Need to get 6 pac - UK-Muscle Body Building Community

Sven · 16-02-2005, 12:14 PM

Morning All,

. Basically I was doing alot of running + swimming and for the last month cross traning at 170 heart rate for 45 mins. More recently I have been doing some weights but not a whole lot.

The thing is I still have a bit of a belly - livid. I am eating sesnibly and avoiding most fat

I am really after a few tips on how to get the 6 pac showing - as it says below am currently on 12. something and nothing is showing.

	01/09/2004	01/11/2004	13/12/2004	13/01/2005	Actual 13/02	Pre 13/02/2005	13/03/2005	13/04/2005	13/05/2005	13/06/2005	Lost
Weight	91.7	82.8	80	78.5	76.3	76.3	74.1	71.9	69.7	67.5	15.4	16.79%
BMI	27.4	24.7	23.9	23.4	22.8	22.8	22.2	21.6	21	20.4	4.6	16.79%
BMR	8807	8293	8132	8045	7918	7918	7791	7664	7537	7410	889	10.09%
cal	2105	1982	1944	1923	1892	1892	1861	1830	1799	1768	213	10.12%
impedance	463	480	479	458	467	437	476	485	494	503	-4	-0.86%
fat %	20.9	16.8	15.2	13.5	12.7	12.7	11.9	11.1	10.3	9.5	8.2	39.23%
Fat Mass	19.2	13.9	12.2	10.6	9.7	9.7	8.8	7.9	7	6.1	9.5	49.48%
FFM	72.5	68.9	67.8	67.9	66.6	68	65.3	64	62.7	61.4	5.9	8.14%
TBW	53.1	50.4	49.6	49.7	48.8	49.8	47.9	47	46.1	45.2	4.3	8.10%

cheer

Mat

Carnivore · 16-02-2005, 12:27 PM

the 3 you should do is Dead Lift, Bench Press & Squat, ive never done an ab crunch to date and i have a nice 6 pack just from those.

Weighted ab crunches & hanging leg raises as well should help

**Great White** · 16-02-2005, 12:34 PM

Cardio, Diet for a six pack - Like Carnivore says, Compound movements are all yoiu really need for a six pack.

Obviously Crunches, leg raises, etc are essential for shaping tho.

Paul

Sven · 16-02-2005, 12:48 PM

thanks gents

How many should I be looking at?

Doing 100 sit ups morning + evening at the minute

Mat

ChefX · 16-02-2005, 01:10 PM

abs are 95% about diet and 5% your activities (aka cardio and weights)

Sven · 16-02-2005, 01:36 PM

Thanks for that Chef.

I am a real novice at all this and have no idea of that I should be eating..

Guessing it's going to be good to avoid all fat. But is there any particualrly good stuff I should be adding to my diet?

Cheers alot

OnePack · 16-02-2005, 01:48 PM

i thought there was a recommendation for example diets. It would be great if there is a section on example diets for abs, bulking, etc.

SportDr · 16-02-2005, 01:50 PM

You don't need to avoid fat to lose fat, some fats are essential to health. The kind of fats to avoid are trans fats, commonly found in margerines or saturated fats in large quantities such as are found in fatty cuts of meat.

It is high Glycaemic carbs which you need to avoid mostly, ie sugars. Do a google and you will find loads of info on this.

Now what your are doing looks just fine, why change anything? You just need to get your BF% below the golden 10% mark and you are nearly there.

Do not lose it too quick 2lb per week is optimal, any more and your body may sacrifice muscle mass for energy.

Keep up the weights especially the compound movements as these will develop your core nicely and increase levels of growth hormone and testosterone, both of which will aid in weight loss. They will also help you keep your present muscle mass which may be shed as a by-product of all of that cardio if you arent careful.

Well done on your achievements so far, keep it up mate and don't get impatient and turn to the ridiculous to shed weight. If you want to purchase an affordable effective diet written by one of your responders Chef X, then visit www.regimenx.com and purchase diatia. There is a thread on it here and the author 'Chef x' visits regualrly and answers any questions daily. There are many members of this board on it too, so we are always on hand to help.

Whatever you decide, good luck!

SD

P.S Nice record keeping, much like my own

Lauren · 16-02-2005, 02:01 PM

I agree with Matracabergfan - regarding sample diets! It would be a great idea to have a few eating options for all different kinds of goals such as a:

cutting diet, bulking/gaining diet, healthy eating diet, endurance diet and so on!...........

ChefX · 16-02-2005, 02:42 PM

um lauren those diets are all the same, they just need the calories adjusted to get the results.

Sven · 16-02-2005, 03:42 PM

cheers for the input people. I did sports science a few years back at college but it was all about biological side - krebs ATP etc, which is only slightly relevant here.

I dont particularly want to bulk up but just reduce the level of fat around the abs. I am very interested in the idea of 95% diet producing a six pack. But I suppose that's on the notion that you are doing hard weights??

I think alot of novices like myself don't have the first idea what their diet should comprise of.

Another quick question for all you pro's...
I have been trying to work out the correlation between FFM and TBW. I presume that as muscle holds more water TBW should increase with more muscle mass? And FFM would increase as TBW increases?

Also impedance - what's that all about?? I figure the lower the reading the better as muscloe conducts electricity better?

Cheers alot.

**hackskii** · 16-02-2005, 03:58 PM

You have to eat fat to lose fat.
Fats are necessary for good health.

Shy away from the processed foods like breads and pastas and go for the more whole foods like fruits and vegetables. Vegetables are really low in the GI and some fruits like berries are low as well.

Eating first thing in the morning helps to speed up the metabolism and eating many meals (small ) during the course of the day also speeds up metabolism.

Also drink lots and lots of water.

Diet is key to abs as when you have a higher percentage of bodyfat you wont see the abs.

If you are lean you will see the abs.

I would also eat no less than about 150 grams of protein a day spaced out evenly along with your other foods.

Good fats are stuff like avacado, olives, nuts, fish oils, flax seed.
Bad fats that should be avoided are trans-fats, hydrogenated oils.

16-02-2005, 12:34 PM	#3 (permalink)
Great White Sexy Moderator Join Date: Apr 2003 Location: United Kingdom Posts: 9,245	Cardio, Diet for a six pack - Like Carnivore says, Compound movements are all yoiu really need for a six pack. Obviously Crunches, leg raises, etc are essential for shaping tho. Paul __________________ Welcome to Uk-Muscle.co.uk "I was born perfect, and just like the great white shark, have never had to evolve!" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Hardcore Bodybuilding & Powerlifting Community! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Bodybuilding & Sports Video Sharing Community!

16-02-2005, 01:10 PM	#5 (permalink)
ChefX Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC Posts: 1,870	abs are 95% about diet and 5% your activities (aka cardio and weights) __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* *The Regimen X Bodybuilding System by The Family of X* In the great Greek poem by Constantine Cavafy titled "Ithaka," We are reminded that it is the voyage and the adventures on the way that count, not the arrival itself.

16-02-2005, 01:48 PM	#7 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,494	i thought there was a recommendation for example diets. It would be great if there is a section on example diets for abs, bulking, etc. __________________ Thank you.

16-02-2005, 01:50 PM	#8 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,623	You don't need to avoid fat to lose fat, some fats are essential to health. The kind of fats to avoid are trans fats, commonly found in margerines or saturated fats in large quantities such as are found in fatty cuts of meat. It is high Glycaemic carbs which you need to avoid mostly, ie sugars. Do a google and you will find loads of info on this. Now what your are doing looks just fine, why change anything? You just need to get your BF% below the golden 10% mark and you are nearly there. Do not lose it too quick 2lb per week is optimal, any more and your body may sacrifice muscle mass for energy. Keep up the weights especially the compound movements as these will develop your core nicely and increase levels of growth hormone and testosterone, both of which will aid in weight loss. They will also help you keep your present muscle mass which may be shed as a by-product of all of that cardio if you arent careful. Well done on your achievements so far, keep it up mate and don't get impatient and turn to the ridiculous to shed weight. If you want to purchase an affordable effective diet written by one of your responders Chef X, then visit www.regimenx.com and purchase diatia. There is a thread on it here and the author 'Chef x' visits regualrly and answers any questions daily. There are many members of this board on it too, so we are always on hand to help. Whatever you decide, good luck! SD P.S Nice record keeping, much like my own __________________ I don't like Sports and I am not a Doctor! You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819

16-02-2005, 02:01 PM	#9 (permalink)
Lauren The Lady Of The Manor Join Date: Jan 2005 Location: Bedfordshire, UK Posts: 2,291	I agree with Matracabergfan - regarding sample diets! It would be a great idea to have a few eating options for all different kinds of goals such as a: cutting diet, bulking/gaining diet, healthy eating diet, endurance diet and so on!........... __________________ "Are you a Raver?" "No, Im straight!" :love:

16-02-2005, 12:27 PM	#2 (permalink)
Carnivore Somewhere between depressed and suicidal Join Date: Apr 2004 Location: location, location Posts: 1,077	the 3 you should do is Dead Lift, Bench Press & Squat, ive never done an ab crunch to date and i have a nice 6 pack just from those. Weighted ab crunches & hanging leg raises as well should help

16-02-2005, 12:48 PM	#4 (permalink)
Sven Newbie Trainer Join Date: Feb 2005 Posts: 32	thanks gents How many should I be looking at? Doing 100 sit ups morning + evening at the minute Mat

16-02-2005, 01:36 PM	#6 (permalink)
Sven Newbie Trainer Join Date: Feb 2005 Posts: 32	Thanks for that Chef. I am a real novice at all this and have no idea of that I should be eating.. Guessing it's going to be good to avoid all fat. But is there any particualrly good stuff I should be adding to my diet? Cheers alot

16-02-2005, 02:42 PM	#10 (permalink)
ChefX Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC Posts: 1,870	um lauren those diets are all the same, they just need the calories adjusted to get the results. __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* *The Regimen X Bodybuilding System by The Family of X* In the great Greek poem by Constantine Cavafy titled "Ithaka," We are reminded that it is the voyage and the adventures on the way that count, not the arrival itself.

16-02-2005, 03:42 PM	#11 (permalink)
Sven Newbie Trainer Join Date: Feb 2005 Posts: 32	cheers for the input people. I did sports science a few years back at college but it was all about biological side - krebs ATP etc, which is only slightly relevant here. I dont particularly want to bulk up but just reduce the level of fat around the abs. I am very interested in the idea of 95% diet producing a six pack. But I suppose that's on the notion that you are doing hard weights?? I think alot of novices like myself don't have the first idea what their diet should comprise of. Another quick question for all you pro's... I have been trying to work out the correlation between FFM and TBW. I presume that as muscle holds more water TBW should increase with more muscle mass? And FFM would increase as TBW increases? Also impedance - what's that all about?? I figure the lower the reading the better as muscloe conducts electricity better? Cheers alot.

16-02-2005, 03:58 PM	#12 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,956	You have to eat fat to lose fat. Fats are necessary for good health. Shy away from the processed foods like breads and pastas and go for the more whole foods like fruits and vegetables. Vegetables are really low in the GI and some fruits like berries are low as well. Eating first thing in the morning helps to speed up the metabolism and eating many meals (small ) during the course of the day also speeds up metabolism. Also drink lots and lots of water. Diet is key to abs as when you have a higher percentage of bodyfat you wont see the abs. If you are lean you will see the abs. I would also eat no less than about 150 grams of protein a day spaced out evenly along with your other foods. Good fats are stuff like avacado, olives, nuts, fish oils, flax seed. Bad fats that should be avoided are trans-fats, hydrogenated oils. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

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