How to get a 6 pack, but not lose muscle/weight?

[pjfooeve09]

I am 5'11, and I gain 167.8 pounds. I have been working out for 6 months and I want to gain about 10 pounds of muscle; the problem is that if I don't eat for like 4 days, I get skinny really fast. I understand that in order to gain muscle, I need to eat a lot, but I got a fat belly by eating a lot. I really want to get a 6 pack, but I am afraid if I do a lot of cardio, I will lose too much weight, and I am also afraid that if I eat a lot, I will gain fat. How can I get a 6 pack without gaining fat??

Also, how much and what type of cardio you think I should do at the this current weight if i want to gain muscle, and how hard should I push myself when I am doing cardio? I really don't want to lose weight when I am doing cardio.

[Surlatum]

You're asking for the holy grail of the bodybuilding world.

Your 5' 11' @ 167lbs... So you cant be too fat, infact lean-ish already?? I'd say if your lean but have no abs... you need to go on a bulk and grow your abs some more before cutting again... on the other hand if u feel you have decent sized abs but under some fat, just eat in a deficit and you should see gains... abs are hard to get and maintain, you need to know how many calories are going out and how many are going in. use the calculators on this site to work out your maintenance, then subtract 300-500cals from that and see what happens.

[screenguardguy]

Cardio is not the best way to cut fat. But if you're insistent on doing it because you can't go to the gym, then interval training is probably your best bet. Heavy sprints for a short period of time followed by short periods of rest, i.e 100 meter sprint then 100 meter walk repeated 6-10 times, or 1 minute sprint followed by 30 seconds jogging repeated 6-10 times. The amount is dependent on your body, and it's important not to overdo it. That said at least 70% of body image is diet. You want to figure out your macros, and draft a good sustainable diet for you.

[sproxton]

Cardio is not the best way to cut fat. But if you're insistent on doing it because you can't go to the gym, then interval training is probably your best bet. Heavy sprints for a short period of time followed by short periods of rest, i.e 100 meter sprint then 100 meter walk repeated 6-10 times, or 1 minute sprint followed by 30 seconds jogging repeated 6-10 times. The amount is dependent on your body, and it's important not to overdo it. That said at least 70% of body image is diet. You want to figure out your macros, and draft a good sustainable diet for you.

I agree - high intensity interval training (HIIT) or 'Tabata' will burn the fat. The consensus seems to be to cut the fat until you get to where you want to be (about 10% BF to see your abs) and then only at that point start bulking. I'm a recent convert to low carbs and 24-hour intermittent fasting and my body fat is falling quickly. I do 45-60 minute gym session, training hard (to failure) but no more than 2-3 sets of any particular exercise to maintain (and even grow) the existing muscle.

[grahulino]

Start Ultimate diet 2.0

[birdsfromspace]

Gaining 10 pounds of muscle and getting abs are two totally different goals. If you want to gain muscle you have to bulk up which means going on a bulk diet (google it). This will basically allow you to build muscle making you heavier and stronger but it won't make your abs show if you start with a mid to high body fat percentage.

Abs only begin to show at around 10% body fat and lower. If you're satisfied with your weight go on a cutting diet to let your abs show. What you can do if you want both is to go on a bulk first once you're satisfied with your muscle gains then go on a cut to lose the extra fat.

I'm in the same boat as you, I lose weight pretty fast and it's a struggle to gain weight. I'm on a cut for a six pack but afterwards I'll go on a clean bulk to build muscle and hopefully maintain my abs.

[kevsworld]

Renegade diet.

http://musclereview.net/renegade-diet-review-jason-ferruggia/