245 down to 193 and needs help

[split2skim]

hi, I am 19 years old. i been weightlifting for 6 months now and i used to way 245 at 5 feet 9 inches", now i am at 192. i still have some body fat to lose and iI was wondering if anyone knows a perfect routine to get ripped, also what protein, vitamin supplements, and creatine i should take. Also i want to know what do they think is best for abs.

[Mr.hulk]

good job loosin the fat dude,i'm exactly at your point now,i use to weigh 250, 4 months ago i saw my sixer,then i bulked up,now am cutting,what helps me alot is i wake up every morning about at 6 run a mile or 2 but only doit 5 days a week . i lift with light weight with high reps. My protein choices are tuna,fish,chicken,lean beef,ect.the creatine,i don't know,i got the best gains from phos***en from eas. protein i take is myoplex,the good stuff

[stick_it]

have u changed ur diet at all in the last few months?

[The Kurgan]

Best for abs- angle sit ups. You probably don't want big muscles, just toning, so go for reps rather than weights.

[breathingmurder]

Originally posted by The Kurgan
Best for abs- angle sit ups. You probably don't want big muscles, just toning, so go for reps rather than weights.

*tries not to laugh*

[Jandy]

Originally posted by split2skim
hi, I am 19 years old. i been weightlifting for 6 months now and i used to way 245 at 5 feet 9 inches", now i am at 192. i still have some body fat to lose and iI was wondering if anyone knows a perfect routine to get ripped, also what protein, vitamin supplements, and creatine i should take. Also i want to know what do they think is best for abs.

What's best for abs? Diet

Go to the nutrition board, and consult this site: http://www.c-k-d.com it's a ketogenic diet with carb ups... works great.

Basically,

A) Get on a diet
B) stay on it
C) Lift
D) cardio 3-6x per week

[S4V4G3]

Originally posted by Jandy
What's best for abs? Diet

Go to the nutrition board, and consult this site: http://www.c-k-d.com it's a ketogenic diet with carb ups... works great.

Basically,

A) Get on a diet
B) stay on it
C) Lift
D) cardio 3-6x per week

[split2skim]

Originally posted by stick_it
have u changed ur diet at all in the last few months?

I never really had a diet, I just stopped eating the sweets and stopped drinking soda.

[stick_it]

u need to construct a proper diet
read the stickies, follow them
i would highly recommend u implement carb cycling

[mickeys]

run first thing in morning to burn fat stores for energy rather than carbs

stop eating carbs after 6pm..

eat lots of good fats 10+ grms of fish/flax oil

clean slow burning carbs

lift heavy

[kennynz]

Originally posted by The Kurgan
Best for abs- angle sit ups. You probably don't want big muscles, just toning, so go for reps rather than weights.

wtf is 'toning'? if you mean lowering bf% wouldnt going for a jog be better? if you mean building bigger muscles, wouldnt weighted situps be better?

[Jandy]

Originally posted by kennynz
wtf is 'toning'? if you mean lowering bf% wouldnt going for a jog be better? if you mean building bigger muscles, wouldnt weighted situps be better?

yes.