HELP(people that have six pack )

[Eric3237]

Are you currently engaged in a bodybuilding routine?

ChinPiece already asked you how many carbs and fats YOU think your taking in.

If all you want to do is uncover your abs then it's much easier to do if you are not currently tryng to build muscle.

Since you mentioned a lot of protein, then I will assume you're bodybuilding. That means the diet gurus will need some info from you. But I'm just wondering, having read some of your earlier threads: haven't you been down this road before?

[PERBOD]

yea i have been thru this before but then i stopped for a while cause i got a stomach infection and it sucked so i quit but know im trying to get back in shape

[Eddie0206]

Try and do some weighted situps, and declined sit ups. As for good fats, there are some generic tortilla chips that have plenty of monounsaturated and polyunsaturated fats which if I recall are good fots to consume in moderation. The chips also have 0 saturated and 0 trans fat. If I am wrong someone correct me.




The Basics to Perfect Abs by 8pack

Low Body Fat is the first key step to Perfect Abs. After that, it’s all working out to achieve the Perfect Abs. What you gotta do is get yourself organized, watch what you eat. Start off by canceling out the Whopper Menus off of your daily meals. After the canceling, take everything out of your refrigerator, and throw them away. You are now fresh. Go to your food store and fill your refrigerator with healthy and useful food like vegetables, fruits, fish etc.

Other then eating healthy to lower your BF% is doing cardio, What I do for cardio is Shadow Boxing, Heavy Bag, and Jump Rope, I do this because I box, this seems to be enough for me but the most popular and best cardio is Running or Swimming.

Abs are just like any other muscle group in your body but most people do not treat them like one. You should train your abs 1-2 times a week. You need to try it out and see which one fits better for you. A basic routine would go like this:

Crunches for 2 sets 30 reps
Sit Ups for 2 sets 30 reps

But this is a limited routine, you can only get so far. If you want your abs to pop out, be ripped and hard, your abs need much more of an intense workout. What I recommend is to have this routine for 3 weeks in a row, once every week of course, taking 1-2 min rest between sets :

Weighted Decline Crunches 8 reps for 3 sets
Cable Crunches 8 reps for 3 sets
Weighted Leg Lifts- 8 reps for 3 sets

Then after having done this for 3 weeks, do this endurance routine for 1 week:

Light Weighted Sit Ups- 25 reps for 2 sets
Leg Lifts- 25 reps for 3 sets (or however many reps you can do)

After that, repeat the 4 week routine.

Or another way of training. Supersets (little more advanced stuff):

Weighted Decline Crunches - 16 reps
20 sec rest
Weighted Leg Lifts - 16 reps

45 sec rest

Weighted Decline Crunches - 14 reps
20 sec rest
Weighted Leg Lifts - 14 reps

45 sec rest

Weighted Decline Crunches - 12 reps
20 sec rest
Weighted Leg Lifts - 12 reps

45 sec rest

Weighted Decline Crunches - 10 reps
20 sec rest
Weighted Leg Lifts - 10 reps

45 sec rest

Weighted Decline Crunches - 8 reps
20 sec rest
Weighted Leg Lifts - 8 reps

If you want results with this routine, you need to keep with the timing, you cannot do this routine without a stop watch.

Some Things to Keep in Mind

-Try doing your cardio on different days then your training days.
-Train with a Partner.
-Don't eat protein bars before workout.
-Focus mentally to your workout.


From MuscleGod at musclekingdom.com

[ChinPieceDave667]

read Dr. X's sticky on cutting and this
http://www.bulknutrition.com/?articleID=30

they are real good sources.

[PERBOD]

k thnx every one i really apreciate and ill tell u how its going in a month

[Chuck Norris]

Originally Posted by ChinPieceDave667

read Dr. X's sticky on cutting and this
http://www.bulknutrition.com/?articleID=30

they are real good sources.

thats a pretty good read