how far am I from a defined 6pack? What's my BF%? *Pics*

[paradawx]

My diet is clean, I lift regularly and take supplements. (animal pack multi, creatine, glutamine, whey protein, fish oil) The one thing I don't do is cardio very often (once a week) and I'm curious if I started and stuck with a cardio routine how far am I from my goal of a six pack? (how cliche, ha)

[Samuels]

How heavy did you used to be?

I'm closing on what you look like from 270lbs and hoping to not have alot of lose skin and hope to get abs.

You are probably 16-17% bf you could do it within 60 days if you ate really clean and upped the cardio.

[paradawx]

bump, plz estimate +reps for contributors

[wakeboarrder]

looks like u used to be a fatass....true?....shouldnt take long like tohers said.

[J_Bo]

Originally Posted by skssk24

16-18 % , u can get rid of that in a month!

I don't believ you're that high. I think the excess skin makes you appear fatter than you are. I'd say 15-16%. Abs should come in around 12%

[uwish1]

Worthless, regardless. The surgery shows you didn't work for what you have. ***got.

[paradawx]

Originally Posted by J_Bo

I don't believ you're that high. I think the excess skin makes you appear fatter than you are. I'd say 15-16%. Abs should come in around 12%

I'm not sure if it's excess skin or just fat because when pumped from gym my abdomen fills out, I think with loss of bf% it will go down. But thanks for your insight.

Originally Posted by uwish1

Worthless, regardless. The surgery shows you didn't work for what you have. ***got.

Surgery?? Dustyn from new york are you a noob?

[jkh8]

Originally Posted by uwish1

Worthless, regardless. The surgery shows you didn't work for what you have. ***got.

ur 5 9 133 pounds, ur a ****ing shrimp and are the last one that should be talking **** u dumb ****

[paradawx]

Originally Posted by jkh8

ur 5 9 133 pounds, ur a ****ing shrimp and are the last one that should be talking **** u dumb ****

lol fosho, first post ftw check rep

Originally Posted by Samuels

How heavy did you used to be?

When I was 13-15 I gained weight and was at 230lbs (highest ever) and at around 17 I started playing football again and lost some weight and working out for the last few years. I played lacrosse for 2 and 1/2 years in high school and got a schollarship to college with it. (didn't accept, not the school I wanted)

So while not aestheticly where I want to be, I've always been a competitive athelete.

[paradawx]

more replies? Can anyone link me to a cardio routine that will provide the results in a certain time frame?

[ASFx]

Originally Posted by paradawx

more replies? Can anyone link me to a cardio routine that will provide the results in a certain time frame?

Combo of 10-15 min HIIT after my workout on weight training days and and low intensity 60 min (65% MHR) on off days has been incredible for me. Losing 1-2lb per week consistently ever since i started doing that.

[paradawx]

update, haven't been doing cardio since I posted this, ugh still waiting for someone to help me with a proven routine.

[k0bun]

Originally Posted by paradawx

update, haven't been doing cardio since I posted this, ugh still waiting for someone to help me with a proven routine.

Why havn't you been doing cardio? This site is definately helpfull but it is not the only source for fitness/nutrition information. There are plenty of sites that can help you. I don't have specifics for you but any cardio is better than none and waiting for a response from here. Get on the treadmill/eliptical and start sweating. It'll take time but the longer you wait to get started the longer it will take to reach your goal. Stick with your current weight routine and just bump up the cardio. Good luck.

[3kgtjunkie]

Originally Posted by jkh8

ur 5 9 133 pounds, ur a ****ing shrimp and are the last one that should be talking **** u dumb ****

i put him in the red

[ThaWeezord]

you look like you could be around 15% BF, you won't be seeing any real sort of abs until maybe 10% or so. that loose skin is going to be a problem, it looks like you carried a lot of fat for a long period of time.

Check my profile pic, i am like 11% in that pic and you can see some abs. more on my bodyspace. i used to be a fatty too. haha

keep working abs every other day, it will pay off in no time, if the skin won't get tight then make it tight by beefing up the muscle. :P

[paradawx]

repped everyone, thx, do you think it will require surgery to tighten up my abdominals after I lose bodyfat? Like the skin? Or is it's not that bad? Consider I do 0-1 cardio session a week, I am hoping with increased proper cardio training it will be enough to tighten it up as the rest of my body responds well to excersize and heals quickly, 5-6 days on 1 day off routine

[th3pwn3r]

You've been doing a maximum of 1 cardio session a week and you expect results? Let's be serious, it takes blood, sweat and sometimes losing your lunch if you want insane results. If you want to be average then eat average, work out like an average person and sit on the couch like an average person. If you want to be one of the defined, ripped, shredded, jacked or someone with a great and impressive physique then start training. I'm running 9 miles a day and on a good diet and I also weight train. It's not easy and may be over-training but I get results. If someone told you that it'd be easy getting your defined 6 pack they'd be lying.

[paradawx]

bump

[wlknier]

I too am going through a transformation

Jan 21 2008 is when I began at 289lbs...unknown BF%

I have been stuck around 205lbs for 3 months now at around 15% BF...I've been on a bulk diet for a month and havent gained any weight but have decreased BF%...I too am going for a 6 pack and in my past month of this bulk, my top 4 abs have become more and more visible...I'm not expecting anything spectacular until I begin a cut sometime around January 09..but until then I'm trying to build huge abs to fill in alot of this excess skin I have from when I was fat

I do cardio everyday for at least 40-60 minutes..I switch it up on machines or jogging and always use a HR monitor to stay under 140 BPM so I'm only burning fat. When on machines, I only use the same machine for 10minutes at a time and switch to a new one.

Also for abs, I only do 3 different exercises

5x20 Weighted Decline Crunches(25lb)
5x20 Leg Lifts(1-2 sets hanging)
10x30 second TVA Vacuums on a Bosu ball

throughout my day I'm also doing random TVA vacuums to keep me on my toes...I do these ab exercises everyday I workout...which is 5-6 times week...

I always do cardio after I workout

TVA Vacuums are really quite fun to do...can do them while briskly walking and your HR should jump to around 110-120...keep that up for 30minutes and you'll have 30 minutes worth of cardio and your TVA will be annihilated...great exercise and takes alot out of you

[Chris@UGA]

Originally Posted by paradawx

update, haven't been doing cardio since I posted this, ugh still waiting for someone to help me with a proven routine.

Shall I wipe your ass for you too?

Jesus Christ...go jog. walk. ride a bike. ride a stationary bike. get on an elliptical. jump rope.

[blacksmith77]

Your about 14-15% You could get down to 10 in 2-3 months

[boxer champ]

i say dont eat except 2 meals a day and youll have a six pack within 2-3 months lol an 8 pack even

[Faith Fitness]

12-13% go to your gym and have them bust out the calipers... they arent completely exact but you can get a general idea at least.

You have great base to start from... good luck

[paradawx]

Thanks everyone for the replies, repped!

[MattyJ85]

Honestly i'd start lean bulking... fill some of that skin out. Who cares about a 6pack anyway.. get some arms/chest son!

[Skreddy]

Being formerly fat does blow with the excess skin that can stick to ya for awhile.

I had a little but its actually started to go away or whatever. Just give it time and keep eating right. More importantly don't starve yourself out of getting bigger.