I WANT A SIX PACK IN 1 MONTH!@!@!!@

Nadim · 03-19-2009, 12:54 AM

hi guys i am new just joined thought i could get some help i reaaaaaly want a 6 pack and in 1month i wont it quick. i have everything apart from a god dam 6 pack. so i was wondering anyone no any exercise's i can do that will get me 1 QUICK!!. ty ^^ don't care if it the hardest thing in the world ^^

**allstar** · 03-19-2009, 01:00 AM

**Blitzkrieg** · 03-19-2009, 01:06 AM

What's your current bf%? You can do any type of crunches you want until you die but if your bf isn't low you'll never get to see them buddy. It's all about your diet and bf%.

Big MuMbO jUmBo · 03-19-2009, 01:19 AM

Quote:

Originally Posted by Blitzkrieg

What's your current bf%? You can do any type of crunches you want until you die but if your bf isn't low you'll never get to see them buddy. It's all about your diet and bf%.

spot on bud!

Nadim · 03-19-2009, 01:25 AM

i am not sure i herd those weighing machines that do that get rue body fat can only give u a good estimate at age 18 i am only 15. so i wouldn't no what my bf% would be i no it wouldn't be much. could anyone give me some good exercise like iv been doing crunch's and **** for a while the normal thing any like really good exercise tha tu think are good or work for u?

**allstar** · 03-19-2009, 01:30 AM

Bro you need a diet.

Big MuMbO jUmBo · 03-19-2009, 01:30 AM

i like rope crunches and leg raises.....but again your not gonna see your abs if your bf% not low......if it low enough you will see abs no matter how developed they are!

Nadim · 03-19-2009, 01:45 AM

if i were to go on a diet how many times should i be eating a day, i also don't wanna loose muscle.

**allstar** · 03-19-2009, 02:00 AM

5-8 times a day

irishmuscle9 · 03-19-2009, 03:27 AM

Quote:

i like rope crunches

i dont see any other ab exercise being better than heavy rope crunches. everyone has abs but u have to build them up so u can see them even if u have a lower bf%. try some HIIT training 3 times per week but i think getting a six pack takes more time than just one month.

CueNtoZ · 03-19-2009, 04:27 AM

Quote:

Originally Posted by irishmuscle9

i dont see any other ab exercise being better than heavy rope crunches. everyone has abs but u have to build them up so u can see them even if u have a lower bf%. try some HIIT training 3 times per week but i think getting a six pack takes more time than just one month.

what is a heavy rope crunch? also i have 10-11% body fat only problem is my fat gathers around my belly, although i am really lean and my arms and chest are pretty defined i have no abs? any suggestions to isolate the abdominal area i do not want to cutt because i am lean everywhere but my belly. I do not expect get a six pack in 1 month but what are some suggestions on isolating the stomach.

Nadim · 03-19-2009, 04:45 AM

lol i ask like same question at very top =P anyway um my gym i go to is ****ty and don't have the machine for that is there a way i can do by using the ropes u use for triceps or somfin

Nadim · 03-19-2009, 04:50 AM

oh and also i herd not sure what there called but the 1 were u have a wooden stick and u twist side to side like broom twist ro somfin lol are hey good??????? i was doing them today for first time not sure if it was right way but i felt it i guess but not as much as i was hoping

crull · 03-19-2009, 08:17 AM

YouTube - Ab exercise - cable crunches with Terrell Owens just like this but you attache the rope to the cable machine and pull the weight
but anyway the deadlift and squat are the best excercises to build your whole body and no other excercise uses the abs more then this not even crunches

**mindstar** · 03-19-2009, 08:27 AM

Quote:

Originally Posted by CueNtoZ

what is a heavy rope crunch? also i have 10-11% body fat only problem is my fat gathers around my belly, although i am really lean and my arms and chest are pretty defined i have no abs? any suggestions to isolate the abdominal area i do not want to cutt because i am lean everywhere but my belly. I do not expect get a six pack in 1 month but what are some suggestions on isolating the stomach.

not to say that you're wrong here, but most guys underestimate their bf% What do your arms look like? you have striations in your shoulders? Veins in your shoulders, bicep and lots in your forarm? Veins on your calves and legs?

While I'll agree that everyone holds weight in different areas, being at 10% and having no visable abs at all is not possible in my experience.

High protein diet, with moderate carbs on off days, normal carbs on weightss days and HIIT will spare muscle and burn fat.

Nadim · 03-19-2009, 08:58 AM

no i have visible abs lol its just there just not up to my standards lol like compared to everything else it just doesn't suit if u no what i mean.

also ty crull

**fmoncas** · 03-19-2009, 10:22 AM

No Abs exercises will make your abs show…the muscles will get stronger but unless you reduce the layer of fat in between the muscle and the skin there is no way you will see your abs…And Only thru diet and exercise you will accomplish that.

My2Cents

deLeo · 03-19-2009, 10:30 AM

guys look at his avatar, im guessing that is him and he looks like a very low bf%...

leg lifts, rope crunches, hold a db at the side and lean over (idk what to call that lol), decline crunches. hold onto a pull up bar and lift your knees to your chest.

hit it with something new every ab workout and do them until failure. also dont rest too much in between sets. when im done with my ab workout i cant sit up without using my arms lol

crull · 03-19-2009, 10:40 AM

no problem man

CueNtoZ · 03-19-2009, 12:31 PM

Quote:

Originally Posted by mindstar

not to say that you're wrong here, but most guys underestimate their bf% What do your arms look like? you have striations in your shoulders? Veins in your shoulders, bicep and lots in your forarm? Veins on your calves and legs?

While I'll agree that everyone holds weight in different areas, being at 10% and having no visable abs at all is not possible in my experience.

High protein diet, with moderate carbs on off days, normal carbs on weightss days and HIIT will spare muscle and burn fat.

yea i have veins everywhere. im 5"8 and weigh 130. My biceps are nice and tone and i can see the bones on my back lol ill post pics when i get the chance

Big MuMbO jUmBo · 03-19-2009, 12:37 PM

Quote:

Originally Posted by mindstar

not to say that you're wrong here, but most guys underestimate their bf% What do your arms look like? you have striations in your shoulders? Veins in your shoulders, bicep and lots in your forarm? Veins on your calves and legs?

While I'll agree that everyone holds weight in different areas, being at 10% and having no visable abs at all is not possible in my experience.

High protein diet, with moderate carbs on off days, normal carbs on weightss days and HIIT will spare muscle and burn fat.

yup i agree...your going to see abs even if you have never trained them before if your bf% is real low....because we all have abs just need low bf to see them.....keep training your abs with different exercises and get on a clean diet that will get your bf% to where it needs to be so abs are visible

**mikeh40+** · 03-19-2009, 12:54 PM

Quote:

Originally Posted by fmoncas

No Abs exercises will make your abs show…the muscles will get stronger but unless you reduce the layer of fat in between the muscle and the skin there is no way you will see your abs…And Only thru diet and exercise you will accomplish that.

My2Cents

listen to the master!!

peskypaul · 03-19-2009, 01:03 PM

I have shown this video before but, if you memorise the routine and do it daily- it really does work. I got a six pack in no time without this video because I have really low bf; I think it really would have helped.
YouTube - 8 Minute Abs

wrestlingstalion2 · 03-19-2009, 05:29 PM

run forest runnnnnn

Nadim · 03-19-2009, 05:31 PM

ty guys also deleo what are leg crunch's never herd the term

oh and by going on diet do u mean eat less or what i thought u ment was eat well??

**allstar** · 03-19-2009, 08:32 PM

Go to the nutrition section and check out Laynes pre contest diet thread.

pushpapal.singh · 03-20-2009, 04:25 AM

Impossible! 6 pack in one month

stalion · 03-20-2009, 01:41 PM

more realistic is like 11 weeks to 16 for a six pack if you train hard follow a good diet and hiit.
thats my 2c

wrestlingstalion2 · 03-20-2009, 06:58 PM

i think its all genetics and what you eat really. mine comes back quite quickly. but i have friends with a lesser bodyfat % that take longer to get it back.

Nadim · 03-21-2009, 01:37 AM

nothing is impossible =P i can give u something that u think would be impossible but i did proper form leg press 480kg( although way to chest and back up not locked), 67.5kg barbell for forearms both 8 reps and also i thought was impossbiel as well i gained 16kg which is like 35lbs i belive in 5-7 days =P and i was not and still am not and i am never gonna go on juice. so i am preety sure i am on role of making the impossible possible =P