can I get abs in 8 weeks, and what bodyfat do i look

[brentonx]

hello. I want to get ripped in 8 weeks and have abs that show. I was wondering if this would be possible If I have a good Diet and Workout 3 times a week and do interval training 6-7 times a week.

this is going to be my diet, Im going to eat rougly the same thing everyday

6:30 - 1 Whole egg with egg whites, 1 slice of turkey and 1 slice of fat free american cheese
cup of kashi golean cereal with skim milk and cinnamon
multivitamin

9:30 - 25 almonds

12:05 - Sandwich (no bread)
*6 slices of turkey, lettuce, mustard, slice of fat free american cheese

Dannon Lightnfit carb and sugar control yogurt

Mixed Vegetables with no dressing

2:20 - 1/2 Cup of oatmeal and 1/3 scoop of pure protein powder and cinnamon

Between this is my workout (hiit and depending on the day lifting)

4 :50 - 2 grilled chicken breast fillets

Bowl of brocolli

7 :10 - 2 Fish Fillets

Salad with mixed greens, Balsamic vinegar, and tbsp of extra virgin olive oil

here are pictures of me right now

http://img393.imageshack.us/img393/271/cut1mj5.jpg - my abs unflexed
http://img393.imageshack.us/img393/9161/cut2yg8.jpg - abs flexed

is this goal realistic? is my diet good? what bodyfat do i look?

thankyou for your help and support

[Dothackdewey]

I don't think you're eating enough mate.

How much do you weigh?

I was going from 188, and in a month I'm already at 173 eating MUCH more than that. Trust me with cardio it should flyyy off.

[Dothackdewey]

I don't think you're eating enough mate.

How much do you weigh?

I was going from 188, and in a month I'm already at 173 eating MUCH more than that. Trust me with cardio it should flyyy off.

I take back my post. That looks good. I got some thigns mixed up.

-_-' sorrrry . I think you have a fine diet.

[brentonx]

I just weighed myself I weigh 166

[bbronswyk2000]

You need to clean up the diet. Drop the cheese, drop the whole egg, substitute cereal with oats and drop the milk ( and all dairy products ), eat more complex carbs like sweet potato or yams. Cut the yogurt as well. eat clean foods.

[brentonx]

how is fat free american cheese not clean? hardly any fat, 2 grams carbs, and 4 grams of protein with 45 calories a slice.
I dont know if you know my cereal but I like the nutrition facts.

Kashi GOLEAN Cereal
Nutrition Facts:
Serving Size: 1 cup (52g/1.8 oz)
Servings Per Container: About 8
Amount/Serving %Daily Value**
Calories 140
Calories from Fat 10
Total Fat 1g 2%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 85mg 4%
Potassium 480mg 14%
Total Carbohydrate 30g 10%
Dietary Fiber 10g 40%
Soluble Fiber 1g
Insoluble Fiber 9g
Sugars 6g
Protein 13g 20%


and this is the nutrition for my yogurt

Calories 60
Calories from Fat 25
Total Fat 3g 5%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 10mg 3%
Sodium 25mg 1%
Potassium 80mg 2%
Total Carbohydrates 3g 1%
Dietary Fiber 0g 0%
Sugars 2g
Protein 5g 10%


Are those foods not clean?

[bbronswyk2000]

Nope not if you want to get ripped. Look up the ingrediants in your cereal. Read them. If you dont know what some of those ingrediants are than dont eat that cereal. Do the same thing with the yogurt.

Most BB'ers eliminate all dairy from their diet when cutting.

[Al_Pal]

what does it matter if you can have abs in 8 weeks?

if not, are you going to not even bother? only way you going to try is if it can be down in 8 weeks?

[brentonx]

Im still going to do it. I am waiting a week to start because spring break is in 2 weeks and I know it will be nearly impossible to stay on a clean diet then. Should I start cutting now even tho I will fall off for a week in 2 weeks.

[Goldenphoenix87]

Is it safe to assume your taking whey protein, multi, BCAA, and fish oils?

[brentonx]

I take whey protein with my oatmeal and a multivitamin in the morning.
Should I even be cutting with my body or should I bulk first

[gizzler]

Okay, my opinion? Bulk. As you can tell from my avatar, im kinda small too. I tried to go straight for the abs....didnt work. You gotta pick up your mass first. Do squats, cleans, and bench 3x a week. In a month, you will notice a difference. And I mean clean bulk. You wont add much fat that way (and guessing from your size, you will probably drop fat and tone up). Amazing what a diet and lifting can do!!

[jumbiesgotem]

You need to clean up the diet. Drop the cheese, drop the whole egg, substitute cereal with oats and drop the milk ( and all dairy products ), eat more complex carbs like sweet potato or yams. Cut the yogurt as well. eat clean foods.

whats wrong with whole eggs? lol

[bbronswyk2000]

whats wrong with whole eggs? lol

Eat lots of them everyday and see what happens lol

[jumbiesgotem]

Eat lots of them everyday and see what happens lol

are you talking in terms of cholesterol?

you need to specify

[bbronswyk2000]

are you talking in terms of cholesterol?

you need to specify

Each egg has 5 grams of fat and 5 grams of protein. When you take the yolk out you eliminate the fat and take out a small amount of the protein. Whats easier? Buy liquid egg whites. Why do you need the yolk? For taste?

Want a tasty way to eat your egg whites? Make protein pancakes. Completely fat free, full of good carbs ( from oats ) and full of protein.

[jumbiesgotem]

Each egg has 5 grams of fat and 5 grams of protein. When you take the yolk out you eliminate the fat and take out a small amount of the protein. Whats easier? Buy liquid egg whites. Why do you need the yolk? For taste?

Want a tasty way to eat your egg whites? Make protein pancakes. Completely fat free, full of good carbs ( from oats ) and full of protein.

lol egg yolk is a healthy source of fat bro. I don't see why you'd want to eliminate the yolk if you're in need of a fat source. It's not about making the eggs tasty, although it's a plus, it's about the optimal amount of nutrients you get from the whole egg. Egg whites no doubt are good as well, but the egg yolk serves a purpose as well.

[bbronswyk2000]

lol egg yolk is a healthy source of fat bro. I don't see why you'd want to eliminate the yolk if you're in need of a fat source. It's not about making the eggs tasty, although it's a plus, it's about the optimal amount of nutrients you get from the whole egg. Egg whites no doubt are good as well, but the egg yolk serves a purpose as well.

Eat 10 of them a day for 2 weeks. See if you lose weight. I get my healthy fats from Udo's oil. It goes on my salad every day at dinner. When I am not cutting I do mix in some whole eggs. When I am cutting no whole eggs, and no dairy.

[Ronto]

I eat 12 egg whites with 2 yokes a day on low carb days and have no problem lossing weight.

on my high carb days i sometimes carb load with frosted flakes and a gallon of milk too, still never had problem loosing weight.

[jumbiesgotem]

Eat 10 of them a day for 2 weeks. See if you lose weight. I get my healthy fats from Udo's oil. It goes on my salad every day at dinner. When I am not cutting I do mix in some whole eggs. When I am cutting no whole eggs, and no dairy.

So then people on KETO are doing it all wrong? There eating whole eggs, seem to be getting along just fine. I'm not arguing with you dude just trying to see your line of reasoning.

I eat 4-6 whole eggs a day mixed with egg whites etc., and I seem to be losing weight just fine. Maybe when you're at sub 10% BF it's a different story or preparing for a competition, but for the average joe with no cholesterol problems looking to get leaner (to around 10%) I don't see how it would be a problem.

[jumbiesgotem]

BTW 10 whole eggs is about 700 calories and 50g of fat. I never said make whole eggs your only fat source.

[Ronto]

So then people on KETO are doing it all wrong? There eating whole eggs, seem to be getting along just fine. I'm not arguing with you dude just trying to see your line of reasoning.

I eat 4-6 whole eggs a day mixed with egg whites etc., and I seem to be losing weight just fine. Maybe when you're at sub 10% BF it's a different story or preparing for a competition, but for the average joe with no cholesterol problems looking to get leaner (to around 10%) I don't see how it would be a problem.

Egg yokes are a great way to get healthy fats. Their is no reason to eliminate them.

Edit: I do not mean eating 10 whole eggs a day, but 2-6 yokes if you fit them properly in your diet are a great source of healthy fat.

[bbronswyk2000]

Basically what I am saying is their are cheaper and better ways to get your protein and fats. I have no clue why people would take whole eggs, dump the yolks just for the egg whites and than add a couple whole eggs. Its a waste of money.

[jumbiesgotem]

Basically what I am saying is their are cheaper and better ways to get your protein and fats. I have no clue why people would take whole eggs, dump the yolks just for the egg whites and than add a couple whole eggs. Its a waste of money.

lol whole eggs are the least expensive way of getting both your proteins and fat, not to mention if you just want egg whites you can buy cartons of just egg whites so in you're not wasting anything.

[plAythiNG]

Nope not if you want to get ripped. Look up the ingrediants in your cereal. Read them. If you dont know what some of those ingrediants are than dont eat that cereal. Do the same thing with the yogurt.

Most BB'ers eliminate all dairy from their diet when cutting.

can i ask why they eliminate all dairy when cutting?

[Ronto]

Basically what I am saying is their are cheaper and better ways to get your protein and fats. I have no clue why people would take whole eggs, dump the yolks just for the egg whites and than add a couple whole eggs. Its a waste of money.

How is it a waste of money? Egg beaters for 32 egg whites is 8 bucks, but i can get 5dz eggs for 9 bucks. So I get 60 for an extra dollar? Yeah real waste of money.

[bbronswyk2000]

How is it a waste of money? Egg beaters for 32 egg whites is 8 bucks, but i can get 5dz eggs for 9 bucks. So I get 60 for an extra dollar? Yeah real waste of money.

Re-read what I said. Go back where I said buy liquid egg whites instead of cracking an egg and taking out the yolk just for the egg whites.

Milk is full of sugars. 1 cup of skim has 11g of sugar.

[matsimitso]

You need to clean up the diet. Drop the cheese, drop the whole egg, substitute cereal with oats and drop the milk ( and all dairy products ), eat more complex carbs like sweet potato or yams. Cut the yogurt as well. eat clean foods.

*times 2... and have a complex carb with ur chiken after your workout to.. to replenish ur glycogen stores so you have energy from the next days workout n u wont look as flat

[bbronswyk2000]

Each egg has 5 grams of fat and 5 grams of protein. When you take the yolk out you eliminate the fat and take out a small amount of the protein. Whats easier? Buy liquid egg whites.Why do you need the yolk? For taste?

Want a tasty way to eat your egg whites? Make protein pancakes. Completely fat free, full of good carbs ( from oats ) and full of protein.

There read the above

[Ronto]

Egg beaters are liquid egg whites?