How To Get A Six Pack?
- 25 Comment
One of my readers, has ask me a question about his diet:
Rate my diet/exercise in getting a six pack? i read tons of articles and i finally decided to split my goals to losing belly fat and building muscle at two different times. i hav decided to lose the fat to show my six pack before i build muscle. i do jiu-jitsu mon, wed, fri. which it like weight training because we work out on our core and do a lot of total body workouts,i wouldnt call it a cardio workout but more of weight lifting.
then i was going to do two 15 minute sprints,one in the afternoon and one in the evening every tues,thurs and sat. but i am not very sure on my diet,i was thinking that i should eat a lot of protein and little calories and little carbs. Age:14
Weight: 120 pounds please rate my diet/exercise to obtain a six pack and leave any tips or suggestions on my routines. thank you
Well, your program is nice from one to ten, i would sad 7. If you want to show abs, you must change eating habits. Start drinking protein shakes-the best is whey protein, ate more bananas and nuts. Nuts are good because of nut oil, eat peanut. Next is fish and fish oil. Any kind of fish, and drink a lot off water about 4l a day.
Next thing your exercise, run 30 min afternoon only then noo need to run in morning. That is my only complain, other things are great. About jiu-jitsu if you want you could start going to gym, to gain more strength but NOT before 17, because you could stop growing. You already have abs you simply don’t see them because of fat…everybody have abs, so work on them only that they could become bigger. And remember nutrition is even more important than exercise.
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25 Comments on this post
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miggy said:
Re:Rate my diet/exercise in getting a six pack?
i read tons of articles and i finally decided to split my goals to losing belly fat and building muscle at two different times.
i hav decided to lose the fat to show my six pack before i build muscle.
i do jiu-jitsu mon, wed, fri. which it like weight training because we work out on our core and do a lot of total body workouts,i wouldnt call it a cardio workout but more of weight lifting.
then i was going to do two 15 minute sprints,one in the afternoon and one in the evening every tues,thurs and sat.
but i am not very sure on my diet,i was thinking that i should eat a lot of protein and little calories and little carbs.
Age:14
Weight: 120 pounds
please rate my diet/exercise to obtain a six pack and leave any tips or suggestions on my routines.
thank youWell, your program is nice from one to ten, i would sad 7. If you want to show abs, you must change eating habits. Start drinking protein shakes-the best is whey protein, ate more bananas and nuts. Nuts are good because of nut oil, eat peanut. Next is fish and fish oil. Any kind of fish, and drink a lot off water about 4l a day.
Next thing your exercise, run 30 min afternoon only then noo need to run in morning. That is my only complain, other things are great. About jiu-jitsu if you want you could start going to gym, to gain more strength but NOT before 17, because you could stop growing. You already have abs you simply don’t see them because of fat…everybody have abs, so work on them only that they could become bigger. And remember nutrition is even more important than exercise.
________________________________________________
thank you for your advice.
but i am not quit sure of my eating habits.
i am thinking of eating 6 small meals a day,intaking as much protein as i can in those 6 meals. but i am not sure how much calories, and how much carbs i should eat?i eat rice in every meal,should i take this away or just eat small portions of it?i eat an hour before the workout and 15 minutes after my workout.
thank you.
April 19th, 2008 at 1:09 am -
Montoya Raif said:
Yes 4-7 meals a day, here is my suggestion of meal:
(07:00h) Milk 0,5l (0,9%); Oatmeal 200g - 800kCal
(09:00h) Tuna in water 250g; Chicken bust 100g - 435kCal(11:30h) Fresh cheese 250g m - 225kCal
(14:00h) Chicken bust 200g; Banana; Oatmeal 200g - 1010kCal
(16:00h) Tuna in water 250g; Protein shake - 680kCal
(20:00h) Chicken bust 200g; Oatmeal 100g - 650kCal
(22:00h) Fresh cheese 250g, Whey prot. 15g - 300kCal
If it’s to early you can kick breakfast in (07:00h) it wouldn’t change much. And about calories and carbs, don’t worry. Eat things i write in menu, you can change schedule of them to be easier because school and etc…After the workout you should eat in first 90 min, to feed the muscles. And before a workout one hour, like you said. NOTE: This is hardcore meal you are 14 you can skip two or three meals a day-it wouldn’t make a big difference.
April 19th, 2008 at 1:36 am -
miggy said:
Re:Rate my diet/exercise in getting a six pack?
i read tons of articles and i finally decided to split my goals to losing belly fat and building muscle at two different times.
i hav decided to lose the fat to show my six pack before i build muscle.
i do jiu-jitsu mon, wed, fri. which it like weight training because we work out on our core and do a lot of total body workouts,i wouldnt call it a cardio workout but more of weight lifting.
then i was going to do two 15 minute sprints,one in the afternoon and one in the evening every tues,thurs and sat.
but i am not very sure on my diet,i was thinking that i should eat a lot of protein and little calories and little carbs.
Age:14
Weight: 120 pounds
please rate my diet/exercise to obtain a six pack and leave any tips or suggestions on my routines.
thank you
____________________
Well, your program is nice from one to ten, i would sad 7. If you want to show abs, you must change eating habits. Start drinking protein shakes-the best is whey protein, ate more bananas and nuts. Nuts are good because of nut oil, eat peanut. Next is fish and fish oil. Any kind of fish, and drink a lot off water about 4l a day.Next thing your exercise, run 30 min afternoon only then noo need to run in morning. That is my only complain, other things are great. About jiu-jitsu if you want you could start going to gym, to gain more strength but NOT before 17, because you could stop growing. You already have abs you simply don’t see them because of fat…everybody have abs, so work on them only that they could become bigger. And remember nutrition is even more important than exercise.
________________________________________________
thank you for your advice.
but i am not quit sure of my eating habits.
i am thinking of eating 6 small meals a day,intaking as much protein as i can in those 6 meals. but i am not sure how much calories, and how much carbs i should eat?i eat rice in every meal,should i take this away or just eat small portions of it?i eat an hour before the workout and 15 minutes after my workout.
thank you.
mygif
Montoya Raif Said in April 19th, 2008 @1:36 am
_____________________________________
Yes 4-7 meals a day, here is my suggestion of meal:(07:00h) Milk 0,5l (0,9%); Oatmeal 200g - 800kCal
(09:00h) Tuna in water 250g; Chicken bust 100g - 435kCal(11:30h) Fresh cheese 250g m - 225kCal
(14:00h) Chicken bust 200g; Banana; Oatmeal 200g - 1010kCal
(16:00h) Tuna in water 250g; Protein shake - 680kCal
(20:00h) Chicken bust 200g; Oatmeal 100g - 650kCal
(22:00h) Fresh cheese 250g, Whey prot. 15g - 300kCal
If it’s to early you can kick breakfast in (07:00h) it wouldn’t change much. And about calories and carbs, don’t worry. Eat things i write in menu, you can change schedule of them to be easier because school and etc…After the workout you should eat in first 90 min, to feed the muscles. And before a workout one hour, like you said. NOTE: This is hardcore meal you are 14 you can skip two or three meals a day-it wouldn’t make a big difference.
______________________________________________
am i going to lose any muscle mass while following this diet and cardio work?
and what should i eat before and after jiu-jitsu and running workouts?April 19th, 2008 at 7:50 pm -
Montoya Raif said:
Well you will not lose any weight, and before jiu-jitsu eate tuna in water(it’s a tuna can).
April 19th, 2008 at 7:58 pm -
miggy said:
ohhh ok thank you,
i am also wondering what fresh cheese is??
isnt 250g of cheese 2 much?it is also pretty high in fatApril 19th, 2008 at 8:39 pm -
Montoya Raif said:
No problem. About cheese, don’t worry-cheese fat, fish oil they will not make you fat. It will only feed the muscle.
April 19th, 2008 at 8:45 pm -
miggy said:
ohhh i see
what kind of cheese should i buy?and how much is 250g?April 19th, 2008 at 8:55 pm -
Montoya Raif said:
Hmm 250g is for one day(but you can eat two or three). Eat fresh cheese.
April 19th, 2008 at 8:57 pm -
miggy said:
i meant how big is 250g
is that like a fist full of cheese?April 19th, 2008 at 9:29 pm -
jaa said:
Hmm, yes somethig like that, It’s a litle bigger
April 19th, 2008 at 9:40 pm -
miggy said:
where can i find fresh cheese?
and what is the brand for fresh cheese?April 19th, 2008 at 9:48 pm -
Montoya Raif said:
In groceries store. Hmm well im living in europe so i don’t know for usa, but it’s not important the brand. In eu im buying MEGLLE and Mia-Mill.
April 20th, 2008 at 7:45 pm -
miggy said:
ohhhh ok,thank you
and what about chicken and tuna can i substitute them for any other kind of meats?
April 20th, 2008 at 7:57 pm -
Montoya Raif said:
No problem, well you don’t need to eat tuna, eat any kind of fish. Chicken well try to eat, it’s important that you eat a lot of meat.
April 20th, 2008 at 8:00 pm -
miggy said:
ok,
thank you montoya,you helped me alotApril 20th, 2008 at 8:30 pm -
Montoya Raif said:
Hehe, no problem.
April 20th, 2008 at 9:45 pm -
miggy said:
oh and one more question
is there any other food i can substitute for oatmeal for some occasions?
because i dont really like the taste of oatmeal.April 21st, 2008 at 6:17 am -
Montoya Raif said:
Hmm, well eat cereal flakes.
April 21st, 2008 at 1:51 pm -
miggy said:
okay. thanks
April 22nd, 2008 at 1:26 am -
miggy said:
oh yeah and how long do you think it would take to make my six pack visible??
i am 120 pounds,you can see the top part of my six pack but bottom two are under fat still =[and would my weight change in the weighing scale if i were losing fat or would my weight stay the same??
how can i tell that i am losing fat and not muscle?April 22nd, 2008 at 7:34 am -
miggy said:
do i drink the muscle milk and the whey protein before or after my workouts?
April 23rd, 2008 at 2:37 am -
Montoya Raif said:
After workouts, you should drink them in about 15 min after workout
April 23rd, 2008 at 2:46 am -
Montoya Raif said:
oh yeah and how long do you think it would take to make my six pack visible??
i am 120 pounds,you can see the top part of my six pack but bottom two are under fat still =[and would my weight change in the weighing scale if i were losing fat or would my weight stay the same??
how can i tell that i am losing fat and not muscle?I realy can’t tell you that, i think in a month or two, it all depends of you. And your organisam. You can’t lose muscle-not on that way. You can lose muscle only if you stop workout. So don’t worry, you will lose only fat.
April 23rd, 2008 at 2:50 am -
miggy said:
ok thanks man
April 23rd, 2008 at 7:08 am -
miggy said:
how much is 250g of tuna and 200g of chicken breast?
like how many handfuls is 200g of oatmeal?
April 29th, 2008 at 9:01 am
