How long does it take to get a six pack?

[Tru]

http://www.abcbodybuilding.com/magazine/animals8weekstoawesomeabs.htm

I'm gonna do that for abs..

But I can't do Seated Bench Crunch or
Swiss Ball Crunch so i'll replace those with crunches and weighted crunches.....

How long do you think it'll take for me to get a 6 pack?

I'm pretty lean now... 165 @ 5'11

[geoffgarcia]

it depends on your base condition.
and depends on how much ab development you've done in the past, as well as your body fat.

Also depends on how quickly you can build muscle, your diet, and not just what routine you do, but how strictly/well you actually do it.

For some people they can get it out there in a few weeks, others can work out for years and not get one.

Sorry there isn't a simple answer to this one...

[MonkeyBoy]

Their is a simple answer....

DIET !! DIET !! DIET !! DIET !! DIET !! DIET !! DIET !! DIET !! DIET !! DIET !! DIET !! DIET !! DIET !! DIET !!

[InferiorDesign]

i do strength ab training once a week, cardio ab training once a week, and strength oblique training once a week, sometimes every other week. with a low bf and two months you can have a nice six pack

[geoffgarcia]

diet alone won't get you a sick pack worth crap.

if you run your hand down yoru stomach and you can feel each and every ab muscle, then yeah, do diet.
Else, work on your muscles.

[tony touch]

forever...maybe never:( :( :( :( :(

[Behemoth]

geoffgarcia, if you have nearly any muslce in your abs alone you pretty much can have showing abs with diet alone. I know kids that have never touched any weights in their life and must have 4% and you can see a scrawny 6 pack with ribs popping out everywhere else. I personally don't consider those abs though, but if you already have muscle underneath the key IS diet. 90% diet 10% exercise, I'm not saying don't do ab exercises, you still definetly need them to have a NICE 6 pack, but it all really lies in diet.

[CBates]

Some people just don't have it genetically to have a 6 pack. I've had my body fat pretty F'n low before and still didn't have a well defined 6 pack. I had nice abs, couldn't grab any fat on my stomach, but just didn't have the 6 pack look.

[Accipiter]

gosh that article was ******ed.

[Tru]

U don't think that's a good ab routine?

[Behemoth]

I like the weighted leg lifts, I think I'm going to incorporate them into my routine, other than that I like my routine.

[MWB]

My abs are starting to come in now from my cutting diet. I only do 2-3 sets of weighted crunches per week. No ab routine will make your abs show up. Losing the fat that is covering them up will.

[Paul Stagg]

No, that is not a good routine, and won't get you a six pack any better than doing 3 sets of crunches once a week.

DIET makes your abs show.

Train them to make them STRONGER. No need to keep changing your movements.

[Tru]

I thought you changed movements because your abs adapt.. This is what FreakyMutation told me...

What do you recommend Paul?

I think I have a decent diet... And im gonna start doing cardio 2x/week, or maybe even 3x..

[Accipiter]

yup, lose the fat, get a better diet. Dorian Yates: "abs are 90% made in the kitchen"

[Tru]

This is my diet.....

7:00/4 Eggs, 2 cups of Oatmeal--2 glasses of Milk

9:30/2 String Cheeses

12:30/Chicken (In the summer, i'll eat Veggies and Rice too)

3:30/2cans of tuna, oatmeal, and veggies

4:45/Workout

5:45/Whey W/ 1% Milk

8:00/Chicken, Rice, Veggies

10:00/Whey W/ Water

Then i'm gonna do sprints on Wednesday and Saturday, and maybe i'll add them in on another day too...

Would it be best to do sprints on a day off? In the morning is for cardio right? before I eat?

[Lettuce Face]

Originally posted by Tru


How long do you think it'll take for me to get a 6 pack?


about a week

[Monster Muscle]

everyone has perfect abs. The secret is to have low body fat!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!SIMPLE AS THAT!

[Accipiter]

OK, I'd say we pretty much killed this issue.

[Belial]

Originally posted by Tru
I thought you changed movements because your abs adapt..


:scratch:

erm, no.

[Monster Muscle]

Originally posted by Accipiter
OK, I'd say we pretty much killed this issue.
i got lazy and didn't read what people wrote, guess i should read things in the near future:D

[Tru]

What should I do for abs then?

Why do people like freak have like 10 ab movements and rotate them? It seems to work for him...

[noahfor123]

try aggressive rollerblading, i do and i have a 6 pac without doing any ab work and my body fat isnt really that low

[Behemoth]

noah, please explain to me how aggressive rollerblading gives you a six pack? There is no way you get the right strength training from it to build the muscles and you say your bodyfat isn't that low, that means the rollerblading isnt burning enough fat to make em show.
Another thing, if you do no ab work your not very into bodybuilding or any sort of muscle training so don't give dumb advice, *shrugs*... fruitbooters

[Accipiter]

teh constant moving of the hips would work your abs. Direct ab work isn't even neccesary, I've gone months at a time without working them, and have always had the chiseled stomache I like so much.

[geoffgarcia]

running is a good ab workout also I find.
Especially hard sprints.
you use your abs (a little) when you raise your legs (thus leg lifts do wonders for your abs)
(along with your hip flexors)

[Shocker]

Originally posted by Tru
This is my diet.....

7:00/4 Eggs, 2 cups of Oatmeal--2 glasses of Milk

9:30/2 String Cheeses

12:30/Chicken (In the summer, i'll eat Veggies and Rice too)

3:30/2cans of tuna, oatmeal, and veggies

4:45/Workout

5:45/Whey W/ 1% Milk

8:00/Chicken, Rice, Veggies

10:00/Whey W/ Water

Then i'm gonna do sprints on Wednesday and Saturday, and maybe i'll add them in on another day too...

Would it be best to do sprints on a day off? In the morning is for cardio right? before I eat?
cut out that dairy - string cheeses wont get u there

WTF is aggressive rollerblading ?
* imagines hitting people over the head and skating off *

Importantly, Accipiter is gay.

Crunches are my last priority in an ab routine.
They seem to me like trying to build a bicep by flexing in the mirror.

[Tru]

So, cut Milk, and cheese? Anything else?

[Behemoth]

Get rid of the cheese, but I wouldn't say you have to get rid of all the milk. Drink skim as oppose to 1% try not to drink more than a cup a day. I drink mine with whey post workout when I can afford the sugar it has.

[smalls]

Milk isnt that detrimental to cutting. As you get really lean you may want to cut it out more and more, but I drink at least 5 cups a day and I am dropping fat consistently.

[Tru]

I'm gonna cut the milk, I think... except maybe a few glasses (Post workout--and breakfast)

Anything else I should cut or add?

[Chomsky]

Maybe you want to go a bit lower carb.
Oh, by the way, you can get a six pack without doing any isolation exercises at all. I am 6'2, 180 ish pounds with 8% body fat, and i have great abs. It's a function of diet and compound movements if you ask me.

[WillyTheGreat]

^ey man, get on AIM...you have like almost the same height and weight as me...I'd like to compare and contrast, if you will, lol. IM me when you get on if you can, thanks.

I can't drink milk, lactose intolerant. :cry: ... it's weird, even if I drink Lactaid my stomach still hurts, what a burn.

[Tru]

So.. What should I cut out for carbs?

[Behemoth]

Your carbs seem fairly low to me

[Tru]

Should I eat pasta instead of rice?

[Behemoth]

Is the rice brown? I'd eat brown rice over pasta any day, just watch how much rice you eat, just a few spoonfuls has a butload of carbs

[Tru]

Yes, brown rice

[Sebi]

Originally posted by Tru
How long do you think it'll take for me to get a 6 pack?You already have one. Like everyone else.

[steelattack]

aggressive rollerblading is like doing tricks and stuff. anyway when you jump up onto a chest high handrail you have to pull your legs and feet up to that height with like 10 pound skates on either foot which gives your abs a pretty good workout. after hitting a rail for a day my abs are pretty sore

[Accipiter]

HEY! I saw that shocker....guy just slipped that in there....like a pinky where it don't belong...

[Warblade]

Originally posted by TryingToBeBig
Get rid of the cheese, but I wouldn't say you have to get rid of all the milk. Drink skim as oppose to 1% try not to drink more than a cup a day. I drink mine with whey post workout when I can afford the sugar it has.

Dinking whey in milk postworkout? Won't that slow down the absorbtion of the whey? I thought the whole benefit of whey was for it to be quick digesting protein so you can replenish your muscles right after a workout.

Whey with milk seems ok any other time.

[Silverback]

how longs a peice of string? theres a clue

[davetha1]

String Cheese is usually about 3-4 inches long and about 1/2 an inch thick.

[Tru]

So take the Whey W/ Water?

[Behemoth]

Yeah your right, maybe I should change that up

[Sebi]

Originally posted by Tru
So take the Whey W/ Water? IMO it doesn't matter.

[jsingh]

try upping ur protein in take and reducing ur carbs. Also add arobic excersise while do that ie running biking swimming etc and maybe crunches 3 times a week. i ran and eat nothing but protein, water, Glutime acid, vit c tablets, whey protein drink and ran every day for 4 week (1 mile) and got a six pack

[Tru]

You ate no carbs like rice or oatmeal? Isn't that reallly unhealthy?

[Sebi]

it is

[Accipiter]

if done for a long time it is.

[Warblade]

Originally posted by Tru
You ate no carbs like rice or oatmeal? Isn't that reallly unhealthy?

Yeah, don't do it. It sounds like a keto diet. I think a lot of hardcore BBers do it. However, these are usually competition level BBers. They usually do it to get down to like 4% bodyfat. Most people only need to get down to 9-10% bodyfat for their abs to start showing. You can get down that low with just a normal healthy diet (obviously you'll need to expend more calories than you eat).

I've been on a diet now for about 4 weeks. I'm 500 under maintenance, lift 4 days a week and cardio in the morning on my off days (3 days a week). On saturdays I have a carb up day to increase my leptin levels, and to keep my sanity. Progress is a little slow, but its happening. Heck, today while changing at the gym I saw the outline of my abs in the mirror. Nothing like progress to boost determination.

[cyclone]

How long to get a six pack??

I guess that depends on how far away the store is.

(sorry...couldn't help myself)

[Tru]

I've already got an outline of my abs.. If I flex, it looks like I have a 6 pack in the mirror but if I look down.. Looks like flab, lol..

[ericg]

Dont look down!!

Diet is the key and it WONT hapen over night or over a week or even over a month. Stick with a clean diet and the 6pak will be there in due time.

[Tru]

Well.. My diet is this (Changed a little :D)
For the summer..
7:00/3 eggs, Oatmeal

9:30/Beef Jerkey

12:00/Chicken, Milk

2:00/Beef Jerkey

3:30/Chicken, Rice, Veggies

4:45/Workout

5:45/Whey W/ Water

8:00/Tuna, Veggies

10:00/ Whey W/ Water

Summer is almost the same... Eat more veggies, but that's about it..

For abs I do this:
4 Sets of 20
Crunches--90 degree angle (123 TUT)
Twist Crunches
Reverse Crunches

I do that Mon, Wed, and Friday..

[Accipiter]

Tru, you don't have to work abs that often..and drop the beef jerkey...not sure if that was a joke or not

[Belial]

Why would you suggest he drop the beef jerky?

[Accipiter]

it's horrible..is he talkin like slim-jim type stuff?

[Belial]

That stuff ain't so good, but true beef jerky is extremely lean beef. Other than the high sodium content, it's an excellent protein source, and tastes better than tuna. :)

[Accipiter]

aaaah ok, yeah I just looked it up on fitday.com, didn't realize there was that much protein in it. mental note: check out beef jerky