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Anyer 05-19-2010 12:18 PM

Cardio training advice needed for 6 pack considering a physical Limitation
 
Hey guys, I wanna get a 6 pack by my 30th birthday in 91 days…3month away.

I know that’s possible, but I was wondering if any of you could give me some advice considering my condition.

I am 5’8, 154 lbs around 22% body fat percentage. Don’t have any food allergies except for caffeine which I avoid.

About 5 years ago I got into an accident in which I broke one of my hips. The joint is stable now and I do physiotherapy religiously every morning. It keeps getting better and better but I cannot place too much pressure on that one hip and I have to avoid straining it.

Because of this, sprinting and other forms of high intensity impact cardio exercise are not allowed. I can and jog for about 10-15 mins at a stretch at a speed of 9kmph. Walking briskly is no problem (just very time consuming)

My weight training schedule is: -

M-Back Bicep
W-Legs Shoulder
F-Chest Triceps

(All 1st thing in the morning)

Tuesday, Thursday, Saturday and Sunday I keep for Cardio exercise. What’s the best I can do in this situation as an effective alternative to weak long form cardio?

Recently I read that Taylor Lautner (of Twilight fame) who packed on 30 pounds lean muscle mass did the following cardio routine: -

3-4 Compound exercises, each set for 20 seconds each, rest 15 seconds between each set, rest for 2 minutes between each circuit and a total of 2-3 circuits depending on your level of conditioning.

Would something like this work? The author who suggested this routine is very confident that it is a superior alternative to long form cardio and even HIIT. What do you make of it and do you have any other suggestions keeping my limitation in mind?

I do try to do Cardio in the evenings as well by walking my dog on the beach briskly for about an hour or longer. But this does not happen frequently because I get back from work pretty late on most days. I even tried to take up swimming as it is non impact and I can “sprint” in the pool, but getting to pool is only possible on weekends.

I was thinking of taking up cardio kickboxing with a trainer in my gym who assured me that he would work around my limitations, but I don’t think it’s too much of a calorie burner.

For all those of you who have made this journey and know what it takes, I do hope you can help me give me ideas and tips that shall help me achieve this life goal. I am very determined and am willing to make any sacrifice. I don’t even look at junk food and have gone off alcohol for the time being.

91 days left….

Thanks 

Btw,

My diet is very clean: -

Pre Workout-
40gm Protein+ 30 gm Maltodextrin +3 gm Lucein + BCAA’s+ Chromium

Post Workout-
BCAA/ Vitamin A & E + a Fruit (Generally an apple) + Protein 40gm (After a gap of 15-20 mins)

BREAKFAST (9am)
Bowls of Oats in skim milk with Resins & Almonds+ Glass of Carrot & Ginger Juice+ 1 full egg & 2 egg whites+ 2 Fish oil capsules

TWO HOURS LATER (11am)
Coconut Water+ 10 Almonds

LUNCH (2pm)
Salad+2 Indian breads (very slow release, complex & coarse) +Veggies+ Chicken (120 gms approx)

5 PM
A glass of Muscle Milk

DINNER (8:30pm)
Salad+1 Indian Bread + Plenty of Fish+ Veggies

Plenty of water consumed throughout the day.

Dr X 05-19-2010 03:44 PM

If you are 5'8" and 154lb with 22%bf you need muscle. I suggest you forget even trying to get a 6 pack and start packing on some meat and then shoot for next year.

However, if you must, the only way to get a 6 pack is diet. You must consume 500 calories less per day then you require. Keep it right around there. You can go 400 one day and 600 on another but by the end of the week you need to be 3500 calories in the hole. If you do not do this no workout routine in the world is going to help.

Dr X 05-19-2010 03:46 PM

By the way, on your diet. Lose the muscle milk at 5 and eat real food. Also I would make all the meals a carb and protein with the last 2 a fat and protein.

Anyer 05-19-2010 08:05 PM

Thanks Dr X, get more muscle seems to be the universal advice going around.


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