How to get a 6pack?

[Sketcher]

I have a light dip and crunch set that's part of my morning wake-up routine, nothing special, just something to get me out of my haze. My brother-in-law saw a picture of me a few months ago and asked how the hell I got my abs. I told him that they were there all along, just covered by fat. Lost the fat and my abs were visible. Nothing really impressive, but considering what I used to look like, was fun to achieve. Had never set out to get them though, just lost the fat and there they were.

I've since changed my routine to focus on other interests, weigh the same, but less ab definition; but it only takes a change in diet and consistency to drop the weight and show them again. Depends on what you want and what kind of lifestyle you want to live to maintain it.

Focus on dropping the weight; otherwise it doesn't matter a hill of lima beans how hard you work the abs.

 

[Riverhound777]

I've been on a mission to cut down my BF over the last 3 months or so and have made some good progress. I feel bad saying this, but it hasn't been all that hard for me. I started at 6'1 weighing 170 (already light I know, but I wanted to cut down before bulking). Here is what i've done:
- Cut out soda except mabe 1 every two weeks
- Stopped drinking every weekend, though I still have wine and a couple beers now and then
- Started eating better and cooking my own food. Before I would eat mac n cheese, hot dogs, fast food, whatever I wanted.
- Doing all kinds of different outdoors activities.

I use to go to the gym 3 times a week, and not much else. I wasn't fat, and ate what I wanted, was happy with that. After I decided I wanted to get in better shape, I made the above changes. I also met a great group of new friends who are very active. I have actually cut back on the gym, and try to go once or twice a week now just to stave off muscle loss, but i've picked up a bunch of fun sports instead. On a typical week I might go play Tennis, Volleyball, Softball, go hiking, rock climbing, surfing, running, swimming. I've found it is way more fun than just going to the gym, and i've had excellent results. Over the past 2 months i've dropped from 170 down to 158 and can now see my abs. Planning to keep cutting down to 150 and then bulk.

Going surfing after work in a couple hours, man is that a good workout!

 

[JEDI]

6'1" 150lbs?!

um.. im no doctor, but that seems anorexic for a guy

 

[Riverhound777]

6'1" 150lbs?!

um.. im no doctor, but that seems anorexic for a guy

Maybe anorexic for some people, but i've always been one of those skinny guys. In college I started out at 135. So while 150 may sound low, it's still way better than I use to be, haha. And if I can get up to my target weight of 170 with low BF, i'll be pretty good for my build I think.

 

[darkewaffle]

I'm 5'11 and weigh like 154 last I checked, I've got light/moderate ab definition in the upper four. Still have a small pouch on my stomach and some handles, working hard though.

 

[f4phantom2500]

I know right???

I think that super lean is not a physique better than big and strong.

Since you need to be super lean to have 6 pack - do not want.

If you didn't, then I probably do not care less.

right...because this guy

http://www.pchristensen.com/blog/wp-content/uploads/2008/02/arnold.jpg

is not big and strong. hahahaha. you're confusing "lean" with "thin". lean just means low body fat, which is necessary for a 6 pack. big and strong does not preclude lean. so you can tell yourself whatever you want to feel better about not having a 6 pack, but don't go around saying that you have to be skinny as a rail or an athlete in order to have it. besides, on the note of vanity, beyond any health benefits that exercise would provide one within the context of their lives and activities that they do, or beyond any inherent exercise that people do for a job or for fun, all exercise is for vanity.

i do know a lot of athletes who don't have 6 packs. it's not about being skinny, it's mainly about your genetic disposition and metabolism. everyone has a rectus abdominis, but it's just harder for some people to have visible abs than others.

 

[Koing]

right...because this guy

http://www.pchristensen.com/blog/wp-content/uploads/2008/02/arnold.jpg

is not big and strong. hahahaha. you're confusing "lean" with "thin". lean just means low body fat, which is necessary for a 6 pack. big and strong does not preclude lean. so you can tell yourself whatever you want to feel better about not having a 6 pack, but don't go around saying that you have to be skinny as a rail or an athlete in order to have it. besides, on the note of vanity, beyond any health benefits that exercise would provide one within the context of their lives and activities that they do, or beyond any inherent exercise that people do for a job or for fun, all exercise is for vanity.

i do know a lot of athletes who don't have 6 packs. it's not about being skinny, it's mainly about your genetic disposition and metabolism. everyone has a rectus abdominis, but it's just harder for some people to have visible abs than others.

They need to eat cleaner/ leaner to be lean and or up the activity level. That is just a simple fact.

BUT they probably don't give a f0ck as they are about their performance in their field.

Anything up to 15% is about health for a male.

Koing

 

[borisvodofsky]

Don't eat don't eat don't eat don't eat don't eat don't eat
don't eat don't eat don't eat don't eat don't eat don't eat
don't eat don't eat don't eat don't eat don't eat don't eat
don't eat don't eat don't eat don't eat don't eat don't eat
don't eat don't eat don't eat don't eat don't eat don't eat

Pretty much that... even if people tell you, that you need to eat to build muscle,,

to get the six pack, you have to more//less STARVE to it, not WORK to it.

 

[shortylickens]

I dont have it, but back when I was really enthusiastic about getting fit I asked a dude with a six pack. He told me it was one of those things that looks nice but isnt necessarily practical. You have to do lots of stuff to build the muscle and then starve yourself so they show up, because most male fat goes straight to the tummy.

1. Eat healthy, whatever you find works for building muscle.
2. Do plenty of sit-ups, wide variety. Left obliques, right obliques, crunches, etc. He actually showed me a list of whats best to form those 6 groups of muscles on your gut. There are plenty of YouTube vids if you need specifics.
3. AFTER you get those muscles (he showed me how to be sure, but I forgot the details) you starve yourself just a bit so your body fat goes way down. If he told me a specific percentage I already forgot it.

The problem with this is as you starve yourself, your body wants to reduce muscles. You will need to keep up the protein intake and the ab exercises so you dont lose the 6 pack before you can see it.
What does all this mean? Even if you do get to see it, it probably wont last long. Take pics, because if you keep starving yourself those muscles will disappear. If you eat healthy again they will get engulfed with fat and lose definition.
He told me not to worry about such things, just focus on an overall healthy program and leave the showing off to the prima donnas. Most of those guys cant even do a hard days work or play sports.

I dont even have the discipline to lose the 50 pounds I put on since leaving the Navy. Theres no way in hell I could focus on real body building.

 

[f4phantom2500]

i dunno guys i mean i guess most people have to starve themselves or really watch their diet or work really hard for it...but i'm pretty sure it's almost all metabolism/genetic disposition. i've had at least a 6 pack for at least 6 years. i have always eaten as much of whatever i wanted. this could include having a bag of popcorn, a few bowls of cereal, and random crap from the fridge for dinner, or having a bag of fun size snickers for a snack...i mean, i could definitely eat worse, i generally prefer eating healthier food as junk food usually makes me feel like crap, but i have no qualms about killing a large pizza or a double bacon cheeseburger and a breakfast burrito or two if the mood strikes me. also during a lot of that time i didn't exercise at all; at one point i pretty much didn't exercise at all for about a year. that was when my 6 pack began to wane. since february of last year i've had an active job that forces me to have a decent amount of exercise, except during a 2 month stint earlier this year when i was in between jobs. any amount of regular exercise when not at work would give me an 8 pack, and it took about a month of sitting on my ass not having a job and sparse if any exercise for the 8 to start to fade to 6...but since i got my current job, which also involves constant physical activity but is not nearly as demanding, i'm back to a good 8 pack. i think i could get 10 if i dedicated myself. i'm 22 years old, about 5'8", and my weight fluctuates between 120 and 140 pounds.

like i said, it's just easier for some people *shrug* but don't beat yourself up about it if you find it too difficult to get/maintain a 6 pack. it's far from the last word on physical fitness.

 

[Whisper]

I dont have it, but back when I was really enthusiastic about getting fit I asked a dude with a six pack. He told me it was one of those things that looks nice but isnt necessarily practical. You have to do lots of stuff to build the muscle and then starve yourself so they show up, because most male fat goes straight to the tummy.

1. Eat healthy, whatever you find works for building muscle.
2. Do plenty of sit-ups, wide variety. Left obliques, right obliques, crunches, etc. He actually showed me a list of whats best to form those 6 groups of muscles on your gut. There are plenty of YouTube vids if you need specifics.
3. AFTER you get those muscles (he showed me how to be sure, but I forgot the details) you starve yourself just a bit so your body fat goes way down. If he told me a specific percentage I already forgot it.

The problem with this is as you starve yourself, your body wants to reduce muscles. You will need to keep up the protein intake and the ab exercises so you dont lose the 6 pack before you can see it.
What does all this mean? Even if you do get to see it, it probably wont last long. Take pics, because if you keep starving yourself those muscles will disappear. If you eat healthy again they will get engulfed with fat and lose definition.
He told me not to worry about such things, just focus on an overall healthy program and leave the showing off to the prima donnas. Most of those guys cant even do a hard days work or play sports.

I dont even have the discipline to lose the 50 pounds I put on since leaving the Navy. Theres no way in hell I could focus on real body building.

You definitely don't have to starve yourself. It's just a matter of maintaining the discipline required to consistently eat healthy and workout. I eat as much as, if not more than, pretty much anyone I know; I'm just fairly picky about the foods I ingest.

 

[Whisper]

Don't eat don't eat don't eat don't eat don't eat don't eat
don't eat don't eat don't eat don't eat don't eat don't eat
don't eat don't eat don't eat don't eat don't eat don't eat
don't eat don't eat don't eat don't eat don't eat don't eat
don't eat don't eat don't eat don't eat don't eat don't eat

Pretty much that... even if people tell you, that you need to eat to build muscle,,

to get the six pack, you have to more//less STARVE to it, not WORK to it.

As I mentioned above, this is simply untrue. I, along with nearly everyone I know who regularly works out and has a six-pack, are far from starving ourselves. Can you end up with a six pack if you go on a severe diet? Sure, assuming you have the muscle tone and/or genetics there to begin with. But it's definitely not a necessity.

Again, it's just a matter of consistently working out and consistently eating healthy, low-fat foods.

 

[f4phantom2500]

As I mentioned above, this is simply untrue. I, along with nearly everyone I know who regularly works out and has a six-pack, are far from starving ourselves. Can you end up with a six pack if you go on a severe diet? Sure, assuming you have the muscle tone and/or genetics there to begin with. But it's definitely not a necessity.

Again, it's just a matter of consistently working out and consistently eating healthy, low-fat foods.

*high five

 

[rcpratt]

I'm trying to commit myself to this as my next fitness goal. From January to May, I lost 35 pounds, and from May to August I put on about 20 pounds muscle. I'm now 6'2'' 191 lb. About three weeks ago I decided I wanted to cut again, but I haven't really committed myself to it, too many bad habits started again when I bulked. I've pretty much been stalled at 190-192 lb for these three weeks.

I usually have a bowl of cereal for breakfast, lunch at work, a snack in the afternoon, and then a pretty healthy dinner. I need to find some way to cut out the snack in the afternoon (or find something healthy? Any ideas?), but I'm so damn hungry. The biggest issue is probably my lunches at work, the only things I like in the caf are probably about 1000 calories, which I think is kind of too much for lunch. I don't want to bring my lunch, mostly because I really prefer hot food and that really limits my choices. I guess I could be talked into something if someone has a good idea.

I've been lifting 3 days a week recently, I think I need to get that back up to 4 days a week, and I'm also going to try to start doing 15-20 min of light cardio (probably biking) at the end of my workouts. I'm not sure how much I need to lose to get where I want, but my guess is maybe just 15 pounds. I'll try to post a picture later (I need a freaking camera...). I can kind of see my top 2 right now, but I have a depressing amount of lower stomach fat.

Anyways, food/snack suggestions I guess are what I need the most right now. I still have a bunch of protein bars, should I just snack on those? They're pretty filling...

 

[darkewaffle]

textwall

If you burn enough calories, you can practically eat whatever the hell you want. I always remember hearing Michael Phelps has an absolutely awful diet; pizza, wings, burgers, the works all the time. But if you're swimming 6 hours a day, you can pull it off. It's just a matter of keeping them in line with each other.

 

[shortylickens]

You definitely don't have to starve yourself. It's just a matter of maintaining the discipline required to consistently eat healthy and workout. I eat as much as, if not more than, pretty much anyone I know; I'm just fairly picky about the foods I ingest.

Since I never actually had the balls to go through with it, I am in no position to disagree.

 

[Whisper]

Since I never actually had the balls to go through with it, I am in no position to disagree.

Haha no worries, although it honestly isn't as much of a painful experience as it might initially seem. For me, the key was simply staggering the initiation of the dietary changes. I didn't wake up one morning and decide, "that's it, I'm giving up EVERYTHING in my life that's high-fat and/or high in refined carbs." It was a very, very gradual process; first, I stopped eating mayonnaise and fried foods altogether. Then I get rid of soda (at least the non-diet variety) and high-sugar juices. Then I cut down on oil. Then I dropped high-fat meats like most hamburgers, ribs, and the like. Then I dumped candy during road trips (I'd always been a sucker for Skittles and Starburst). Then I got rid of most cheeses. Etc., etc., etc...

I'd suggest that if it's a goal of yours, go for it and see what happens. Pick something that you currently eat and know to be unhealthy, but don't really particularly crave and wouldn't necessarily miss. Even if it's something small. Then, in another week or two, pick something else to give up or substitute.

Just like with working out, once it becomes habit, it's no longer a chore.

 

[Koing]

Haha no worries, although it honestly isn't as much of a painful experience as it might initially seem. For me, the key was simply staggering the initiation of the dietary changes. I didn't wake up one morning and decide, "that's it, I'm giving up EVERYTHING in my life that's high-fat and/or high in refined carbs." It was a very, very gradual process; first, I stopped eating mayonnaise and fried foods altogether. Then I get rid of soda (at least the non-diet variety) and high-sugar juices. Then I cut down on oil. Then I dropped high-fat meats like most hamburgers, ribs, and the like. Then I dumped candy during road trips (I'd always been a sucker for Skittles and Starburst). Then I got rid of most cheeses. Etc., etc., etc...

I'd suggest that if it's a goal of yours, go for it and see what happens. Pick something that you currently eat and know to be unhealthy, but don't really particularly crave and wouldn't necessarily miss. Even if it's something small. Then, in another week or two, pick something else to give up or substitute.

Just like with working out, once it becomes habit, it's no longer a chore.

I went Monday no more bread, rice, pasta, less apples (I usually ate 4 -5 a day ), no snacking and no fruit juice. That was about 8 weeks ago. The first 3 weeks was toughest.

I had 450g of steak last night with a bunch of steamed carrots and broccoli. I eat steamed veg most nights with grilled chicken or steak. I should eat more fish but f0ck it. You get use to not eating rice, pasta, potatoes and bread.

I have as much rice on a Sunday though for dinner.

In the end it just comes down to HOW MUCH DO YOU WANT IT. Before I never really cared so I didn't bother, but then I decided I wanted to be leaner and have the 6 pack back again. It's back. I now will have some brown rice for lunchtimes on training days as we are heading in to winter.

Koing

 

[Whisper]

I went Monday no more bread, rice, pasta, less apples (I usually ate 4 -5 a day ), no snacking and no fruit juice. That was about 8 weeks ago. The first 3 weeks was toughest.

I had 450g of steak last night with a bunch of steamed carrots and broccoli. I eat steamed veg most nights with grilled chicken or steak. I should eat more fish but f0ck it. You get use to not eating rice, pasta, potatoes and bread.

I have as much rice on a Sunday though for dinner.

In the end it just comes down to HOW MUCH DO YOU WANT IT. Before I never really cared so I didn't bother, but then I decided I wanted to be leaner and have the 6 pack back again. It's back. I now will have some brown rice for lunchtimes on training days as we are heading in to winter.

Koing

It's definitely all a matter of how much you want it, as that determines how much you're willing to sacrifice, and for how long you're willing to maintain those "sacrifices." With me, fortunately, I never minded giving up unhealthy foods, as I was never particularly attached to them (the one exception is hot wings, which I still eat maybe once a month).

The good thing about getting your diet in check and remaining consistent with it is that it then allows you the opportunity to "slip" on occasion, such as hitting up that all-you-can-eat sushi buffet you've wanted to try, or having a few slices of pizza with your friends Friday night, etc.

As an added bonus (of sorts), if I eat anything greasy, oily, battered-and-fried, or from McDonald's, I'll get a stomach ache for a good day afterward. This, coupled with the fact that these things no longer taste that great to me, means there's really no good reason to eat any of that stuff any longer.

 

[TehMac]

The good thing about getting your diet in check and remaining consistent with it is that it then allows you the opportunity to "slip" on occasion, such as hitting up that all-you-can-eat sushi buffet you've wanted to try, or having a few slices of pizza with your friends Friday night, etc.

As an added bonus (of sorts), if I eat anything greasy, oily, battered-and-fried, or from McDonald's, I'll get a stomach ache for a good day afterward. This, coupled with the fact that these things no longer taste that great to me, means there's really no good reason to eat any of that stuff any longer.

While I don't really have a 6pack (a four pack on good days) I agree. A good healthy diet is always a very nice thing to have. And I get the same reactions to crap fast food, although my body has no problems with In 'N' Out

 

[Koing]

It's definitely all a matter of how much you want it, as that determines how much you're willing to sacrifice, and for how long you're willing to maintain those "sacrifices." With me, fortunately, I never minded giving up unhealthy foods, as I was never particularly attached to them (the one exception is hot wings, which I still eat maybe once a month).

The good thing about getting your diet in check and remaining consistent with it is that it then allows you the opportunity to "slip" on occasion, such as hitting up that all-you-can-eat sushi buffet you've wanted to try, or having a few slices of pizza with your friends Friday night, etc.

As an added bonus (of sorts), if I eat anything greasy, oily, battered-and-fried, or from McDonald's, I'll get a stomach ache for a good day afterward. This, coupled with the fact that these things no longer taste that great to me, means there's really no good reason to eat any of that stuff any longer.

I'm no health freak, I just eat low carb most days and train a lot. I'll binge on pizza, McD or KFC every so often but most of my meals are low carbs most of the time so I can maintain being lean. I'm more focused on training and this allows me to train as I'm not as strict as I was 3 weeks ago.

I don't get stomach aches on junk food. Still can't explain how IMMENSE that pizza tasted a few weeks ago hmmmmm...I think another 450g of steak will be for tonights dinner

Koing

 

[shortylickens]

Haha no worries, although it honestly isn't as much of a painful experience as it might initially seem. For me, the key was simply staggering the initiation of the dietary changes. I didn't wake up one morning and decide, "that's it, I'm giving up EVERYTHING in my life that's high-fat and/or high in refined carbs." It was a very, very gradual process; first, I stopped eating mayonnaise and fried foods altogether. Then I get rid of soda (at least the non-diet variety) and high-sugar juices. Then I cut down on oil. Then I dropped high-fat meats like most hamburgers, ribs, and the like. Then I dumped candy during road trips (I'd always been a sucker for Skittles and Starburst). Then I got rid of most cheeses. Etc., etc., etc...

I'd suggest that if it's a goal of yours, go for it and see what happens. Pick something that you currently eat and know to be unhealthy, but don't really particularly crave and wouldn't necessarily miss. Even if it's something small. Then, in another week or two, pick something else to give up or substitute.

Just like with working out, once it becomes habit, it's no longer a chore.

It took me a whole year to give up soda.
GOD DAMMIT THAT FUCKING SUCKS!!

 

[Whisper]

It took me a whole year to give up soda.
GOD DAMMIT THAT FUCKING SUCKS!!

Soda's one of the harder things to give up for many people because we're so used to drinking it, and adjusting to drinking something flavorless (i.e., water) is tough. I wasn't a HUGE soda drinker to begin with, but even I switched to diet for a bit first, and then just began cutting down on that eventually as well.

 

[rcpratt]

I was a huge (6-8 cans per day, probably) soda drinker, and I managed to give it up cold turkey last November. I had some caffeine or sugar headaches the first few days, but it really wasn't so bad. The only time I drink something other than water now is if it involves liquor.

 

[JEDI]

I went Monday no more bread, rice, pasta, less apples (I usually ate 4 -5 a day ), no snacking and no fruit juice. That was about 8 weeks ago. The first 3 weeks was toughest.

I had 450g of steak last night with a bunch of steamed carrots and broccoli. I eat steamed veg most nights with grilled chicken or steak. I should eat more fish but f0ck it. You get use to not eating rice, pasta, potatoes and bread.

I have as much rice on a Sunday though for dinner.

In the end it just comes down to HOW MUCH DO YOU WANT IT. Before I never really cared so I didn't bother, but then I decided I wanted to be leaner and have the 6 pack back again. It's back. I now will have some brown rice for lunchtimes on training days as we are heading in to winter.

Koing

sounds like the atkins diet?