbers up.They suck big time compared to some of the beasts on here.It wouldn't help my friend is 6:5 and I have the same wing span as him:rolleyes:excuses eh..

No just did more crossfit, olympic lifts and ate wayy more

Magic Eight Ball

Cork24 wrote: »

Only Eat Fibre once a Day this Incs. Bread, Pasta, Weet.

So if you have Weetabix in the morning you cant have Bread or pasta for the rest of the day, that said my diet is

Fruit Smoothy
Sp.K
Soup (Veg)
Tuna with Home Made Brown bread
Chicken & Veg
Protein mix with Milk.

To get a Six back, lets all wake up and face the music if you look at front of Mens Fitness and Cr&p you always see a guy with a Six pack how is this done? FAT BURNERS, I know alot of guys in the body Building side of things and one of their products they cant live without are FAT Burners.
have i tried them no, i didnt but thing about trying them to get down to about 65kgs.

This post has failed on so many levels I really don't know where to begin!

Transform

Magic Eight Ball wrote: »

This post has failed on so many levels I really don't know where to begin!

oh mother of jesus i didnt even read that till now.

Yes i use jakkkked and meggga rush 2000 fat burners all the time. buy them here -

www.suckerforfatloss.com

TommyKnocker

Transform wrote: »

oh mother of jesus i didnt even read that till now.

Yes i use jakkkked and meggga rush 2000 fat burners all the time. buy them here -

www.suckerforfatloss.com

I really think that not taking these sups is what's holding me back from getting ripped & shredded and this site seems to be down at the moment. Is there anywhere else I can get them :D:D

the drifter

i dont know what the big deal is.....im ripped to ****....i just keep it covered in fat for protection....

Bottle_of_Smoke

Magic Eight Ball wrote: »

No vegetables? Personally I'd have porridge over bread and green veg over brown rice.

Sorry I should have said the salad and curry would include vegtables. And yes good suggestion of veg instead of rice. Couldn't do it myself long term but maybe the OP would.

I never suggest porridge because personally I find it disgusting... but sure it is a good option if you don't mind that!

smoggy11

OP, you have put up 3 threads all based around a similar theme.

You've had great advice from lots of people and yet you are clearly still looking for the quick fix. I would recommend you get onto transforms blog sharpish. It's the best advice and it's all in one handy website!

At the end of the day, you need to sort your diet out and start working hard in the gym. that is the only thing that will get you results and no amount of questions on here are going to get the work done for you.

Inspector Coptoor

Transform wrote: »

Build up to doing chin ups with an added 20kg attached, a double body weight deadlift, a sub 60secs 400m run, muscle ups, weighted ring dips, a sub 7.30mins 2000m row, being able to just get through 50-100burpees, being able to do double unders, swing a 16-24kg kettlebell well, overhead squats, olympic lift well, do a box hop/jump onto a 35inch+ height etc....

I agree with everything you say here, except the double unders.
What is their purpose?
If you want to skip for conditioning, great, but why do double unders have to come into it?

are they just crossfits way of stopping really strong, fit people from winning stuff cause they think double unders are a waste of time?

Transform

Liam Henners257 wrote: »

I agree with everything you say here, except the double unders.
What is their purpose?
If you want to skip for conditioning, great, but why do double unders have to come into it?

are they just crossfits way of stopping really strong, fit people from winning stuff cause they think double unders are a waste of time?

To be honest I would never have done them until they came up in crossfit competitions so i had to get good at them so i would not lose!!

What i do know is that when you throw double unders into any wod or metcon they are not too easy and really drive the heart rate up.

I used to hate them and now I enjoy them and find them an excellent addition to any home workouts as they are so easy to transition on to.

All the same points could be made for burpees - i see them as one way of so many that can help you work on your overall conditioning and use them or just regular skipping especially with clients that cant run (injuries or just do not enjoy it).

I would sooner pick/program skipping mixed into a metcon/wod over workouts consisting of cardio only, 20-30mins abs/biceps sessions or no cardio component at all.

Inspector Coptoor

You're preaching to the converted here dude.

I just don't think double unders have any functionality as part of a conditioning block or metcon.
I mean by the time you're actually able to do the feckin things, you could have done a C Block or metcon.

So yeah, put skipping into C blocks, but if the lack of ability to do double unders impinges on the workout, what's the point of having them over regular skipping?

It's just a real pet peeve of mine.

Hanley

Transform wrote: »

To be honest I would never have done them until they came up in crossfit competitions so i had to get good at them so i would not lose!!

What i do know is that when you throw double unders into any wod or metcon they are not too easy and really drive the heart rate up.

I used to hate them and now I enjoy them and find them an excellent addition to any home workouts as they are so easy to transition on to.

All the same points could be made for burpees - i see them as one way of so many that can help you work on your overall conditioning and use them or just regular skipping especially with clients that cant run (injuries or just do not enjoy it).

I would sooner pick/program skipping mixed into a metcon/wod over workouts consisting of cardio only, 20-30mins abs/biceps sessions or no cardio component at all.

Didn't Spealler say he was happy to see them come up in a WOD cos once you could do them you could bash them out with no effort and basically get a breather in the middle of the workout?

I'll never agree with DUs as a test of anything other than skipping ability. I just think they're a f*cking stupid exercise.

Fair enough - you need to do them in WODs so train away on em, but as for actually being btter than pretty much anything else... naaaaah.

Inspector Coptoor

Hanley wrote: »

Didn't Spealler say he was happy to see them come up in a WOD cos once you could do them you could bash them out with no effort and basically get a breather in the middle of the workout?

I'll never agree with DUs as a test of anything other than skipping ability. I just think they're a f*cking stupid exercise.

Fair enough - you need to do them in WODs so train away on em, but as for actually being btter than pretty much anything else... naaaaah.

THIS.

BobbyOLeary

Hanley wrote: »

Didn't Spealler say he was happy to see them come up in a WOD cos once you could do them you could bash them out with no effort and basically get a breather in the middle of the workout?

I'll never agree with DUs as a test of anything other than skipping ability. I just think they're a f*cking stupid exercise.

Fair enough - you need to do them in WODs so train away on em, but as for actually being btter than pretty much anything else... naaaaah.

But... but.... my elite fitness???

As for what Speal says he's spot on, once you can do em they're actually a nice break in the middle of WODs. I think they're actually more beneficial if you can't do them properly as you spazz out trying so hard and probably get more calories burnt up.

Transform

BobbyOLeary wrote: »

But... but.... my elite fitness???

As for what Speal says he's spot on, once you can do em they're actually a nice break in the middle of WODs. I think they're actually more beneficial if you can't do them properly as you spazz out trying so hard and probably get more calories burnt up.

I would agree with that but there are many days where i think - man got these double unders down and then the next i look like train wreck doing them, over jumping all over the place.

Overall, its a tool no different than KB swings, box hops, a barbell, burpees etc as i said i would sooner see more people banging these movements out than most of the crap i see in gyms. Heck i would settle for more people deadlifting, squatting, lunging etc!!

ragg

I hate them cos i can't do them

BobbyOLeary

Transform wrote: »

I would agree with that but there are many days where i think - man got these double unders down and then the next i look like train wreck doing them, over jumping all over the place.

Overall, its a tool no different than KB swings, box hops, a barbell, burpees etc as i said i would sooner see more people banging these movements out than most of the crap i see in gyms. Heck i would settle for more people deadlifting, squatting, lunging etc!!

True story.