6 Pack Abs?

L

Lokonious

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hey, whats goin on everyone, im new here, just thought id say hey, and get to the point.
Im 17 years old, in school, have a part time job.. My goal is a 6pack by Spring break of '05 (my Senior year this year) and im wanting to walk around with confidence, and not worry about why im being looked at twice by someone..
Heres my workout/dialy routine.
Breakfast- Usually oatmeal, with very little syurip (sorry for spelling)
10:30- Snack, Fruit cup. and a Gatorade bottle with 4g of Creatine, and water.

3:00- Typically something very low in calories, and decent in protein.
5:00- Fruit cup.
5-9 Im at work, im a dockworker, so for the time that im at work, im usually busting (excuse the language) my ass, if anyone here knows anything about pulling a pallet jack, then you'll know what I'm talking about.
After Work- Another Creatine Drink, then a another workout, typically 3 sets of 10 bench press.. 3 sets of 15 curls.. 1 set of 40 Shrugs... 3 Sets of 20 Crunches... 2 sets of 20 Situps... 2 sets of 30 pushups, then 1 last set of 15 pushups.

My workout (Every DAY)
Before Breakfast I do 40 Crunches-right before Creatine.
After Breakfast, probably around 10:20 or so, I goto my freinds house and workout. It consists of the following (and this is what I typically do everyday, this has been goin on for the past week now, and Im really motivated.)
(Right Before/During Im drinking Creatine)
Curls- 3 sets of 15
Shrugs- 1 Set of 40
Crunches- 3 sets of 20
Situps- 2 sets of 20
Pushups-2 sets of 30 pushups- then 1 last set of 15.
Bench Press- 3 sets of 10
Then I goto work, where Im constantly Walking, pulling alot of weight behind me.
(Another Creatine Drink)
Then I get home, and do the workout above, minus the Shrugs.

Right Now I dont know my Body Fat %, I dont know how accurate the Calculations over the internet are, but Im: 5'7"/168lbs/17 years old. My Biceps are 14 1/2 inches. waist is a 32 I beleive. (well, size of my pants..)

This is the Estimate I got from a website..

Estimate #1 based on height and weight
Your "Ponderal Index" is 12.14 which gives an estimated body fat of 30.9% (51.8 pounds of fat)

Estimate #2 based on waist size and weight
Estimated body fat of 12.3% (20.6 pounds of fat)

I honestly dont think im 30% bodyfat, Im prolly gonna go out and buy one of those bodyfat measuring things, and then tell how much I am.. My whole body is somehwat decently cut, except chest, stomach.. I got some muscle on my pecks, but Its covered by.. uhh... lets call it.. "protection".. Well, you guys give you're opinion, cuase im really dedicated/motivated to try anything that you guys think will work. ITs Beginning of January right now, Do you think Ill reach my 6 pack goal, by spring? (by the way, All I drink is water, occassionally Gatorade, but typically its cold water, and I never ever eat at nite.. or at least before i goto bed, thats a nono..)

1/5/05 (Im gonna keep updating this until Spring Break, So wish me luck everyone, and Im open for any suggestions.)
(
 
This is as of 1/5/05, I think what Im gonna is post Meal Habbits, and the exact Wrokout Rotines I do for everyday, So Ill just keep editing this post as each day goes by, and hopfully not only this will improve, but my body will as well.

1/5/05- Before Breakfast- 40 Crunches
Breakfast- 1/2 of an Italian Sub w/ 20 oz of Grape Juice mixed with Creatine.

Before Lunch- Fruit Cup (Pineapple)
20 oz of Grape Juice mixed with Creatine.
Workout: 3 sets: 20 Rep Benchpress
2 sets 40 Crunches
2 sets of 20 Situps
2 sets of 20 push ups, 1 set of 10 pushups.
3 sets of 10 dumbell curls
Lunch- 2 Bowls of Chili (Vinicin Meat.. deer meat, Im assuming good in protein) w/ Beans, Cheese, and 5 krackers in each bowl.
½ Payday.
Right Around 5:00 ½Cup of Hot Chocolate.
(This is the terrible part.. I gave in..DAMNIT!!)
at around 12:00 (AT NITE) I ate the other half of the Italian Sub.

1/08/05
Breakfast- Bowl of Cocoa Rice Krispies.
Lunch- Arbys Turkey Sub
Dinner- Mt. Dew
(I thought I'd let my muscles relax a little bit)
No Workout.

1/09/05
Breakfast- None
Before Lunch Snack- Lrg. Mt. Dew
Lunch- Triple Classic from Wendys w/ 2 large waters
Dinner- Protein Bar w/ Cajun Trail Mix
Pushups- 1 set of 40
Before Bed- Protein Bar w/ 2 Cups of water

1/10/05
Breakfast- Protein Bar+Cup of Water ( I know I kinda slacked off over the weekend, it aint gonna happen again tho)
Before Workout- 16 oz water w/ creatine
Workout-
6 sets of 10 bench press
6 sets of 10 dumbell curls
2 sets of 20 pushups
1 set of 20 situps w/ 20lb dumbell
During/Shortly After workout 16 oz. of Water.
During School: About 1 litre of Water
After School: Hot Pocket w/ HOTSUACE (ham n cheese, like 21g. of protein)
Along with some Trail Mix

1/11/05
Breakfast- Chicken Breast w/ some kind of like cheesey noodle stuff.
(10 am )Lunch- " "
Workout- Creatine w/ Water.
3 Sets of 10 Bench Press
3 Sets of 10 Dumbell Curl

Second Lunch (3:00pm)- 3 slices of Raisen Bread and 1 English Muffin and 3 Slices of Whitebread w/ 3tbl spoons of Peanut Butter
Before Bed (Snack) 2 Peanut Butter Sandwiches.

1/12/05
Breakfast: 2 Packets of Oatmeal
 
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each meal should be based off a complete protein source then complex carbs and healthy fats or one or the other.

also try to have something roughly every 3 hours to provide your body with consistent fuel.

quick easy to prepare meals would probably be beneficial for you to get them in. ;)
 
When you say "Quick and easy to prepare meals" could you be a little more specific, Like What kind of foods should I eat throughout the day? Itd be nice If I could get like, a schedule, or something that someone would recommend, that would work. (By the way, Protein shakes are outta the question with me, I cant stand those damn things, Would just Raw- Eggs provide protein? Or do you recommend other things?) Because like isaid, well, I didnt actually say this, but im satisfied with the rest of my body, Im just really trying to get the 6pack to show. my arms are already big enough for what i want now..
 
simple ideas are canned tuna, chicken or salmon, sandwiches, nuts, yogurt, cottage cheese, fruits, veggies, eggs, milk, oats

these are some rough ideas

5-6 meals a day every 3 hours. for most ppl this comes out to 1 meal before work or school, 3 meals at work or school and 2 meals after.

breakfast: oats and eggs

lunch and dinner: chicken or lean red meat or fish or turkey with sweet potatoes or yams or veggies or brown rice

mid morning and mid afternoon snacks: pop top tuna or chicken, nuts, fruits, sandwiches, jerkey

before bed: cottage cheese with natty or almond butter

alot of ppl do raw eggs, i dont but johnny on this board does.
 
You are working same muscle groups WAY to often.

I don't see any legs on your workouts... You will want to do them as well. Nothing will burn more fat than massive thighs! Do some heavy squats. And, don't forget the calves.

There isn't any shoulder or lats either... If you don't have a lat pulldown or chinning bar, try bent-over dumbbell row and work your shoulders too! If you don't do antagonist muscles you will regret it in the future.

Also, if you want your tummy to look trick, you need to be below 12% BF. Because of your so-called "protection", I would guess that you aren't below 12% yet.

Take away the situps and add some other ab areas. I.e. Lower abs and Obliques.

Your abs will be strongest if you work them in this order:

1. Lower abs (leg raises)
2. Obliques (torso twisting thingys)
3. Upper/main abs (crunches)

Don't over do it on your abs, because they don't take much to show. The key is to strip the fat away!

Finally, in your first post, you mentioned that you do that workout every day. DON'T! You need to give your muscle some time to recoup! Try doing upper body (your workout above) one day and then follow that with a legs day. Then repeat so that you do each workout 3 times per week. Take the seventh day off for rest (even God did that!)

BTW - Those body fat estimators are just that... BS. Buy yourself a caliper kit for a couple of $$ and do it right. Your goal should be to get your body fat to ~9-12%.

-Rip
 
alright thanks for the information rip, appriciate it.. right now im happy with my legs, and calves, along with my shoulders and biceps.. theyre all pretty cut, just i got some flab over my stomach right now and thats what im trying to work off more than anything, im dieting and everything, 2 weeks ago i was 185, im 169 right now, and thats just from excersie, and eating somewhat right, i dont eat at nite, nor drink pop anymore. ill edit this post more when i get the chance, i g2gh right now, all help and suggestions are appriciated, thanks.
 
Are you running at all? I didn't see you write anything about jogging, but if you want to lose fat (especially on your stomach) jogging will definitely get rid of it the fastest, plus it's a great work out for your stomach. Try running a mile a day for a week, then go up to two miles. When you're able to run 4 miles at a time (at a good pace) your stomach should be in good shape by then.
 
yeah, i know running is like, realllyy good exercise, do you think runnin 2 days out of a whole week is sufficent enough? cuase thats about the only time i can, any other time i cant because ive got work and school, weekends only time i can jog.. I usually jog about 2 miles, but like i said, do you think jogging 4 miles would be enough exercise for a week+ working out for about 45 minutes a day for x6 days
 
By the way RIP, the main reason Im not working out my legs are becuase Ive already got nice legs, and lets face it, women like the chest, and stomach.. so thats what Im working on now.
 
Lokonious said:
By the way RIP, the main reason Im not working out my legs are becuase Ive already got nice legs, and lets face it, women like the chest, and stomach.. so thats what Im working on now.
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Loko,

That is true... But, if you don't workout your back at the same time as your chest, soon it will be stronger than your upper back and your chest will pull your shoulders forward making it appear smaller. Not to mention giving you bad posture. I know where you are coming from, but don't forget the antagonist muscles bro!

Since I am currently training for a marathon, I am doing NO weights. I have lost 20lbs by running alone! I was 185 last summer and had a decent build. Now, I am 165 and my legs are more defined then ever. I can't wait to hit the weights hard after my marathon in February. Because my body fat is way down, and I am excited about putting on cut-up muscle!

Right now I am 165 @ 12.5% BF. My goal is to be 190lbs @ 10%BF (which is where I wanna stay) by Sept 2005.

I am planning to acheive this by continuing to run 3 times per week and workout with weights 4 times per week. Plus, I will throw in the occasional 1 hour workout on my VersaClimber! And weekend hikes.

BTW - I know where you are coming from about looking good for the women, but since I am married, I only have to please one. But, I have always been into fitness and it is important for me to be healthy as my daughter grows up around me!

Keep up the good work bro,
Rip
 
Jogging will not burn fat - sprints are much better for that. Try finding a fairly big, long hill (or even just a long straight area) and running pretty fast or sprinting from start to finish. Then walk back to the beginning at a moderate to fast pace. Do it again. Start out with maybe only 5 of these and then 30 min of jogging afterward, and work up to more sprints and less jogging.
 
hmmph.. well, thanks rip, appriciate the suggestions, and 'thesocalled' would running up and down stairs with liek 3 lbs of weight on each leg be a good workout? for burning fat that is...
 
thesocalled said:
Jogging will not burn fat - sprints are much better for that. Try finding a fairly big, long hill (or even just a long straight area) and running pretty fast or sprinting from start to finish. Then walk back to the beginning at a moderate to fast pace. Do it again. Start out with maybe only 5 of these and then 30 min of jogging afterward, and work up to more sprints and less jogging.
Click to expand...
Joggin will not burn fat?? Uh, do you mean it won't burn as much as sprinting? Dude... Jogging helps to kick start your metabolism after 30 minutes or so and will DEFINITELY burn fat for runs in a target heartrate for 40+ minutes. PERIOD. I have come down from 18% BF to 12%BF with 5 months of ONLY jogging. That is a 30+% decrease in body fat.

During the last 5 months I have not changed my diet, I stopped weight lifting and I ONLY jog, never sprint. So, jogging must be capable of burning some fat. And, since I have burned 30% of my entire body fat, I would say it is probably a good way to do it.

Also, sprinting makes for big upper legs with no calves. By jogging, my calves have filled out nicely. Not to mention, my endurance and stamina are WAY through the roof (I ran for 4 hours and 43 minutes straight the other day), which is something that sprinting will not give you.

Sprinting definitely has its place in workouts and I am not saying you shouldn't do it. I am only stating the fact that jogging does burn fat. I don't want people getting the wrong ideas here.

Peace,
Rip
 
Yes, that is what I meant... not as effectively as running/sprinting. I got carried away in how I worded it - my apoligies.

I run up and down my stairs sometimes when I can't get to the gym.. wearing weights would be bad for your knees, but you *can* do it. Stair-running gets my heart going, but not nearly as much as it could because you have to be more careful that you don't trip and you lose speed.
 
my knees, and pretty much all of my legs are strong, i dont wanna sound conceided or anything, but i think my knees can handle more weight than the weight of my body cuase i get biking everyday for like 2 years straight.. maybe 3 that, football, and wrestling.
 
okay , I just bought me a scale yesterday, and i weighed myself this morning w/ just boxers on. Right now im 175 cm. tall, which is like 68 Inches Tall. The Scale said im: 162.2 and 19.2% B.F (How accurate the body percentage is on it is beyond me, it said for best/most accurate results weight your self first thing in the mornin). So Now my new goal is (weight wise) 152.2 by NEXT MONTH, and im not gonna try and go on some anerexia diet or anything, cause If i dont reach 152.2 its all good, ill just exercise harder. But yeah, thats my goal, loose 10 lbs of FAT in a month. Im going to jog Saturday and Sunday, probably 2 miles each day. Then During the other times of the weekends, Im gonna try and get some of my friends to box with me. Wish me luck, and give me you're opinions.
 
Good luck Loko! 10lbs is alot for a month, but it is a worthy goal! Stick with it. At this stage of your jogging life, you should probably think in terms of time, not miles. Try and run for 30 minutes straight. Try this:

Have some complex-carbs to load and prepare your body for the run (don't eat much).

Bring a water with you on your run and take a couple of sips every ten minutes or so.

1. Walk 5 minutes (~ 1/4 mile) away from your house (for a warm-up);
2. Do some light stretches (hold each for ~20 seconds);
3. Jog away from your house for 15 minutes;
4. Jog back towards your house for 15 minutes;
5. Walk the last 5 minutes back to your house (to cool down);
6. Do a good stretch session focusing on your legs and core (lower torso) muscles.

Follow-up your run with some protein and water.

You can do it!

-Rip
 
Man, im happy today, i benched 175 3 sets of 10. I usually dont bench that much weight, just becuase i would rather do more reps, and lest weight, but today i was wanting to kinda workout hard, so, i slapped on some weight. 175 3 sets of 10. im proud of myself :) but yeah, Rip, any suggestions you have feel free to give em to me, cuase it actually provides me more motivation, especially when i come back here, and see that people are watching, and reading the progress that im doin, that way its harder for me to slack off, and stay on top of it, cause man, do i want to have a 6pack. ive been eating good for about 1/2 month now, i know its not long, but its a start. thanks for the suggestions, they're well appriciated.
 
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