need feedback on weight training

kingzeusvj

Age: 33, Weight: 85 kg, Height: 5'11.5, Present Calories Intake: 1100 (majority Proteins & Fibre with 5 litres cold water) + Intense Gym session of 1.5 hrs daily. Is this healthy enough for building 6 pack abs in 4 months?

I'll repeat I am taking lots of Protein + Fibre (1 cup kidney beans in lunch & 1 cup chick peas in dinner)+ 2 Fruit during day + 1 sandwich of brown vread layered with peanut butter + Sodium + 5 litre water daily + 2 cup green tea.

ECOLII

kingzeusvj wrote: »

Age: 33, Weight: 85 kg, Height: 5'11.5, Present Calories Intake: 1100 (majority Proteins & Fibre with 5 litres cold water) + Intense Gym session of 1.5 hrs daily. Is this healthy enough for building 6 pack abs in 4 months?

I'll repeat I am taking lots of Protein + Fibre (1 cup kidney beans in lunch & 1 cup chick peas in dinner)+ 2 Fruit during day + 1 sandwich of brown vread layered with peanut butter + Sodium + 5 litre water daily + 2 cup green tea.

You will probably get more of a response in the health and fitness forum.

One vital stat in order to get a better picture however is whether you are male or female? This will help get a better idea of you BMR before making any comments.

Emer911

ECOLII wrote: »

You will probably get more of a response in the health and fitness forum.

One vital stat in order to get a better picture however is whether you are male or female? This will help get a better idea of you BMR before making any comments.

At 5 11.5 and looking to get a 6 pack - it's think it's a fair bet he's a man!

And yea - you'll definitely get more of a response on the other forum...

ECOLII

Emer911 wrote: »

At 5 11.5 and looking to get a 6 pack - it's think it's a fair bet he's a man!

And yea - you'll definitely get more of a response on the other forum...

At 1100 calories with a BMR of roughly 1800-1900 calories not including the training I would hope that is not the case for health reasons.

For a male that is extremely low.

pconn062

Moved from Athletics/Running.

Ri_Nollaig

kingzeusvj wrote: »

Age: 33, Weight: 85 kg, Height: 5'11.5, Present Calories Intake: 1100 (majority Proteins & Fibre with 5 litres cold water) + Intense Gym session of 1.5 hrs daily. Is this healthy enough for building 6 pack abs in 4 months?

I'll repeat I am taking lots of Protein + Fibre (1 cup kidney beans in lunch & 1 cup chick peas in dinner)+ 2 Fruit during day + 1 sandwich of brown vread layered with peanut butter + Sodium + 5 litre water daily + 2 cup green tea.

Well you are right in just trying to focus on the diet as that is the key to getting a 6 pack, but I find it hard to believe you are only eating 1,100 calories at that weight/height. I would easily eat 2,500+ and I am the same height but only 75 KG!

I'd say you have under-estimated a few things. Try putting everything into myfitnesspal and getting a digital scales if necessary to get accurate numbers. You wouldn't want to be on a calories deficit of more than 500 anyway. No idea obviously of your current BF% but 4 months of that would definitely get you closer to the <13% or so.

I hope you are under-estimating anyways as if that 1,100 figure is correct you are just going to lose muscle mass!

GiftofGab

“Ri_Nollaig” is spot on. 1100 is way too low. Plus it is not sustainable in the long term.

You should be eating about 2500 calories a day.

Put what you eat into MyFitness pal. Great app that gives you all you need to know about what you eat.

Rough diet guide when losing weight should be:
• 30-40% Fats
• 10-20% Carbohydrates
• 40-50% Protein

A quick Google search will give you the type of fats, carbs and proteins that you should be eating.

1.5 hours of intense exercise daily seems a lot and would leave you exhausted. A reasonable gym session can be as short as 45mins to 1 hour then working out 4-5 days a week max.

Your muscles grow when fuelled with the correct foods and with adequate recovery. So no need for an intense work out daily especially if you are a beginner.

Alf Veedersane

GiftofGab wrote: »

You should be eating about 2500 calories a day.

Just to clarify, because 2500 kcals is trotted out for male adults without regard to height, weight, age, activity level.

But assuming 5-6 hours a week of strenuous exercise (using scoooby's workshop calorie calculator), BMR is 1826, TDEE is 3150 and to lose fat using a 20% calorie reduction, you arrive at 2520.

Oryx

kingzeusvj wrote: »

Age: 33, Weight: 85 kg, Height: 5'11.5, Present Calories Intake: 1100 (majority Proteins & Fibre with 5 litres cold water) + Intense Gym session of 1.5 hrs daily. Is this healthy enough for building 6 pack abs in 4 months?

Based on the little you tell us, no.

I'll repeat I am taking lots of Protein + Fibre (1 cup kidney beans in lunch & 1 cup chick peas in dinner)+ 2 Fruit during day + 1 sandwich of brown vread layered with peanut butter + Sodium + 5 litre water daily + 2 cup green tea.

Youre vegetarian?