6 Pack Please Help

[holloway_dan]

Hey
Bit of a noob to this forum so bear with me please. I basically want to get more defined abs to get the 6 pack look and get bigger pecs to get that clear, defined, fit look. Im 17 years old and fairly well muscled and definately have the beginnings of a 6 pack. If i look in the right light and tense, its deffo there!!! How can i get tht all important 6 pack more defined and improve my pecs?! isit dieting, weights or running or combo of all. I guess i just need some clear goals to get me started and idiots guide to the best most effective way. If anyone has ne ideas tht wld b gr8 if ud share them.
Thanks alot :yelrotflmao:

 

[davidjr74]

Give us: Your current height and weight, your workout routine, your diet, and pics if possible

Your looking for a six-pack so this sums it up: First you need muscle there to even see it. Sounds like you have enough. To get a well defined six-pack you need 8% body fat (10% being the begginning). You should start cutting down about 0.5-1 pound a week. Eat 5-6 meals a day of high protein, low carb foods. Protein should be 1-1.5 grams per bodyweight, carbs 100 or less, and let fat fill in the rest of the calories. Your calories should be -500 your mainteance.

 

[holloway_dan]

hey! my height is 5.6 ish, weight is 10stone 4 and a half. Dont reli work out that much, but past few weeks have really gone to town working out at gym. Do 5 minutes running on cross trainer for warmup, 5mins running on a treadmill, 20 cross situps for 5 sets with 10 secs rest between. 10 bench presses with middle weights for 5 sets, with 10secs rest. 10 pressups for 10 sets with 10 secs rest. An exercise which is meant to be really got for stomach abs where u raise ur back off the floor and then ur legs off the floor 2 inches like ur sitting in an armchair with back and legs off floor and i do that for 30 secs. Then finally i do a bridge for 30 secs front and each side. Ill post a picture as soon as possible. Thanks for taking an interest.

 

[holloway_dan]

oh! also i eat pretty much what i want, but im cuttin down on teh junk food now and eating more veggies and fruit and drinkin lotsa water. I also have a black belt in martial arts and do that 3 times a week along with free style gymnastics occasionally.

 

[Wrangell]

Hey
Bit of a noob to this forum so bear with me please. I basically want to get more defined abs to get the 6 pack look and get bigger pecs to get that clear, defined, fit look. Im 17 years old and fairly well muscled and definately have the beginnings of a 6 pack. If i look in the right light and tense, its deffo there!!! How can i get tht all important 6 pack more defined and improve my pecs?! isit dieting, weights or running or combo of all. I guess i just need some clear goals to get me started and idiots guide to the best most effective way. If anyone has ne ideas tht wld b gr8 if ud share them.
Thanks alot :yelrotflmao:

Did you read through this yet to try and find answers to your questions ?....


http://training.fitness.com/new-member-intro/where-begin-all-info-links-18741.html


It has links that focus on the following topics......

- Weight Loss FAQ
Get answers to many weight loss questions here.

- Weight Loss Intricate
This deals with the mental game of reaching your goals.

- Fat Loss Troubleshooting
Not seeing the fat loss you want? Read here to find out the problem and eliminate it.

- How to Get Abs
Who doesn't want to see the washboard stomach. Read here to find out the myths and what you should be doing.

- Nutritional Info
Questions and the right diet approach can be answered here.

- Grocery List
Not sure which foods to buy, check out this grocery list. Print it and get to the supermarket.

- High Intensity Interval Training (HIIT)
You've probably heard the buzz, but what exactly is it?

- How to get your Body Fat %
Learn how to get a nice accurate body fat reading.​

 

[holloway_dan]

Pic

heres a pic of me now along with the body id like to achieve. Any detailed workout programs and diet stuf would be really greatly appreciated, idiots guide kinda stuff! The more detailed the better please i knw **** all bout this lol jus willing to put in the work if i have a clear plan to follow
Thanks