6 Pack

[Toshendin]

I'm 5'10, 160lbs and I'm in the same situation as Needhelp. Except my abs are less defined as I can only just barely see the top two..

I'd bulk, but then I'm afraid that I wouldn't be able to cut properly, you know? So I'm trying to get cut first so I can see that six-pack and MAKE SURE i can acheive the six-pac. Getting fat wouldn't help me much

 

[cheeta]

DIET

Hey, when trying to achieve anything having to do with lifting and physique its all about the diet. Abs are all diet, you can get the first four without dieting but to get the bottom 2, unless you have great genetics you need to go on a low carb diet. Try and cycle your carbs.

Day 1: 150 grams of carbs
Day 2: 300 grams
Day 3: 75 grams
Day 4: 0 grams

Try this for a while and see what happens, also, incorporate cadio first thing in the morning before breakfast.

 

[bignate73]

Re: DIET

you need to go on a low carb diet.

not particularly. all you have to do is understand calories in vs. calories out. carbs have nothing to do with the equation. starve the fat by keeping your intake of fats low, yes. but carbs are necessary for burning fat. hence the phrase "fat burns in a carbohydrate flame". actually when getting down to competition levels of bodyfat, an INCREASE in calories will offset the catabolism (protein sparing via carbs) and a shift of energy output (increase) is generally used so the athlete can work harder vs. feeling drained AND starved.

 

[greenday]

Just take in less calories per day , take in 2000 calories if you usually have 2500, men usually carry fat in the stomach. A reduction of calories over time will likely get your result. I can get a 6 pack whenever I want to, without doing a single ab exercise. Look at the TV show 'Survivor', how many of those men had guts going there, and left with 6 packs, and I didn't see them doing lame ab exercises, like sit ups.

 

[HulkRow]

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..

do the cardio shit like everyone said and i think you should work the abs 3 times a week...3 times a week HARD ,dont do 200 pussy half assed sit ups, use some heavy (that you can handle) weight and go hard.

 

[HulkRow]

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.

listen to him...hes right
(by the way what season is it where you are? im guessing its summer??)

 

[luto199]

hey im 18 and looking for a six pac also.
Im 6'1, 205, no clue on bodyfat though (how do ya check).
Ive been in the gym for close to a year, but never really worked abs or did much cardio ( i did some though). Any advice for me would be appreciated, but my questions now are
when you say calories are a must, what about "fat Calories"?

starve the fat by keeping your intake of fats low

So watch the "Fat g." on the nutrition lable?
Also, whats a max on carbs you think, or are you saying it doesnt matter go aheead eat you potato with your steak?

 

[p03t1c]

good advice. carbs down, protein up, good fat, cardio up. 6 pack will show.

 

[Warblade]

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?

I don't know how everyone else bulks. I've read a lot of stuff where people bulk for a while then cut for a while. So, you can try that.

If you're 160, 2900 to 3200 calories per day would be optimal. Maybe for a week or two go with like 2600-2800 to get your body ready for food again. You WILL gain some fat though just from eating more calories than you use.

Search the board for some bulking diets.

Personally, I got tired of trying to eat perfectly. I figure, I'm not gonna be a competition style bb, I just want to get some size on me, some strength, and then we'll see about cutting down to a sexy sexy body

 

[Warblade]

I'm 5'10, 160lbs and I'm in the same situation as Needhelp. Except my abs are less defined as I can only just barely see the top two..

I'd bulk, but then I'm afraid that I wouldn't be able to cut properly, you know? So I'm trying to get cut first so I can see that six-pack and MAKE SURE i can acheive the six-pac. Getting fat wouldn't help me much

How long have you been training? Sometimes people don't have enough muscle definition in their abs to even show them. If you're dead set on cutting, maybe you could cut for a few months just to get into a habit of eating properly and getting your training in order. Then start to bulk, just eat more of the same kinds of food but adjust the amount.

I swear to God though, when you go to the gym and see guys way bigger than you, you'll want to start bulking. A girl once told me, while it is nice to see a guy who's hella cut, its just as nice to see a guy with some size to him.

Food for thought.