HI Everybody!

S

superme

0
Hi everybody.
I'm 21 years old, 5'7, 129 pounds. My goal is to build the 6-pack abs that every man dream of.

I decide to begin back in May. On May 14, I began my first workout. I weighed 138 pounds at that time. I went to the gym everyday, doing both cardio and weight lifting. And of course, some crunches. I heard bicycle crunches are the most efficient ones so I did a lot. I was also on diet. At the end of the May, I weighed about 132 pounds.

In June, I was busy with a lot of stuff (exams, and family vacation, etc.) that prevent me from going to the gym. From June 1 - 24, I basically didn't workout (although I played tennis 4 times, each for an hour). And I didn't follow my diet plan at all and eat all the "bad" food. To my surprise, on June 24, I weighed 129 pounds. I couldn't explain that either.

So from June 25 to now, I work out everyday and go back to diet plan. Here's what I did to the gym:
1. 30 - 45 min of weight lifting
2. 30 min of either jogging or biking
3. basic crunches - 8 sets, 20 each set (i use the equipment on the mat)
4. Bicycle crunches - 8 sets, 50 each set
5. 30 min of Swimming

My eating plan:
Breakfast: Cereal with 2% milk and a piece of wheat bread
1st Lunch (b4 workout): a banana and an apple
2nd Lunch (rite after workout): white egg sandwich and a protein choco milk (i'm not sure if this drinks help, so plz give me some advices)
Dinner: Salad with either chicken breast or fish fillet

My upper abs look fine but the lower abs still look bad. The 2 sides of the stomach don't look good either.

I really want to get the 6-pack this time. So PLZ give me some suggestions and advices. I really appreciate it. Thank you guys!!!!
 
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For a start, at the moment you are a fairly light guy. I wouldn't be dieting. Because you'll just become scrawny and having a skinny pac is never a great thing. I'd bulk up to around 150, cut, and you should lie at around 140 with a 6 pac by next summer at least. Welcome to the site :D
 
Overtraining

You may be overtraining, but you are young, that's a plus. Vary your program. Monitor your diet and watch your carb intake. Maybe break up your workouts.
As lean as you sound, (I haven't seen you) DONT DO CARDIO !
You can warm up (cardio of your choice) for 10-15 mins prior to lifting.
I know it sounds crazy. Just try lifting, Basic split routine.
Chest and Bi's
Back and Tri's
Shoulder, Traps.
Legs
Do your abs at the end of your workout. When you do your obliques (lovehandles) Do basic twists with a long pole across your shoulders.
I see too many people loading up on the weight. You want a V-taper, a slim middle. Using weight builds muscle, Your obliques will grow, so don't use weight, just a twisting motion. Check Arnold's Bodybuilding Encyclopedia.

I do do 12-16 sets for each body part. If you want to cut, use light weight high reps...
 
Welcome to the forum, I think you will get all the asistance you will need right here.

zib:
If you want to cut, use light weight high reps..
--------------------------------------------------------------
This is not a true statement

Diet does the cutting, high reps light weight does not.
 
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