Any tips on getting that 6-pack for summer?

[CoNCa324]

I'm pretty thin overall being as tho I'm an ectomorph, however the fat that I do have is all carried in my gut, It always has been. I put my stats in a bodyfat calculator I found on the internet so I can't attest to it's accuracy but it said I was at 15%, which I would wager is about right. Anyway, I've been dieting for about a week now, drinking a gallon of water a day (which sucks cuz i'm in the bathroom every 5 mins) lol. and I think I've noticed a little fat loss, which is motivating! But I was just wondering if anyone could give me any critiques or tips on my diet. I'll lay it out with my stats.

Height: 5'10"
Weight: 148

I workout 4 days a week:
Wed/ Sat = Upper body
Thurs/ Sun = Lower body

On off days I limit my carbs to 150g max and get at least 220 grams of protein and then fats is about 20%.

On workout days I take in more carbs, around 200-300. It varies and I still get the 220 grams of protein.

I'm not a fan of green vegetables like broccoli and green beans, etc. However I don't mind lettuce or spinach but I can't eat it plain so I haven't been eating much of it. Any ideas for dressing?

My diet usually goes like this:

Meal 1: 1/2 oats with 3/4 cup of whole milk and 1/4 cup of raisins
Meal 2: 1 can of tuna
Meal 3: 1/2 cup of cottage cheese and 1 can of tuna
Meal 4: chicken breast with 2 tablespoons of olive oil

And then I have about 3 scoops of whey protein scattered throughout the day With my water.

On workout days I usually add a bagel or two after I workout and some Triscuit Thin Crisps

I was just wondering if there were any holes in my diet besides the vegetables

Thanks in advance!

[CoNCa324]

bump

[FARTMAN]

If I were you, the last thing I'd be doing is dieting. You're skinny enough.

You're just what's known as "skinny fat."

It's hard to tell if there are any holes in your diet and workouts. Though your diet looks pretty good.

As far as your workouts I'd really focus on hitting the weights hard. Do a lot of compound movements with heavy reps. This will raise your metabolic rate to build muscle and lean you out. There's more tips here http://www.best-abs-exercises.com/ho...belly-fat.html


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http://www.best-abs-exercises.com/

[wave_length]

Maybe this link could help you:
http://forum.bodybuilding.com/showpo...1&postcount=68

Good luck!

[sxgt]

dude... youre as tall as me and weight 148lbs .


Do 500 crunches a day and you will be SET. you have to be like 8% BF unless you are skinny fat.




http://fitness.skippypodar.net/abs2000.html


that website is like my bible when BBF fails me.

[CoNCa324]

Originally Posted by FARTMAN

If I were you, the last thing I'd be doing is dieting. You're skinny enough.

You're just what's known as "skinny fat."

It's hard to tell if there are any holes in your diet and workouts. Though your diet looks pretty good.

As far as your workouts I'd really focus on hitting the weights hard. Do a lot of compound movements with heavy reps. This will raise your metabolic rate to build muscle and lean you out. There's more tips here http://www.best-abs-exercises.com/ho...belly-fat.html



--------------------------------------

http://www.best-abs-exercises.com/

Thanks! lol and I love the name. My plan is to lift heavy enough where I can only do around 5 reps for 3 sets and then my last set for would be a drop set. I plan on increasing the reps as much as I can at every work out, I'm keeping track of my weight, and reps for each lift. And once I reach 10 reps then I'll bump up the weight and continue the cycle. You think that'd be a good idea?

Originally Posted by wave_length

Maybe this link could help you:
http://forum.bodybuilding.com/showpo...1&postcount=68

Good luck!

thanks!

Originally Posted by sxgt

dude... youre as tall as me and weight 148lbs .


Do 500 crunches a day and you will be SET. you have to be like 8% BF unless you are skinny fat.




http://fitness.skippypodar.net/abs2000.html


that website is like my bible when BBF fails me.

Unfortunately yes lol I AM skinny fat and I have been all my life and I hate it. My plan is to get the 6 pack and hopefully put on a little muscle by summer time, and then if I'm able to do that, it'll motivate me to put on some muscle (cuz ultimately my long term goal is to thicken up) and I'd want to do that while keeping my BF% down.

Thanks to all you guys for the advice!

[pojo18]

im your height and bf% but at 168 lbs. tell me what you decide to do man

[CoNCa324]

Originally Posted by pojo18

im your height and bf% but at 168 lbs. tell me what you decide to do man

Will do

Anyone else have any suggestions?

[CoNCa324]

alright well i decided do a slow bulk with the minimum amount of calories i need to gain weight, i think it's like 2700. I'm gonna cycle my carbs and hopefully add some muscle while either losing or maintaining my body fat %