Want to have a 6 pack by September--and be cut--questions

[Needhelp]

like a gallon a water/day?

I edited the first one, does that look good?

What about supersets, drop sets, high reps, forced reps, and other things.. i've heard you can do these inplace of cardio and see great results... I only really know about supersets though..

How fast do you think i'll drop the BF down to 10% and when do you think i'l get a six pack?

thanks

Duritz, yeah if you could post that.. That'd be great Thanks

 

[plornive]

Well, German Volume Training, where you do 6-10 sets of 10 reps of each exercise, will aid in fat-burning and you won't need cardio. It also won't preserve your muscle mass when not combined with heavier workouts (unless you don't have much muscle mass anyway).

Cardio will, in my experience, provide the fastest results if you want a six pack. But its not necessary.

 

[origip]

...

Needhelp,

if I were you I'd substitute the chicken and rice for chicken/veggies/flax oil. Also, I'd either take out the oatmeal or move it to an earlier meal, say before 5pm.

Stick with 11-12x bodyweight as far as cals.

Also, I'd say that if you want to see a six-pack you gotta do cardio. Start out with 20 minutes 3x week. Move time up each week (with maybe 45minutes max) and then start adding days and drop time again (say 30 minutes 5-6x week) and then work your way up again. I'd say you should be doing 45 minutes 6x week in the AM on an empty stomach around the beginning of august.

The closer you come to september you'll want to lessen carbs but still use refeeds. Too many carbs=insulin response --> lypogenesis (fat creation).

The key is consistency and dedication. You might not see results immediately, but every little thing helps getting towards your goals, noticable or not. If you fall off the wagon don't go nuts and binge just because you had one chocolate chip cookie or something. The more closely you follow a strict diet which focuses on lean meats, healthy fats (unsats like olive oil and flax, and then fish oil too), and low GI/fiberous carbs--ie veggies--the more quickly you'll see results/progress. Be careful, one fuck up binge could erase a weeks worth of watching cals and cardio...SO JUST KEEP THAT IN MIND!

keep us posted.

origip

 

[Needhelp]

For cardio, what should I do?

Someone suggested to me just walking for 30 minutes around my house or up and down stairs before breakfast..

I edited the top diet, is that good now?

Also, is my ab routine good?


Should I do the German volume training?

Here's my routine:

Mon: Chest/Tri's/Abs (Sets of: 12, 10, 8)
---------------------------
Warm up Incline Press
Incline Press
Flat Bench Press
Incline Flyes
Skull Crushers
Dips
4 Sets of 20 for abs
90 Degree Crunches
Reverse Crunches
Twist Crunches


Tuesday: Legs
Light squats (No rack) -- 4 sets of 15 going really slow focusing on form
Front squats
Single Leg Squat

Wed: Abs (Same as Mondays abs)

Thursday: Back/Bi's/Forearms (Sets: 12, 10, 8)
DeadLift
DB ROWS
Standing Barbell Curls
Concentration Curls
Hammer Curls
Reverse Barbell Curls

Friday: Shoulders/Abs
Clean and Press
Military Press
Shrugs
Front Raises
(abs same as other days)

Monday through friday, I do AA2 before the workout..

Thanks for all the help

 

[Needhelp]

bump

 

[Toshendin]

I've got the same goal. 6-pac(even a 4 pac would make ME happy, to tell you the truth) for September. I'm following Crum's Diet right now, but I'm feeling really drained most of the time. From lack of carbs, I guess.

lol, and I've got ALMOST the same stats as you.
5'10, 165lbs, 14 years old, roughly 15%, maybe more, but not much more.

 

[Needhelp]

Hey that's cool... Let me know how you're coming...

Are you working other muscle groups or just abs? WHat's your routine and diet look like?