the road to a 6pack.. succesful people help

[DeeDuub]

Hi there everyone!

Im obssessed with getting my six pack while also gaining muscle ( not worried about 'bulking').

So everyone---- whoevers been chubby/fat etc..and then trainied/dieted to geta 6pack(4pack even)..... please TELL US YOUR STORY!

I do the reg park program(only been a week on it lol)

but ive done the usual mon wed frid lifting but now im doing reg parks..seems better

heres my plan;

Mon Wed Frid Weights (http://muscleandbrawn.com/2009/06/the-r ... -programs/)

Tues thurs - I do interval cardio(350 calories on the treadmill) and then jummping rope with abs... quita solid routine i rekon.

But the visceral fat just wont go!

i know abs are made in the kitchen but any trainin tips?

thanks again

[Luigi]

yup stick at it mate and you should have a 6 pak in 6 months time , just in time for winter!

[DeeDuub]

yup stick at it mate and you should have a 6 pak in 6 months time , just in time for winter!

Lol so il repeat it again

I do the 5x5 program

currently im doing squats deadlifts bench 3x a week(deads prob just once tho)...and some rows dips n pullups..

nt doing isolation shit...rather compounds.

In the summer im gna run like everyday...but on the days i do weights il do a 40min run on that morning on the road thn go to the gym later on i guess.

besides processed foods,sweeteners ,soda drinks,and refined sugars.what else should I stay away from in order to geta six pack?( or just definition of the first few abs to get motivation! lol got none now)

thanks

[Luigi]

calorie deficit, cardio, clean food. all you need

[vivalamia]

And crunches, lots of them :nod:

[solardrive77]

What I would suggest would be to do your cardio first thing in the morning on an empty stomach for 5 days a week. There are benefits from doing HIIT or standard cardio, that is for you to decide. As mentioned keep a clean balanced diet although cutting the carbs in the evening would be advisable. Also doing an ab routine an hour after eating would be best. Please remember to do all your abs. Both external and internal, this is the rectus abdominus (external) and tranzversus abdominus (internal). This will give you a rock hard core and balance out your stomach muscles perfectly. Otherwise you will be like 90% of the population and think that doing crunches is enough and wonder while nothing ever happens.

2 Things to consider.

1. When doing your abs the aim is to build the muscles, therefore do the exercises slowly. A set of 15 should be 50-70 seconds under tension, not the quantity but the quality. 3 seconds up and 3 seconds down. This will make your abs really grow and pop. Rotate your ab routines from Tranzversus (bridge, jack-knifes, side bridges, 2 and 4 point swiss ball) to Rectus (basic sit up, full crunch, reverse curl and swiss ball raise). Stick with this and you will see real results.

2. As your abs are strong underneath you need to torch the fat to see them, there are plenty of articles here and on many sites that will give you better advise that I, however, eat clean, be consistent, drink plenty of water and feed your muscles efficiently and you will get a awesome six pack.

PM me if you require any further information.

Good Luck.