I have recently just begun training and I have seen remarkable differences already, however I need to know a few things. I train every second day with two different routines and I do cardio everyday.. however I did recently just read that my cardio and workout should be spaced out. I am on a high-protein diet and I weigh around 70kg and I am 167.3cm tall. I consume around 120g+ of protein a day and I am using 100% WHEY Protein. As well as that I am looking to gain lean muscle mass. I do 10kg weights each arm and I do around 8-10 reps of around 7 sets for each bodypart.
My two routines are:
Routine 1 - Chest, Back, Legs, Abs
Routine 2 - Biceps, Triceps, Shoulders, Abs
Cardio - Daily
My workout goes something like this:
Sunday - Routine 1
Monday - Rest
Tuesday - Routine 2
Wednesday - Rest
Thursday - Routine 1
Friday - Rest
Saturday - Routine 2
and so forth...
Anyway that's just to introduce my current workout plan. The real question is - how long will it take me to get a six pack? I can't do my cardio for long, I run around my block for around 10-15mins each day .. sometimes i slow down and have to walk for about 1 or 2 mins.. my endurance isnt too strong.. and although ive seen an improvement in bodyfat loss, I really want to get abs... my diet has been perfect and I am very conscious of what I eat! Here are current photos of me.
So once again the question is - how long will it take me to get a six pack? and are there any tips about how I can get them really fast? *Note I am flexing in these photos*
http://img187.imageshack.us/img187/7263/img4136mi6.jpg
http://img72.imageshack.us/img72/6184/me1qe2.png
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05-17-2007, 11:08 PM #1
How long will it take me to get a six pack?
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05-17-2007, 11:13 PM #2
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05-17-2007, 11:16 PM #3
Ok, so it says you can't do cardio for that long, well neither can I, but a year ago, this is how I got my abs (Check my bodyspace for pics) I went out at midnight every night and did 2-4 hour walks. Yeah, just walking, no running, just me and my MP3 player. Why did I walk so late at night? Well, because it was peaceful nobody was around and I like night. It really helped with cutting down.
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05-17-2007, 11:25 PM #4
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05-17-2007, 11:28 PM #5
Lol, I don't go to sleep till at least midnight. Anywas, try to make a mental note to yourself that you will AT LEAST walk or run or jog 1 hour a day, it doesn't have to be all at one time, but a total of 1 hour a day. You could run for 10min, than rest for and hour, than run another 10 min. and so on until you got that hour added up.
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05-17-2007, 11:33 PM #6
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05-17-2007, 11:36 PM #7
If I knew a supplement that helped taking off fat, I'd reccomend you one, but I don't have one and I don't want to recommend if I haven't tried it and had good results with it you see. Think of it this way, First Month, an hour a day, second month 2 hours a day and work your way to 3 and I'm sure you'll get the ripped body you want.
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05-17-2007, 11:45 PM #8
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05-17-2007, 11:46 PM #9
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05-18-2007, 03:29 AM #10
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05-18-2007, 05:05 AM #11
Probably a few months.
Keep lifting man so that you are still building muscle, eat well - with plenty of protein to maintain muscle (your protein atm sounds good) but do a fair bit of cardio (enough to burn off a few hundred calories) and budget for a calorie deficit so that you lose weight; you will lose BF% and eventually your six pack will be seen.
Good Luck!
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05-18-2007, 05:10 AM #12
- Join Date: Mar 2006
- Location: Belfast, Northern Ireland, United Kingdom (Great Britain)
- Age: 36
- Posts: 1,286
- Rep Power: 499
Lift and eat. WHats your ab routine? Id stick to weighted crunches and leg raises myb some planks and oblique crunches.
Also secnond picture strong chavStrength, size, power and speed arent achievable without dedication, focus and determination.
The fight is won or lost far away from witnesses - behind the lines, in the gym and out there on the road, long before I dance under those lights. - Muhammad Ali
Current Lifts 5/05/08
all for 5 reps
Squat 210lbs (narrow stance atg)
Deadlift 285lbs
Bench 170lbs
Row 150 lbs
Military Press (standing) 116lbs
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05-18-2007, 07:35 AM #13
Abs are the easiest bodypart to get in my opinion...you can check my bodyspace for pics of mine. Just train them every other day, eat right, and hit the upper, middle, and lower abs evenly and you should see them in no time.
Long term goals are extremely important, but short term goals get you there.
When it comes to bodybuilding you get exactly what you put in.
it doesn't matter where you start...the point is, your starting.
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05-18-2007, 08:36 AM #14
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05-18-2007, 08:37 AM #15
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05-18-2007, 11:39 AM #16
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05-18-2007, 11:42 AM #17
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05-18-2007, 12:24 PM #18
- Join Date: Mar 2005
- Location: Garland, Texas, United States
- Age: 35
- Posts: 4,176
- Rep Power: 743
i used to look like that except a little less bodyfat, but still weak and skinny fat.
it took me 5-6 months to look like i do nowGOAL: BUILD LEAN MASS
SUPPLEMENTS: whey protein & creatine mono
http://www.exrx.net/Lists/Directory.html - exercises
http://www.whfoods.com/foodstoc.php - food
http://www.nutritiondata.com - calorie counter
http://www.t-nation.com/readTopic.do?id=1268956 - clean bulking
http://www.t-nation.com/findArticle.do?article=292tc2 - MY MOTIVATION
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05-18-2007, 03:57 PM #19
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