Trying to get 6 pack-- advice?
- Thread starter Stormus08
- Start date
NO. Sorry but you are on the wrong path. Crunches don't make abs.
You need to lower your BF. You need to be doing squats and dealifts.
Full body routine 3 days a week. HIIT 3 days a week. Good clean diet.
What is your diet like? That is the key.
Check out Starting Strength. It will do wonders for you.
You need to lower your BF. You need to be doing squats and dealifts.
Full body routine 3 days a week. HIIT 3 days a week. Good clean diet.
What is your diet like? That is the key.
Check out Starting Strength. It will do wonders for you.
I posted what my eating consist of. I'm not on a diet, a diet means that eventually you'll be off of a diet, I don't have any attentions of going off of my eating habits. 5 meals a day, 1800 calories total and I TRY to get in 120ish g of protein. Is running not a full body exercise? And i do hang cleans about 2 times a week as well as lift arms. I am fully aware crunches don't make abs and it has to do with your BF, that's why I've been running 8 miles every day.
Last time I checked... which was in may (at Kansas university rec center ) and it was 9.3% and that was before I dropped 8 more pounds and started eating MUCH more healthy and doing physical activity, so there is absolutely no way it's a lot more than 7%. You can't see my whole body but essentially I'm pretty skinny out side of my stomach where there is a pinchful of fat.
Diet does not mean ON a diet. It means your eating plan. My diet is clean and healthy but I am not ON a diet.
Running is NOT what I meant. I mean full body WEIGHT routine 3 days a week. HIIT is running. Sprints is the best bet. If you are running 8 miles a day and eating only 1800 calories you will not get a 6 pack. You will lose any muscle you have. You need to eat more. And veggies. You need a lot more veggies.
Your BF is not 7% in that photo. I'd say 12% to 14% based on what we can see.
At 6ft and I49 you need to be eating much more.
Hoss
1
lol
7% bf. Completely relaxed.
DANG Boy!
Okay so here is the deal and some truths. You will NOT get the 6-pack you want before the end of summer; you might but I seriously doubt it. Here is my reasoning and advice:
1) You are very lean and do not have much muscle on your frame. A 6-pack, means abs muscle. With this you will need to train HARD and Heavy while eating a lot to gain those muscle (there will be some fat that comes along). Like someone listed already, definitely do SQUAT (fully down 90 degree or parrellel while focusing on stabilzing with the core); do ab machine with weights and like all muscle keep reps btw 10-15 with 3-5 sets. Make sure to rest so it develope.
2) Once you pack on the muscle, then you will need to trim down the bodyfat so it will show which may take you a month (from what I see you have a high metabolism so weight lost is easy for you but gaining is going to be hard).
A six pack is a badge of hardwork or god-given DNA. It shows that you have displine, toughness, and dedication. Stick to a clean diet, get the knowledge to know how you can get the 6-pack, and finally pushing yourself to stay on the course. If a 6-pack is easy, everyone would be walking around with one.
Good luck man, some of the reply may seems a bit harsh but they are pretty accurate. I'd guess you are about 12-14% bf as well. At 7%, your vein are just popping out like crazy man. One more note, if you noticed your upper abs are pretty small and under-develop compared to the lower, squats will fix that.
1) You are very lean and do not have much muscle on your frame. A 6-pack, means abs muscle. With this you will need to train HARD and Heavy while eating a lot to gain those muscle (there will be some fat that comes along). Like someone listed already, definitely do SQUAT (fully down 90 degree or parrellel while focusing on stabilzing with the core); do ab machine with weights and like all muscle keep reps btw 10-15 with 3-5 sets. Make sure to rest so it develope.
2) Once you pack on the muscle, then you will need to trim down the bodyfat so it will show which may take you a month (from what I see you have a high metabolism so weight lost is easy for you but gaining is going to be hard).
A six pack is a badge of hardwork or god-given DNA. It shows that you have displine, toughness, and dedication. Stick to a clean diet, get the knowledge to know how you can get the 6-pack, and finally pushing yourself to stay on the course. If a 6-pack is easy, everyone would be walking around with one.
Good luck man, some of the reply may seems a bit harsh but they are pretty accurate. I'd guess you are about 12-14% bf as well. At 7%, your vein are just popping out like crazy man. One more note, if you noticed your upper abs are pretty small and under-develop compared to the lower, squats will fix that.