Six Pack- Getting Ripped for the summer thread

[Septic]

Hey guys,

 

Thanks to the likes of Geo and others on here, my life has basically been work and gym. I can't thank you guys enough (especially Sdistic and Geo) on the gym advice. I'm aiming to get a six pack before June and I was wondering if any of you had any decent advice on here regarding it. My current workout regime is:

 

Monday: Legs (Triceps if I have the energy). Squats, Leg Press and Calf Raise

Tuesday: Chest and Biceps. Chest= DB or BB Press, Incline and Flys. Biceps= Preacher curls, Hammers and Pull ups

Thursday: Shoulders and Tris

Friday: Back (Deadlift, Bent Over Row, Lat pulldown etc)

 

My current diet is: Breakfast- Protein Shake (Whey Protein) and some fruit. Lunch= Tuna/mayo sandwich on brown bread. Gym. Then Protein shake and some chicken dish with a tiny bit of rice.

 

I started boxing lessons from a personal semi-pro boxing trainer a month ago and it is unbelievably difficult yet really satisfying and addictive.

 

I know a good diet is key to getting a six pack but was hoping you guys could guide me as to what I should be doing to get those killer abs. Any help would be much appreciated.

 

Cheers!

[grahamc]

Lots of water, no alcohol and sleep

 

Calories seem a little on the low side, especially for a 4 on 3 off training week + the boxing...

[Neil-NA]

Good luck mate, but why is no one doing a bulking thread

[Scott]

I take it you are throwing in a lot of crunches into your routine? When I hit the gym a lot (it was black and white back then), no matter what I was working on that day, I would always kill my abs after the cooldown. I went to the gym every other day and alternated the ab workout I did. I had the full on 10 pack for years (6 packs are for pussies. I've now worked my way up to a full keg though

[Dan_Turism0]

Good luck mate, but why is no one doing a bulking thread

 

i'm currently bulking mate gained 25lbs in 3 months of training and spot on diet, i worked as a PT and dietary consultant for 4 years

[Neil-NA]

i'm currently bulking mate gained 25lbs in 3 months of training and spot on diet, i worked as a PT and dietary consultant for 4 years

 

Im bulking but have been out the gym for a week with a chest infection and my diet has gone to pot.

[Jamesy]

My current diet is: Breakfast- Protein Shake (Whey Protein) and some fruit. Lunch= Tuna/mayo sandwich on brown bread. Gym. Then Protein shake and some chicken dish with a tiny bit of rice.!

 

 

That sounds like very little to eat - do you have a cheat day in the week to eat what you want?

[Septic]

That sounds like very little to eat - do you have a cheat day in the week to eat what you want?

 

Today was a cheat day. Had a fried chicken wrap. I still felt guilty I do have protein shakes though every day.

 

 

I take it you are throwing in a lot of crunches into your routine? When I hit the gym a lot (it was black and white back then), no matter what I was working on that day, I would always kill my abs after the cooldown. I went to the gym every other day and alternated the ab workout I did. I had the full on 10 pack for years (6 packs are for pussies. I've now worked my way up to a full keg though

 

I've heard crunches won't help you get a six pack. Apparently you have to do like 200,000 crunches just to burn 1lb of fat. All based on conjecture though- I'm not quite sure.

 

Andrew (Sdistic) mentioned in a thread somewhere that big compound exercises help with the abs.

 

Cheers Neil. There is a bulking thread IIRC on here.

 

Lots of water, no alcohol and sleep

 

Calories seem a little on the low side, especially for a 4 on 3 off training week + the boxing...

 

I thought so too but I don't seem to be burning fat as fast as I want. Maybe I'm being too ambitious. I have lost 0.5kg this week.

[Geo]

Hey guys,

 

Thanks to the likes of Geo and others on here, my life has basically been work and gym. I can't thank you guys enough (especially Sdistic and Geo) on the gym advice. I'm aiming to get a six pack before June and I was wondering if any of you had any decent advice on here regarding it. My current workout regime is:

 

Monday: Legs (Triceps if I have the energy). Squats, Leg Press and Calf Raise

Tuesday: Chest and Biceps. Chest= DB or BB Press, Incline and Flys. Biceps= Preacher curls, Hammers and Pull ups

Thursday: Shoulders and Tris

Friday: Back (Deadlift, Bent Over Row, Lat pulldown etc)

 

My current diet is: Breakfast- Protein Shake (Whey Protein) and some fruit. Lunch= Tuna/mayo sandwich on brown bread. Gym. Then Protein shake and some chicken dish with a tiny bit of rice.

 

I started boxing lessons from a personal semi-pro boxing trainer a month ago and it is unbelievably difficult yet really satisfying and addictive.

 

I know a good diet is key to getting a six pack but was hoping you guys could guide me as to what I should be doing to get those killer abs. Any help would be much appreciated.

 

Cheers!

 

Simple fact is Abs don't come easy. You have to put in the work. I've been dieting now for 8wks, and thats my abs all through now, along with other cuts/striations else where. You have to have a balanced diet to give you your protein/carbs/fats. At present im having 6-7 meals with 300g protein, 150g carbs, 50g fats per day. And my cardio im hammering 40mins x2 per day + Training. There is no easy route to getting cut up, lowering cals, training hard, and cardio.

 

Here is what im doing just now

 

Diet -

 

meal1 4 whole eggs, 2 brown toast, coffee(splash milk, splenda) All my vits

meal2 35g oats(in water) 2scoops protein(in water)

meal3 200g lean turkey(grilled in 7 thai spices), 125g rice

meal4 150g sweet potato, 200g lean turkey(as above)

TRAIN

meal5 PWO 2scoops protein, 1 banana, 2 rice cakes.

meal6 220g Basa, loads of veg, 2tbls olive oil. 1 can diet pepsi

meal7 2scoops protein(in water)

 

Training

 

Mon - Chest/calves + 40mins cardio

Tues - Back + 40mins cardio

Wed - Shoulders + Cardio

Thur - Hams/abs + cardio

Fri - Arms + Cardio

Sat - Legs + Cardio

Sunday - CHEAT FRIGGING DAY!!!!

[Geo]

i will do a bulk thread once im done with my diet

[Scott]

 

I've heard crunches won't help you get a six pack. Apparently you have to do like 200,000 crunches just to burn 1lb of fat. All based on conjecture though- I'm not quite sure.

 

I never did the crunches and ab workouts to burn fat, I did them to tighten, tone and strengthen the ab muscles. I always worked on my abs, around 500 crunches per day at the gym, obviously varying types (leg raises etc).

 

I won dinner for 2 at the gym I used to frequent by doing over 3000 ab crunches in the one go, my neck got sore way before my gut did too lol. I've always had strong abs, even now with my flabby gut hanging over the muscle I can still feel the core strength in them.

[Neil-NA]

i will do a bulk thread once im done with my diet

 

 

Geo i could do with firing you a pm if you dont mind sometime (dont worry im not after you doing a diet or anything)

[Geo]

 

Geo i could do with firing you a pm if you dont mind sometime (dont worry im not after you doing a diet or anything)

 

go for it mate, will keep me from cutting my wrists and heading to Mcdonalds and OD'ing on food.

[Jarek]

hard work simple as that.. simple but not easy.

[Septic]

Simple fact is Abs don't come easy. You have to put in the work. I've been dieting now for 8wks, and thats my abs all through now, along with other cuts/striations else where. You have to have a balanced diet to give you your protein/carbs/fats. At present im having 6-7 meals with 300g protein, 150g carbs, 50g fats per day. And my cardio im hammering 40mins x2 per day + Training. There is no easy route to getting cut up, lowering cals, training hard, and cardio.

 

Here is what im doing just now

 

Diet -

 

meal1 4 whole eggs, 2 brown toast, coffee(splash milk, splenda) All my vits

meal2 35g oats(in water) 2scoops protein(in water)

meal3 200g lean turkey(grilled in 7 thai spices), 125g rice

meal4 150g sweet potato, 200g lean turkey(as above)

TRAIN

meal5 PWO 2scoops protein, 1 banana, 2 rice cakes.

meal6 220g Basa, loads of veg, 2tbls olive oil. 1 can diet pepsi

meal7 2scoops protein(in water)

 

Training

 

Mon - Chest/calves + 40mins cardio

Tues - Back + 40mins cardio

Wed - Shoulders + Cardio

Thur - Hams/abs + cardio

Fri - Arms + Cardio

Sat - Legs + Cardio

Sunday - CHEAT FRIGGING DAY!!!!

 

And my life changes once again! Bl00dy hell- surely that is too much to eat?! I weigh 65kg though Geo and am about 5'8. I cut out the rubbish I used to eat before (you'll remember all the random curries and friend food I used to eat before and I weighed 72-73kg 5 months ago).

 

40 minutes cardio x 2 PLUS training is going to be a killer but I'm on it if you say so. It'll definately help with boxing too.

 

never did the crunches and ab workouts to burn fat, I did them to tighten, tone and strengthen the ab muscles. I always worked on my abs, around 500 crunches per day at the gym, obviously varying types (leg raises etc).

 

500 crunches sounds like a lot! Do you do crunches Geo?

[Geo]

And my life changes once again! Bl00dy hell- surely that is too much to eat?! I weigh 65kg though Geo and am about 5'8. I cut out the rubbish I used to eat before (you'll remember all the random curries and friend food I used to eat before and I weighed 72-73kg 5 months ago).

 

40 minutes cardio x 2 PLUS training is going to be a killer but I'm on it if you say so. It'll definately help with boxing too.

 

 

 

500 crunches sounds like a lot! Do you do crunches Geo?

 

that diet works out at 2,500 calories So really its not alot of eating. you will probably have to change it about etc, to suit your weight. maybe jump down to 2000cals per day? If your doing boxing that will count towards your cardio, so you could get away with doing 3 x per week @ 30mins? you will need to run it and see how you get on?

 

i dont do abs as often as i should bud, they get a good kicking through heavy legs and back. Im training them 1x per week like any other body part just now.

[supra_aero]

My advice is join a PROPER hardcore martial arts or wrestling school.

 

Within 6 weeks you d be ripped. Assuming you eat right and are moderately low on bodyfat now.

[supra joe]

All this talk of dieting is knocking me sick lol, I eat anything I can get my hands on and still have crazy abs all year round and that's at just over 15 and a half stone.

 

I love my metabolism haha

[Septic]

that diet works out at 2,500 calories So really its not alot of eating. you will probably have to change it about etc, to suit your weight. maybe jump down to 2000cals per day? If your doing boxing that will count towards your cardio, so you could get away with doing 3 x per week @ 30mins? you will need to run it and see how you get on?

 

i dont do abs as often as i should bud, they get a good kicking through heavy legs and back. Im training them 1x per week like any other body part just now.

 

Ah cheers man. I will follow your routine including diet. The workout you should me before worked wonders and this sounds equally as brilliant. Can't wait to go to the gym now

 

My advice is join a PROPER hardcore martial arts or wrestling school.

 

Within 6 weeks you d be ripped. Assuming you eat right and are moderately low on bodyfat now.

 

I have really bad shin splints though. I do boxing and that is really hardcore. I almost passed out a couple of weeks ago from some MENTAL circuit exercise PLUS sparring. My trainer is a legend.

 

All this talk of dieting is knocking me sick lol, I eat anything I can get my hands on and still have crazy abs all year round and that's at just over 15 and a half stone.

 

I love my metabolism haha

 

I hate you.

[supra_aero]

All this talk of dieting is knocking me sick lol, I eat anything I can get my hands on and still have crazy abs all year round and that's at just over 15 and a half stone.

 

I love my metabolism haha

 

Us hard gainers. Gotta love it.

[supra_aero]

if your trainer is pushing you that hard and your abs aren't showing I'd focus on diet over training.

[Holden1989]

This thread is useless without pics

[Septic]

if your trainer is pushing you that hard and your abs aren't showing I'd focus on diet over training.

 

To be honest, my new routine for abs has really just begun. Having recently started boxing and focusing on cardio, I have consistently lost 0.5kg a week. I have seen gains and my stomach isn't the family pack it used to be. I can see an outline for my abs already now but just need a plan to follow. Geo, as always, comes through with some crazy stuff which I'm going to incorporate today.

 

Can't wait to have amazing abs! It'll be the first time evah!!!!!!!

[Havard]

Cadbury's Caramels are 3 for £1 in our local Spar..!!

[supra joe]

This thread is useless without pics

 

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Dont get me wrong, diet will help, but so will hard work and determination.

Doing your abs with a medicine ball or a light weight will build the muscle pushing them out that little bit further.