6 Pack

[nikkita]

Needhelp,
how is your current abs workout ? do you already train abs hard?
abs should be trained as any other muscle, at least three times per week... in order to see your six pack your routine must to build muscle mass then after 4 weeks definition. do you have already a specific diet??

 

[bignate73]

Needhelp,

abs should be trained as any other muscle, at least three times per week... in order to see your six pack your routine must to build muscle mass then after 4 weeks definition.

3x a week? like any other muscle? hmmm...

build mass in the abs? what if the goal is to maintain a small waist?

how does one train for definition after mass? light weight? high reps?

i see too many fallacies.

 

[gettinlarger]

no offense, nikkita, but saying everything needs to be trained 3x a week ... is, well, stupid.

and needhelp ... to get a 6 pack, you need to cut off the fat you have on your stomach. diet and cardio is your only answer. take in less calories than you burn.

 

[Needhelp]

This is my diet, but i'm bulking..

7:00 (Or 8) - 4 Egg whites (I heard eating the whole egg was bad), Cup of oatmeal, and a banana

9:30 - Whey W/ Milk

12:00 - 2 Chicken Breast, Rice, Brocolli

2:30 - Whey W/ Milk (Any other suggestions here, something cheap and fast to make)

3:00 - Work

9:00 - Off Work

9:30 - Whey W/ Grape Juice
9:35 - Workout
10:30 - Whey W/ Grape Juice

Should I workout in the morning instead of @ night, or would night be the best? I am just starting a new job, and they don't like it when people eat on the job but i'm gonna try and take some sunflower seeds or something...

 

[nikkita]

maybe I didn't explain well because it's not easy to write in foreign language... what I'm saying is not to train every muscle 3 times per week, course this is stupid... what I mean is that abs should not be disregarded just because they are abs, I put people to train 3 times per week only abs, depending on their goals. some people just don't give the attention to abs and train it every day... what I meant is that if you want to see your bi's you train them hard, if not you'll not see progress or you'll see it at a slower pace.... if you have questions feel free to ask me.

on the other hand, if you are a guy and want to have 6 pack you'll need to train with weight, if the goal is to maintain a small waist then the weight is out. What I say about definition after mass is because even if you have a super clean diet and train light abs you're not going to see a six pack... you have to train so that when you cut with your diet you see the pack.

Needhelp, in my opinion training at night is better because you have the nutrients of your meals accumulated. I also think that you need to eat more if you are bulking, how many protein grams do you have per shake? what do you eat at lunch time? do you have a pre- and post-work meal or do you only take whey w/grape juice?

 

[Needhelp]

Thanks for the help Nikkita...

Yeah, for post and pre.. I just take whey with ~25 oz's of grape juice (I heard that's good because low GI or something)...

30 grams of protein per shake...

@ lunch, I have 2 chicken breasts, rice, and broccoli.

What would you add/change if you were me?

From 3:00-9:00, I really can't eat much if anything because of work... On my day offs, i'll probably have a chicken breast around 4:00...

So, I should do weighted crunches for abs? Anything else?

Thanks again man

 

[bignate73]

the grape juice and whey FOLLOWING your workout is fine. 25oz is quite a bit though. alot of unnecessary sugars. its good to get some simple sugars post workout.

breakfast is fine. whole eggs are not bad, especially if bulking. the fats are high but the calories will add up a bit too. looking at your food intake, it doesnt reflect a bulking diet. the calories dont look like they will add up considerably. is the oatmeal (1 cup) dry? or is that 1 cup measured after its cooked. trust me it makes a difference. 1 cup measured after its cooked is next to nothing, caloriewise.

as for grape juice being good before and after. skip the whey before, and dilute a little of the juice and sip it as you workout. you dont want to have a load of fluid in your stomach, nor force your body to digest anything while you need the blood in your muscles.

so basically you have only 2 solid food meals, with a possible third. i would shoot for something that will take a while to break down. brown rice, yams, oatmeal etc. even if you can do a bagel and something at work that will break up your day so you dont rely so heavily on liquid meals. even for cutting this is a good idea.

get in the habit of either calculating your calories up front or as you go through the day, to make sure you eat enough or dont overeat. (which i dont think is the case). its not a matter of you eating clean and you'll cut up. its a matter of you eating the right amount of calories. you could eat like shit and cut up, or you can eat clean and gain fat. calories, thats the name of the game.

hope that helps.
nate

 

[louden_swain]

Here is my ab routine:

Cable crunches - 1 x 30
Incline Crunches - 1 x 30
Reverse Crunches - 1 x 30
Alternating Crunches 1 x 30

My genetics have given my a streamlined waist naturally, so I only train them once a week. The key is to watch the diet. Never ever use weights when you train abs!!

 

[Needhelp]

What routine should I do, as a beginner....

4 x 6-10 for everything; failure on every set....
Day 1: Chest, Triceps.
Day 2: Quads, Hamstrings
Day 3: Delts
Day 4: Calves,Abs, Forearms
Day 5: Back, Biceps
Day 6: Rest.
Day 7: Rest.

Chest,Triceps
Incline barbell Bench, Incline Flyes (Or would flat flyes be better?), Flat Barbell Bench, Dips

Quads & Hams
Squats, Stiffleg Deadlifts, Front Squat, Leg Curls

Delts
Military Press, Shrugs, Upright Rows, Front DB raises, Clean & Press

Calves, Abs, Forearms
standing calve raises, seated calve raises
Weighted Crunchs, Twist Crunches, Hanging Leglifts
Reverse barbell curls, farmers walk

Back'N'Biceps
Palms Away Pullups, Deads, DB Rows, Incline Dumbbell Curls, Barbell Curls, Concentration Curls, Hammer Curls

That, or...

http://wannabebig.com/article.php?articleid=25

I think i'm gonna go with the first one.. The first couple weeks, ill go pretty light and stuff but after that i'll be going as heavy as possible...

 

[Needhelp]

the grape juice and whey FOLLOWING your workout is fine. 25oz is quite a bit though. alot of unnecessary sugars. its good to get some simple sugars post workout.

breakfast is fine. whole eggs are not bad, especially if bulking. the fats are high but the calories will add up a bit too. looking at your food intake, it doesnt reflect a bulking diet. the calories dont look like they will add up considerably. is the oatmeal (1 cup) dry? or is that 1 cup measured after its cooked. trust me it makes a difference. 1 cup measured after its cooked is next to nothing, caloriewise.

as for grape juice being good before and after. skip the whey before, and dilute a little of the juice and sip it as you workout. you dont want to have a load of fluid in your stomach, nor force your body to digest anything while you need the blood in your muscles.

so basically you have only 2 solid food meals, with a possible third. i would shoot for something that will take a while to break down. brown rice, yams, oatmeal etc. even if you can do a bagel and something at work that will break up your day so you dont rely so heavily on liquid meals. even for cutting this is a good idea.

get in the habit of either calculating your calories up front or as you go through the day, to make sure you eat enough or dont overeat. (which i dont think is the case). its not a matter of you eating clean and you'll cut up. its a matter of you eating the right amount of calories. you could eat like shit and cut up, or you can eat clean and gain fat. calories, thats the name of the game.

hope that helps.
nate

Thanks Nate..

So no whey preworkout? And drink the grape juice while working out?

The rice is 1 cup before cooking...

@ 9:30 AM, i'll in a cup of oatmeal too... and a banana

@ 2:30, i'll eat a cup of oatmeal, and a banna too...

I'll eat 4 whole eggs, not just egg whites...

Any other suggestions?