Trying to get a six pack

S

Shifty

0
Ok so for the past few years I've been weight lifting on and off and gained about 30-40 lbs over the past 3 years, its not much. I bought myself a big ole can of protein and thats all gone and now I'm just trying to get in shape, I've gotten past all that other stuff. This past summer I've been trying to get a six pack, I've been looking up stuff on line and doing all sorts of different exercises combined with cardio. Every day I did 80 crunches, 30 leg lifts, 30 jackknife sit ups, 80 "bicycle" exercises (abs), and two different kind of static holds for 1 minute each. I swam about 2km every morning and if I couldn't do that I would run a mile or two instead. Sometimes I did both in the same day WHILE I was doing weight lifting that same day. I'm not a big guy, 165lbs, 5' 10 1/2''. I was 170 during the summer. Anyways, I've always had a very big metabolism, eating a lot more than people bigger than me. I've had this gut on me for years and years now, back since high school and I just can't seem to shed it off. I swear it didn't move as in gain fat or lose fat or change shape at all over the summer or over the years. No matter what I do, cardio/weightlifting or just nothing at all and sittin there on the couch, it stays the same. And while I'm doing this I'm eating a healthy diet that would put nutritionists to shame. EVEN if i pig out and eat all kinds of junk food my body still stays the same. What can i do if anything??? One month into the ab workout I got pretty bored and I think I plateaued, do you think I should increase the number of reps by 2x?
 
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Put yourself in a calorie deficit to lose whatever body fat you have on you, which in all honesty and assuming you are being truthful about your physical activities and healthy diet, shouldn't be much at all.

Most important is to not get discouraged! It takes time and patience!
 
You are probably late teens or early 20's, right? control the diet and like FF says, lose the bodyfat. Try it for more than 4 days though. I am assuming (I know its bad) that you diet for at most 1 week and then get tired and hungry and pig out, right? If you do, avoid it and keep a 1,000 calorie defecit from excerise and eating. Perferably, keep your intake above 1,500 calories no matter what and be at 500 calorie defecit from BMR and 500 from your excercise.

Once the BF is gone, the six pack will show up.
 
well actually, the diet goes year long or however long I am working out. But I never actually thought about "starving myself" i.e. eating a lot fewer calories. I guess I can try that but every time my stomach is a grumblin and I've always heard its bad to always be hungry like that.
 
Here is a diet saying that I go by:
"Eat more frequently each day but overall the calorie intake is less."

In other word, eat 5-7 meals a day but Brunch could be an orange and Linner can be a protein shake, etc... Eating 200-300 calories btw meals is consider a meal but you should decrease the amount of calorie intake during lunch and especially dinner.
 
Shifty said:
well actually, the diet goes year long or however long I am working out. But I never actually thought about "starving myself" i.e. eating a lot fewer calories. I guess I can try that but every time my stomach is a grumblin and I've always heard its bad to always be hungry like that.
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You shouldn't feel starved and you shouldn't feel weak from not eating enough. A 1000 calories deficit like tic suggested is a bit harsh. Sticking to a 500 calories deficit is more manageable both in terms of hunger and energy. Its a simple equation: calories in < calories out ---> weight loss. There's a difference between healthy weight loss and unhealthy weight loss. That line needs to be decided by you dependent on how you feel each day.

You should be eating frequently throughout the day (5-7 times), making sure you take in protein at each meal with heavier concentrations of carbohydrates just before and right after your workout(s).
 
I've read some really good advice - I just want to make sure you're digesting it correctly. The term 'starve myself' is scaring me a little, if you're trying to lose body fat to show off the abs, starvation mode is the last thing you want. Your metabolism will slow to a crawl.

What you need is to turn your body into a fat burning machine. As mentioned, eat frequently - this will keep your energy levels and blood sugar levels even and keep your metabolism running all day.
Also, and obviously, what you eat is extremely important. But i think you have that covered.

This is an exact science, you need to really grab a hold on what your target calorie intake should be and nail that daily. The deficit mentioned simply means you're expending x amount of calories more than your taking in. It shouldn't be an abstract notion as in 'i'll just eat less', it should be an exact mathematical formula. For example, when I'm in fat burning mode, I target 2200 calories per day - If I stay that course I'll normally lose 1.5 to 2 lbs a week. I eat 5 meals a day, each about 440 calories. I try to get a protein and complex carb in each of those, I don't ever fear carbs (assuming you're eating the right ones) but everyone responds to them differently.

You would be a rare case if you couldn't absolutely drop down to single digit body fat with the right education and focus.
 
a 1,000 calorie defecit a day is extreme but that is only 2 lbs lost a week, actually. It is harsh and takes a lot of dedication and hard work. 1 lb of fat = 3,500 calorie; fyi. Good luck man, stay focus and don't cheat meals.
 
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