Wanna get serious....sorta :D

E

Exiled_King

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My body is not bad, as a matter of fact all things considered I think I have been blessed with a nice frame with which to work off of. I try to do a few pushups and a few pullups once in awhile but to be totally honest I've never realy been all that dedicated to exercising.


I had pretty much given up on getting a sixpack at home (since I have no access to a gym) thinking it probably wasn't very realistic. But after reading the "Bigger/cut arms?" thread I noticed that Shinra posted pics of his stomach (on page 3) and its pretty damn close to what I've got, so after reading mreik saying that he could have a sixpack in 1~2 months I became very excited.

Basicaly heres my situation:

At the end of june (like the last 3-4 days of june) I am going to a short 3 day camp, now about half the guys there have a sixpack which always kinda put me down, but I would LOVE to be able to show up with a nice pack myself.

Is this possable? Is there a way to realy get myself a sixpack in this short ammount of time?


I know getting a sixpack is done mostly by burning fat, so if anyone could give me some tips on a basic meal plan I would be very greatful (cause there are a few women there I'd like to impress;) ). My basic idea is something like this:

BREAKFAST:Oatmeal / Shredded wheats

LUNCH: Penut butter and jelly / Penut butter and banana (love these) / Canned tuna sandwich (usualy with pickles and a slice of cheese)

DINNER: Kinda stuck there, mainly whatever mom puts on the table. :D

SNACKS: I'm thinking apples / bananas

Is this ok?

As far as excersize I'm doing usualy about 10-15 pullups, 25 - 30 pushups before bed, and maybe a few crunches.

I also am thinking of doing some cardio, what would you guys suggest?



BTW- Heres a few pics of me to judge how much work I need.













Also I'm looking to get my arms pumped, any suggestions?
 
mreik said:
it depends on a couple of things, but mainly how dedicated you are.. if you stick to it, no cheat meals, workout w/some cardio.. i would guesstimate (evey1 is different) ~2 months??
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that is with extreme commitment and dedication. about 2 months. this is 7 meals a day, with HIIT and cardio, and a good full body workout routine. all joking aside, it's hard, if it were easy, everyone would have a six pack.. but if you're serious spockafina is very knowledgeable about diets and such (this is most important).. search the forums and read her posts. HIIT has it's own section, check that out if you don't know what it is. and full body routines are everywhere, you'd probably be best off supersetting your exercises.. if you stuck to this for 8 weeks, gung hoe, you'd get your abs... good luck ;)
 
mreik said:
that is with extreme commitment and dedication. about 2 months. this is 7 meals a day, with HIIT and cardio, and a good full body workout routine.
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Welcome!

Anyways, it's not a bad thing that you don't belong to a gym because 6-packs are made in the kitchen!

As Mreik said, you should eat 5-7 meals per day. They should all roughly be the same size, and with a serving of protein with each (at least 20g). You'll have to eat very clean - that means no processed foods, no sugar or white flour, no trans fats, etc. Oatmeal and shredded wheat are PERFECT carbs for breakfast! All you need is some protein - how about 6 egg whites, or 3 whole eggs? I would suggest not eating bread (too processed) until after your camp in June. Better sources of carbs are the cereals aforementioned, sweet potatoes, brown rice, cream of wheat. About carbs - your body only needs carbs about 3 times per day - breakfast, post work-out (weight lifting or HIIT), and POST post work-out. The other 3-4 meals should consist of protein and fats. Good sources of fats: olive and canola oils, raw nuts (especially almonds, pecans, walnuts), NATURAL peanut butter, avocado, salmon. You can have fibrous veggies (like spinach, leafy greens, broccoli, asparagus, bell peppers, cucumbers, etc.) anytime - they don't count for carbs. And if you cook them with some oil or use an oil & vinegar dressing, it makes for a hearty "fat" for one of your meals. oh man I love PB and banana, too - but I haven't had that in months..... you should probably save that meal until after June as well (as well as most fruits) - it's fats + carbs - not something to be eaten together while seriously cutting. About dinner - you're NOT stuck with whatever Mom makes. You can ask her to buy healthy foods for you, or you can get it yourself and prepare it yourself. It's not that big of a deal, since your meals are going to be fairly smaller than if you were eating only 3/day. A piece of grilled chicken and some asparagus roasted in olive oil and lemon juice is easy enough, and takes less than 15 minutes - and I'm sure you can cook that yourself. Sorry I'm rambling, but it's late, I can't sleep, so I'm just typing away.......... Anyways, what I'm trying to say is that you can't rely on other people for your food. If you want good abs, you have to eat really well. Maybe you'll be lucky and it will only take a few weeks of eating clean to get them to show.

You look fairly lean already, so I don't think you'll need to incorporate too much cardio - if you stick to your meal plan, you should be fine. However, you may want to start doing ab exercises (along with regular crunches) 2-3 times per week - anymore than that would be over-training and just wouldn't be worth it.

Gosh I'm sorry this is so long and probably will be so confusing cause I'm so wired/high/half-asleep/whatever.... feel free to ask any questions, though
 
I forgot to include some good sources of protein:

eggs & egg whites
canned tuna
chicken breast
turkey breast
cottage cheese
whey protein powder
extra-lean ground beef
top round beef (almost as lean as chicken!(
most seafoods are good - especially cheap white fish like cod, orange roughy cause they're very lean
 
Wow

Thanks! I realise that a sixpack is not something gained easily (hence I almost gave up the possability of getting one at home without intense training). So basicaly what I need to do is to eat more often (I usualy only eat 2 maybe 3 meals a day, I usualy skip breakfast), so I'll have something like 6 smaller meals a day. I'll do some crunches, pullups, and pushups daily, with some cardio as well. I guess I'm kinda blown away that I could have a sixpack by then.

Heres what my meals will consist of:

Oatmeal

Shredded Wheat

Eggs

Canned tuna

Chicken breast

Turkey breast

Peanut Butter

Ocasinally I'll probably end up having pasta or something (I live in a VERY Itallian family). But I'll try to keep it to a minimum and I'll also cut down on breads and chips.

Well, thats my plan...Here goes nothing! :D
 
Exiled_King said:
I'll do some crunches, pullups, and pushups daily, with some cardio as well. I guess I'm kinda blown away that I could have a sixpack by then.

Heres what my meals will consist of:

Peanut Butter
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Don't do crunches/pullups/pushups everyday - it will only hinder your progress.

If it's not natural PB, don't eat it.
 
glad my thread got u excited lol. ive come quite a long way since i made that first post and i owe it to people like mreik, spock, fil, wolverine, etc. they really know what theyre talkin about. dont take everything so strictly though either. just because it says no bread and pasta, having it every now and then doesnt hurt, and it may even benefit. ive sorta slacked in the past few weeks and im still losing more and more fat and gaining more and more definition after every workout so i must be doing something right. just keep ur head focused and b4 u know it ull have a 6 pack. and ur starting already more lean than i started so ull have a 6 pack even sooner than ya think! good luck!
 
spockafina said:
Don't do crunches/pullups/pushups everyday - it will only hinder your progress.
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Cool, I don't mind that at all. So do you think like three days a week thing? Like Mon, Wed, Fri ? Less / More?



Shinra

Yeah, very cool and informative thread! My thanks to you and all the guys here!
 
By the way

I just remembered something, I have been noticing that when I do crunches I can't seem to be able to do a "Full" crunch, like when I do them I can't bring my sholders up to my knees. Acualy I can only bring my sholders a few inches off the ground. Is this a problem of form? Like am I doing them wrong? Or is this natural untill my mucles get stronger?
 
When doing crunches, you shouldn't be bringing your chest to your knees. You should be looking towards the ceiling, and "crunching" or kind of curling your chest a few inches - towards the ceiling.

You should try some other ab exercises, too - like V-ups, jack-knife crunches, reverse crunches, etc.
 
spockafina said:
When doing crunches, you shouldn't be bringing your chest to your knees. You should be looking towards the ceiling, and "crunching" or kind of curling your chest a few inches - towards the ceiling.

You should try some other ab exercises, too - like V-ups, jack-knife crunches, reverse crunches, etc.
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At first I didn't know what those were (V-ups and jack-knife crunches) so I did a google search and found this site:



I think I'm going to add some of these to my workout.
 
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