Please Scroll Down to See Forums Below Hello, i am 18 and i have been a 3 sport athlete all my life, in between football, basketball and track (summer) i trained and did heavy lifting for the next season... The problem is that i would like 6 pack abs and no matter how hard i try i cannot seem to obtain them... I have to admit my diet as slipped from what it used to be because of after 5 years of training for sports and correct eating i still did not obtain a six pack... This i do not understand from what i hear it is about a good diet... My typical meal now is Cold cerial in the morning... Dont have much time, Lunch is normally carrots with ranch ( or some sort of veggie) a fruit, noodles and chicken and either some juice or water... nextly every night i have a home cooked meal always consisting of some sort of pasta or bread, Meat (either steak, fish, or chicken) and a veggie... What suggestions might you have about a good diet for a good six pack... I typically cannot afford to Buy a Large quantity for suppliments and such but i could buy some and the correct food if given a good plan... and perhaps some exercises to keep it going... i am very good about following a plan and sticking to it... i just need the right one ive had several personal trainers and gotten very good muscular results and my stomach is Very strong but there is a small layer of fat covering it which frusterates me please help?
6-Pack Help
- Thread starter illist
- Start date
SgtSlaughter
New member
there are a few threads on this first page of the forum... if you read them. You will know what to do.
No need for supplements though if it's estrogenic related you may need them to shed some water.
No need for supplements though if it's estrogenic related you may need them to shed some water.
alex2678
New member
Well regardless of the type of diet that you're following, if you didn't lose any fat this week with your current diet and training program you could do one of 3 things. 1.) Increase calorie burning/energy expenditure (exercise more) 2.) lower your overall daily calories (eat less food) 3) A combination of the two.
3 being ideal. But not to the extreme.
For a base, start consuming 10-12 times your bodyweight in total calories spread over 6 meals throughout the day. Have each meal contain some type of protein, carbohydrate and essential fats such as olive oil or nuts. Eat around 1 gram of protein per pound of bodyweight as well.
And train heavy and basic. 3-5 sets of bench press, full squat, deadlift, barbell row, shoulder press, lying tricep extention and barbell curls. 5 -8 reps maximum. Try to get stronger each workout meaning try to get at least one more rep than you did last time with the same weight or increase the weight 5 pounds for the same number of reps.
Don't forget to train your abs as well with a few heavy sets. They're a muscle like any other that needs progressive resistance to grow.
Best of luck.
3 being ideal. But not to the extreme.
For a base, start consuming 10-12 times your bodyweight in total calories spread over 6 meals throughout the day. Have each meal contain some type of protein, carbohydrate and essential fats such as olive oil or nuts. Eat around 1 gram of protein per pound of bodyweight as well.
And train heavy and basic. 3-5 sets of bench press, full squat, deadlift, barbell row, shoulder press, lying tricep extention and barbell curls. 5 -8 reps maximum. Try to get stronger each workout meaning try to get at least one more rep than you did last time with the same weight or increase the weight 5 pounds for the same number of reps.
Don't forget to train your abs as well with a few heavy sets. They're a muscle like any other that needs progressive resistance to grow.
Best of luck.
Ripped2Shredds
New member
Abs are made in the kitchen
Nathan
New member
Yes, you need to eat smaller more meals more frequently. Aim for around 6-8 a day, though that includes a post-workout sugars and protein.
Do you lift weights at all? Are you familiar with teh glycemic index? Do a wikipedia search on the glycemic index (GI) - try to primarily eay low GI carb sources, except right after you lift weights or play one of your sports, then a gatorade followed by some whey protein powder in water or skim milk.
You have to count calories - you could not do it and get lucky but really the only way to make quantitative estimates of what is going on with your diet, and how to adapt it according to whatever results you are seeing is by counting calories. I would eat an isocaloric diet - so p/c/f ratio you follow is 30/40/30 (you get 30% of calories from protein ,40 % from carbs, and 30% from healthy fats).
How much do you weigh? Say you weigh around 180lbs, I would try to eat around 2700kcal of good, clean food a day depending on your activity level (which I assume is high). You may need more, you may need less - you will have to gauge that as the weeks go by and adjust it accordingly. As the weeks go by and you have stuck to that with a good lifting and/or exercise program, I would lower that number by 100kcal a day for a week or two, then continually repeat this process for a good 2-3 months. I would then bring your calories back up to maintenance for at least two weeks, then maybe do some light bulking for 2 months or so, then repeat the cutting cycle I outlined above.
Getting as lean as you want is a long-term venture. Don't try to do it all in one go is the best advice I can give.
Do you lift weights at all? Are you familiar with teh glycemic index? Do a wikipedia search on the glycemic index (GI) - try to primarily eay low GI carb sources, except right after you lift weights or play one of your sports, then a gatorade followed by some whey protein powder in water or skim milk.
You have to count calories - you could not do it and get lucky but really the only way to make quantitative estimates of what is going on with your diet, and how to adapt it according to whatever results you are seeing is by counting calories. I would eat an isocaloric diet - so p/c/f ratio you follow is 30/40/30 (you get 30% of calories from protein ,40 % from carbs, and 30% from healthy fats).
How much do you weigh? Say you weigh around 180lbs, I would try to eat around 2700kcal of good, clean food a day depending on your activity level (which I assume is high). You may need more, you may need less - you will have to gauge that as the weeks go by and adjust it accordingly. As the weeks go by and you have stuck to that with a good lifting and/or exercise program, I would lower that number by 100kcal a day for a week or two, then continually repeat this process for a good 2-3 months. I would then bring your calories back up to maintenance for at least two weeks, then maybe do some light bulking for 2 months or so, then repeat the cutting cycle I outlined above.
Getting as lean as you want is a long-term venture. Don't try to do it all in one go is the best advice I can give.
