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: -
(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….
My diet is very clean: -
40gm Protein+ 30 gm Maltodextrin +3 gm Lucein + BCAA’s+ Chromium
BCAA/ Vitamin A & E + a Fruit (Generally an apple) + Protein 40gm (After a gap of 15-20 mins)
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
Salad+2 Indian breads (very slow release, complex & coarse) +Veggies+ Chicken (120 gms approx)
A glass of Muscle Milk
Salad+1 Indian Bread + Plenty of Fish+ Veggies
Plenty of water consumed throughout the day.