Please Scroll Down to See Forums Below Ok I'm 17 yrs old and i'm 5'8". I weigh about 190 pounds. What I was wondering is what I could do to get a six pack. I lift a ton of weights I've never tried to max out when benching but I've past the 275 mark. I really need tips for getting a six pack. I need some stuff like a proper diet and some good exercises. Also about how long will it take? Thank you.
help me get a good diet
- Thread starter anarki
- Start date
keep it simple b/c you're young and need to have fun. Basically do this:
Do not consume sugars in any form except for 40g's of dextrose post workout along with ~30g whey in a shake.
Do not consume any white flour products, including but not limited to: white rice, white bread, pasta (unless it's whole wheat pasta), and pretty much all pastries. Keep consumption of whole wheat products high.
Aim to get a high quality protein source in each meal (i.e. meat) Make sure that if these meals have a significant amount of fat that you don't combine them with white flour or sugary products.
Drink Green tea several times daily, or better yet, pick up some green tea extract. You can get the metabolic rate increases of a diet pill without the stimulants.
If you are prone to being puffy at all, drop dairy and see how your body reacts. Some people can expose their six pack just by dropping sodium intake.
Whey protein only after workouts. If you need to substitute a shake for a meal somewhere, try to get a blend of proteins as whey is going to absorb too quickly leaving your body with a void to fill for the nxt 2-3 hrs.
Space all your meals to be about 2.5 hours apart. Several small meals is the best way to maximize nutrient absorbtion, stabilize blood glucose levels, and keep your metabolism moving at its most efficient rate.
As for exercises, just remember. Your six pack is there, you just gotta expose it. So without proper diet, you can do sit-ups till you're blue and it's still not gonna come out. "six packs are made in the kitchen, not the gym" To accelerate the process. Go for a 5 mile run in the morning before you eat and before school 2-3x/ week. This will ensure that your glycogen levels are at their lowest point of the day and maximize the usage of fat for energy.
You're in high school.. If you have to drink, try not to eat food while drinking. Alcohol has some nasty effects on nutrient partitioning, conveniently enough it often induces munchies...
Lastly, read as much as you can on this board. If you keep up with the posts on here daily, you will be on top of your sh*t in no time. Post up all u need with?'s. there's always someone here to answer them.
good luck
Do not consume sugars in any form except for 40g's of dextrose post workout along with ~30g whey in a shake.
Do not consume any white flour products, including but not limited to: white rice, white bread, pasta (unless it's whole wheat pasta), and pretty much all pastries. Keep consumption of whole wheat products high.
Aim to get a high quality protein source in each meal (i.e. meat) Make sure that if these meals have a significant amount of fat that you don't combine them with white flour or sugary products.
Drink Green tea several times daily, or better yet, pick up some green tea extract. You can get the metabolic rate increases of a diet pill without the stimulants.
If you are prone to being puffy at all, drop dairy and see how your body reacts. Some people can expose their six pack just by dropping sodium intake.
Whey protein only after workouts. If you need to substitute a shake for a meal somewhere, try to get a blend of proteins as whey is going to absorb too quickly leaving your body with a void to fill for the nxt 2-3 hrs.
Space all your meals to be about 2.5 hours apart. Several small meals is the best way to maximize nutrient absorbtion, stabilize blood glucose levels, and keep your metabolism moving at its most efficient rate.
As for exercises, just remember. Your six pack is there, you just gotta expose it. So without proper diet, you can do sit-ups till you're blue and it's still not gonna come out. "six packs are made in the kitchen, not the gym" To accelerate the process. Go for a 5 mile run in the morning before you eat and before school 2-3x/ week. This will ensure that your glycogen levels are at their lowest point of the day and maximize the usage of fat for energy.
You're in high school.. If you have to drink, try not to eat food while drinking. Alcohol has some nasty effects on nutrient partitioning, conveniently enough it often induces munchies...
Lastly, read as much as you can on this board. If you keep up with the posts on here daily, you will be on top of your sh*t in no time. Post up all u need with?'s. there's always someone here to answer them.
good luck
Babyfaced Assassin
New member
Excellent post ZK 
Can you give me some specifics on some good foods? I'm not much on knowing what to eat thats healthy. I don't drink at all so I don't need to worry about that. Bascially running is the only thing that will help with it? What about biking? I like to bike but how much would I have to bike to equal 5 miles of running?
Babyfaced Assassin
New member
Good foods list:
Carbs:
Fibrous veggies
Green Veggies
Sweet potatoes
Oatmeal
Yams
Barley
Quinoa
Lentils/Pulses/Beans
certain fruits
Protein
Chicken/Turkey Breast
Lean red meat
All Sea Food
Milk/Whey Protein Blends
Whey Protein Post Workout
Eggs Whites
Whole eggs in moderation
Cottage Cheese
Nuts in moderation
Nut Butters in moderation
Good Fats:
Fish Oils
Olive Oils/Olives
Flax Seeds/Flax Oil
Fats from Avacados, Raw Nuts etc
HTH
hit me with some K if u wish
Carbs:
Fibrous veggies
Green Veggies
Sweet potatoes
Oatmeal
Yams
Barley
Quinoa
Lentils/Pulses/Beans
certain fruits
Protein
Chicken/Turkey Breast
Lean red meat
All Sea Food
Milk/Whey Protein Blends
Whey Protein Post Workout
Eggs Whites
Whole eggs in moderation
Cottage Cheese
Nuts in moderation
Nut Butters in moderation
Good Fats:
Fish Oils
Olive Oils/Olives
Flax Seeds/Flax Oil
Fats from Avacados, Raw Nuts etc
HTH
hit me with some K if u wish
So I should pretty much get off sugars. I don't know anything about weight training or losing weight. So some of this I don't understand. Basically I should like have a piece of meat like turkey and some salad? Is protein really important? Should I always make sure I have that and the carbs in every meal?
E
eurorides
Guest
yes protien is important, stay away from excess or low quality carbs. read the ckd diet, you will find alot of the answers there.
Babyfaced Assassin
New member
anarki u need to read up about diets and what not
read these threads:
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=265096
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=81984
Also read around www.johnberardi.com
read these threads:
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=265096
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=81984
Also read around www.johnberardi.com
