I want ABS: Diet and body fat questions

[AS_Artimour]

I'd like to get some abs so I've begun being more carefull of my diet and started to walk. I'm 5'11" and 180 pounds (14 years old). I walk about 4 miles 4-5 times a week and I do some crunches and leg raises twice a day.

I'm not sure how much calorie intake I have so far but I'm starting a diet journal to write down every time I eat something how much calories are in it.

Basically, I need a diet plan that I should follow and I need to know if I'm doing the right thing in terms of training (I hope I'm not overtraining). I'll compile my data and see how much calories I comsume at the end of the week and post it here.

Thanks for the help.

 

[XTTX]

Crunches and leg raises aren't going to make your abs show just because you do them twice a day. Do you know your body fat %, also instead of walking try interchanging your walking w/ jogging or just complete jogging. You could also try HIIT.

 

[jsbeckton]

Walking is good.............for those who can't run.

 

[AS_Artimour]

I don't yet know my body fat and I can't jog since I do my walking from school to home so I have a heavy bag and coat with me.

 

[fuelsofar]

yeah, you have to elevate your heart rate! jog as much as you can with your heavy bag. it will be a hard task but if you run with it when you take it off, you'll go flying!