how to get a 6 pack

[Ezekiel]

where can i find a chart of food to eat and how many calories a day i need and how much protein and stuff

Chart

 

[maxspeed96ct]

I use www.fitday.com to calculate and track my diet

 

[poysyn]

atkins diet is shit, south beach diet is moderately shit.

eat clean foods:

proteins: cottage cheese, lean beef (96%), lean turkey (97-99%), chicken breast, whey powder, casein powder, eggs (egg beaters I prefer, if you eat regular eggs just be easy on the yolks)

carbs: oats, brown rice, whole wheat pasta, yams, potatoes, maltodextrin/dextrose (pwo only)

fats: nuts, olive oil, fish oil, flax oil

eat those (make sure you intake enough cals to preserve muscle mass - typically at least 2,000 in most males) and lift hard, do some walking or HIIT and you will start dropping bf%

 

[automaticj5]

Wrong forum bro, but if you want to know how i do it.. i'll tell you.

Go to 7-Eleven or any gas station for that matter and just buy one.

You gotta be 21 tho . .

LLLLLLLLLLOOOOOOOOLLLLLLLLLLLLLLL

 

[Nathan]

You need to do a lot of reading and playing around with your diet to get a feel for what your body is capable of. A good place to start is by doing a search on the Glycemic Index and getting a feel for how your body processes carbohydrates and how to properly manipulate your body's natural insulin spikes to maximize fat loss/minimize fat gain. Read a ton.

 

[Hybridtheory2o]

Yep you are gunna need to workout hard and play around with your diet a lot. You should ease into it tho. Dont go get a competition diet off the internet and think ur gunna follow it to a T and be happy. What I did was workout for a year or two thinking I wouldnt need to diet and I was wrong and I started easing into diets making them more strict as I got better at resisting tempations when opening the fridge. Dieting takes a lot of discipline no matter what level you are at though.

Easy way to look at it..Eat shit you typically will look like shit..Eat good and you will typically look good. Think of food as your fuel and think of your body as a sports car as you progress. You wouldnt put shit fuel in a corvette would ya or not change the oil until its way overdo and put shit oil in when ya do and then drive it like a maniac would ya? Well dont do that to your body. Eat every 2-3 hours drink plenty of water and take in proper nutrients then go hit that gym with some intensity.

 

[P A U L]

where can i find a chart of food to eat and how many calories a day i need and how much protein and stuff

i've noticed many of these people here are crazy bodybuilders with their crazy 5 or 6 meal a day thingies..

lemme give you my half-assed approach and a six pack.

count your calories... consume approximately 1500 a day.
burn about 500 a day.... that's right... do some cardio and make sure you burn 500........ that means get your heart pumping real fast for 45-60 minutes EVERY DAY.

(unless you're already skinny)
in which case, just do some sit up for 3-4 weeks.

i read that a six pack abs won't be visible unless you're at 10% body fat.