tips for getting a 6pack.......

Discussion in 'Underwear, Clothing, and Appearance Issues' started by D_Hammond Happydipper, Sep 17, 2010.

  1. D_Hammond Happydipper

    D_Hammond Happydipper Account Disabled

    Joined:
    Sep 8, 2010
    Messages:
    754
    Likes Received:
    1
    I been working on it for 13 months and I am stuck at my current weight
    about 170-175.


    before I was at 215-220

    I wear a size 36 now before it was a size 40-42, depending on the style .
     

    Attached Files:

    #1 D_Hammond Happydipper, Sep 17, 2010
    Last edited: Sep 17, 2010
  2. nano750

    nano750 New Member

    Joined:
    Nov 27, 2008
    Messages:
    57
    Likes Received:
    0
    Gender:
    Male
    Location:
    Cali
    You might not have a six pack but you do have the "v". Very nice.

    What's your diet and workout like?
     
  3. D_Hammond Happydipper

    D_Hammond Happydipper Account Disabled

    Joined:
    Sep 8, 2010
    Messages:
    754
    Likes Received:
    1
    my diet is not so good



    fast walking 2 to 3 miles ever other day


    should I increase it to 5-6miles?


    bicep curls(mass to strength ratio sucks for me) lol


    and some push ups also 20 or so hey last year i could do only none :rolleyes:
     
  4. Truck

    Truck New Member

    Joined:
    Oct 7, 2009
    Messages:
    190
    Likes Received:
    0
    Gender:
    Male
    Well, you won't get a six pack through walking/bicep curls/pushups.

    Abs become noticeable at a very low body fat %, which means for you, The most important thing to do is diet and exercise. Throw in some crunches every other day, which will help gain some muscle while you lose some flab
     
  5. D_Hammond Happydipper

    D_Hammond Happydipper Account Disabled

    Joined:
    Sep 8, 2010
    Messages:
    754
    Likes Received:
    1
    I not doing any crunches right now as I pulled a muscle in my back when I was sleeping
     
  6. erratic

    Gold Member

    Joined:
    Nov 27, 2007
    Messages:
    4,410
    Likes Received:
    287
    Gender:
    Male
    Location:
    Canada
    Truck is right.

    Basically, everyone has a six pack. Most people also have a totally healthy and normal pad of water weight and fat over it. To get rid of that you have to eat right (low sodium, balanced carbs, protein and fat) and cardio, cardio, cardio.
     
  7. D_Hammond Happydipper

    D_Hammond Happydipper Account Disabled

    Joined:
    Sep 8, 2010
    Messages:
    754
    Likes Received:
    1
    i cut the soda out


    -880 calories


    Stomach deflated quite a bit


    guess I had a lot of Gas i will post some new pics later
     
    #7 D_Hammond Happydipper, Sep 18, 2010
    Last edited: Sep 18, 2010
  8. erratic

    Gold Member

    Joined:
    Nov 27, 2007
    Messages:
    4,410
    Likes Received:
    287
    Gender:
    Male
    Location:
    Canada
    Yeah, pop is terrible for people trying to cut fat. It's canned sugar, really, and gets converted to fat almost instantly. I'm told that sugar also helps you retain water, which you don't want if you're looking to look shredded.
     
  9. D_Hammond Happydipper

    D_Hammond Happydipper Account Disabled

    Joined:
    Sep 8, 2010
    Messages:
    754
    Likes Received:
    1
    I do live in the Desert but my body all ready adaptive to the Desert conditions. I do not even start sweating tell it hits at lest 100F-110F (37.7C to 43.3C)
     
    #9 D_Hammond Happydipper, Sep 20, 2010
    Last edited: Sep 20, 2010
  10. D_Hammond Happydipper

    D_Hammond Happydipper Account Disabled

    Joined:
    Sep 8, 2010
    Messages:
    754
    Likes Received:
    1
    Heres a up date for NOV

    Dropped down to 158 now!

    down to a size 32
     

    Attached Files:

    #10 D_Hammond Happydipper, Nov 15, 2010
    Last edited: Nov 15, 2010
  11. cdog204

    Gold Member

    Joined:
    May 6, 2007
    Messages:
    674
    Albums:
    1
    Likes Received:
    196
    Gender:
    Male
    Location:
    London
    There ya go! Now crunch crunch crunch and take in protein! You'll be ripped in a few months!
     
  12. erratic

    Gold Member

    Joined:
    Nov 27, 2007
    Messages:
    4,410
    Likes Received:
    287
    Gender:
    Male
    Location:
    Canada
    Congratulations! You look great. P.S. My ideal body weight is 155, but I have to work up, not down. I'm jealous.
     
  13. CowboyJosh

    CowboyJosh Member

    Joined:
    Sep 3, 2006
    Messages:
    150
    Likes Received:
    6
    Gender:
    Male
    My trainer always tells folks, if you have to drink soda, make it DIET COKE; which is good for me seeing Im addicted to the stuff. Something else that will tone you in no time is swimming. My goal every week is 50-60 laps in 30 minutes 4 days a week.

    I know a fat ass I used to work with who weights 400 lbs and drinks 17 total cans of regular Coke and Sunkist a day.

    That said, Im trying to shed some weight I put on after hip surgery so Im off to do a hour and a half of cardio right now.
     
  14. alx

    alx
    Gold Member

    Joined:
    Feb 24, 2010
    Messages:
    1,065
    Likes Received:
    3
    Gender:
    Male
    Your Getting there. What's your training and diet like now?
     
  15. buzzrider7

    Verified Gold Member

    Joined:
    Dec 22, 2009
    Messages:
    721
    Albums:
    5
    Likes Received:
    1,458
    Gender:
    Male
    Location:
    San Francisco (CA, US)
    Verified:
    Photo
    Nice job so far!!
    To get from where you are now to where you want to be (six pack), is going to require very healthy eating almost 100% of the time.
    Challenge yourself to two weeks of cutting out all processed sugars and carbs (no sweets, no soda, no chips, no white bread/rice, no alcohol) and focus on eating a LOT of fresh veggies (steamed or raw), brown rice and whole grains, lean meats (chicken breast), lowfat cottage cheese (no carbs, all protein) and fresh fruit and nuts. Here's a sample day's diet:

    Wake-up: Protein powder with water or milk (about 35g protein)
    Breakfast: 5-minute cook oatmeal (McCann's from Trader Joe's is great - has no added sugar) with a banana, blueberries, walnuts and cinnamon. (Do NOT use flavored instant oatmeal!)
    Mid-morning snack: 1 cup cottage cheese, 1/3 cup almonds, 2 tbsp sunflower seeds, 2 tbsp flax seed oil (for omega-3 fatty acids)
    Lunch: Chicken breast, brocolli, brown rice
    3 p.m. snack: Apple slices with almond butter
    Dinner: Mixture of steamed leafy greens (kale, chard, spinach, etc.) steamed beet slices, steamed yam slices, cottage cheese
    Before bed or after workout: 35 g protein powder with water

    This is just a sample but I think it gives you an idea of what I'm talking about. There is pretty much nothing in this sample diet that has sugar added to it, and there are no empty carbs either. If you can manage to eat like this for two weeks and keep up with strong cardio and abs strength work, you will see a difference AND you'll have a LOT more energy than ever before. Once you get rid of sugar and work out more, you crave sugar less and crave working out even more. Eating like this does take time and work, but if you want the six pack, you've got to put in the effort.
    Having a "cheat meal" once a week where you eat anything you want for one meal will give you something to look forward to and work toward during the week, and will keep you from going crazy with all this boringly healthy food! (It works for me at least!)
    Good luck!!
     
  16. D_Hammond Happydipper

    D_Hammond Happydipper Account Disabled

    Joined:
    Sep 8, 2010
    Messages:
    754
    Likes Received:
    1
    I lift some weights for 20min 20 Pounds (I do plan on getting a barbell set soon) and a fast walk about 15min per mile
    for 2-3miles



    eating 1200-1500 calories per day
    lot's of Protein









    on a tight budget so it's hard to get food that is minimally processed foods
     
  17. D_Wally Walnuts

    D_Wally Walnuts New Member

    Joined:
    Apr 17, 2010
    Messages:
    587
    Likes Received:
    2
    Good luck. I'm trying to get there myself...
     
  18. cdog204

    Gold Member

    Joined:
    May 6, 2007
    Messages:
    674
    Albums:
    1
    Likes Received:
    196
    Gender:
    Male
    Location:
    London
    Killer diet plan, Buzzrider.

    It is always good to try and figure out what your Base Metabolic Rate is. This will give you an idea of how many calories you are burning without doing any exercise at all. Then, based on your exercise level, you can figure out what more or less you should take in based on your goals.
     
  19. D_Hammond Happydipper

    D_Hammond Happydipper Account Disabled

    Joined:
    Sep 8, 2010
    Messages:
    754
    Likes Received:
    1
    it's about -600 calories per day, doing exercise.
     
  20. D_Gunther Snotpole

    D_Gunther Snotpole Account Disabled

    Joined:
    Oct 3, 2005
    Messages:
    14,610
    Likes Received:
    5
    Naah.
    Probably closer to 1600, without exercise.
    (Maybe what you wrote was a typo.)
    Your BMR is what you burn without exercise, btw.
     
    #20 D_Gunther Snotpole, Nov 15, 2010
    Last edited: Nov 15, 2010
Draft saved Draft deleted