6 Pack

[Needhelp]

Ok... This is my ONLY imediate goal for the next 3-4 months..

What type of routine, and diet should I do?

I'll do a full body split, cuz gaining size other places would be nice if possible... 6 pack is my main goal though..

so, what should i do?

 

[rickw]

diet, diet, diet. You need to put up your stats bro.... weight, height, bf%, age, how long training etc.

 

[Needhelp]

Weight: 160lbs
Age: 16
Height: 5'11"
BF%: 12-15%, I would guess (I can see top 4 abs, bottom 2 aren't defined at ALL! - I want all 6 to show more though)
Training: Beginner

I was thinking about doing GBC, or Meltdown traing for a routine... Off of t-mag.com, but i'm not for sure.

How many times should I work abs each week?

What things should I do for abs, and should I change it weekly or just do the same things? I've heard some people say variety is key, especially with abs... others say it doesn't matter..

 

[bignate73]

its all about your food and ability to lose bodyfat. (ie cardio)

i worked mine a total of 3x prepping for my show. so it depends on how you want them to look. big and blocky or smaller waistline. genetics will play a role but working them more or less wont get them leaner faster.

 

[Needhelp]

Blockier, I would say... More defined anyway..

So would a 60% Protein, 30% carbs, 10% fat diet be good for this?

How many calories?

 

[bignate73]

your calories and ratios of macronutrients is individual to your BMR. there is no cookie cutter diet you can follow, its individual to your energy output. i wont be irresponsible and tell you what calorie range to shoot for, because quite frankly i dont know what you do all day.

blockier, meaning thicker. definition comes from how lean you are, not what you do for exercises. my obliques suck the skin IN when i flex them, and i do jack shit for them. abs are one area where its all about how strong and big you want them...not how sharp they will come in by working them more. spot reduction is still a myth these days...despite what infomercials say.

 

[theoak01]

try a diet with lower carbs maybe 60 pro 25 carb and 15 fat but good fats not shitty fats,im talking flax all that good stuff

and cardio up to 5 times a week for 35min - 1hr depending on how you feel

and if you dont want to really put on mass then a full body routine shouldnt be to bad,im on one for strength and endurance and love it

 

[Needhelp]

I think i'm gonna do the T-Dawg diet, and Meltdown training.....

http://www.testosterone.net/articles/173melt.html

http://www.testosterone.net/html/body_83diet.html

What is BMR?

I'm 160.. not that active really, usually working all day which doesn't burn too many calories

 

[Warblade]

You're 5'11 and 160lbs? That's kinda thin already isn't it? A few months ago I had the same goal. I got on a diet (nothing extreme, I just watched my calories and macronutrient ratios). and I lost a lot of fat. My abs started showing. Problem is, I lost fat everywhere else, and I just looked smaller all over in general. Sure I had abs, but, nobody can see them when your shirt is on, and when you got a shirt on, you just look like a skinny little guy.

Chicks don't dig that.

Why not start training and get big all over, then try cutting next summer?

I'm finally at a more "normal" weight, and my girlfriend still thinks i'm too thin. So, just some thoughts from a guy that's been there.

Good luck with whatever you choose.

 

[Needhelp]

You're probably right... But shouldn't I bulk for like 3 months, cut for 1-2, etc..? I heard just bulking for like 6 months is bad...

Would 2800 calories be a good start for a bulk? Since i'm coming off eating next to nothing?

Increase if i'm not gaining and my WO's are going good.. Decrease if i'm gaining too much fat?