Where to go from here.

bah1011

I'm trying to get a full 6 pack without losing all my size. I'm 5'11 77kg and 12% bodyfat(calcualted using a machine, so not sure of the accuracy.)

Over the last 4months (excl. christmas) I have been trying very hard to get a six pack. I have managed to get the top 4 abs to show very clearly and the outline of bottom 2 depending on the lighting:D. However I just can't seem to get any better than that. So just wondering if anyone can tell me if any of the following is clearly holding me back.

Training
Boxing twice a week. Usually consists of circuits and core. Very tough non stop for an hr and 10 mins.
one game of 5 a side soccer which i put alot of effort into.
Gym 4 days a week. main exercises bench, shoulder press, squats, dead lifts, chin ups and dips.

I'll just put an example of my diet.

Breakfast
2 weetabix with low fat milk, bannana and blue berries. A scoop of whey and creatine.

11 o clock(ish) usually an egg and some sort of fruit.. mostly oranges.


Lunch. Brown roll, no butter or mayo just chicken tomatoes peppers and onions. Or else a salad with spinach any mix of veg and tuna or chicken.

Dinner 5/6 o clock Chicken or fish with one potato and some veg usually 2 or 3 of the following brocalli, carrotts, sugar snap peas, tomatos, mushrooms and kidney beans or mixed beans.

night time snack at either 8 or 9. cottage chesse with an egg and tomato.

I go out drinkin probably once every 2months on average and once every two weeks I eat a take away usually chinesse or else go cinema which incl. pop corn and coke.

I have another scoop of whey and creatine after trainng also.

I always use some sort of spices or soy sauce with my dinner and i eat alot of tomatoes. seem to put them in everything.

So any advice greatly appreciated. i obviously could cut the drinking and take aways but I think I need some sort of break to keep me disiplined the rest of the time. Thanks very much.

ray jay

Eat less calories while keeping up the weights and cardio. First thing I'd cut is the starchy stuff. The good news is you don't need to lose more than 2-3% to get to your goal, so around a 2kg drop should be enough. If you can find 500 cals to cut out per day, you should get there in a month.

bah1011

Thanks for that. Its just iv cut an awful lot from my diet already. What are the best exercises to increase the size of your abs.