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ShapeFit.com
Fitness discussion forum for bodybuilding, weight loss, diet and exercise.
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trace11
Joined: 10 Jul 2008
Posts: 6
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 Posted: Thu Jul 17, 2008 8:20 pm Post subject: just a quick question |
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i have a very thin layer of fat covering my abs
i'd like a 6 pack, i eat healthy, exercise regularly
what can i do to get them defined and ripped?(or is that redundant?)
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as far as execising goes, why not crunches or sit ups? |
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cassiegose
Joined: 09 May 2008
Posts: 314
Location: Prineville Oregon
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| Posted: Thu Jul 17, 2008 8:31 pm Post subject: |
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| For a six pack... You'll want to clean up your diet to lose that thin layer of fat covering your abs. I've found that my abs get worked really well just by doing my regular weight/cardio routine. I used to do crunchies and sit ups like a crazy person but it wasn't until I really cleaned up my diet and upped my weights that I started seeing improvements in my abs. Maybe show an example of your current diet and workout plan? |
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trace11
Joined: 10 Jul 2008
Posts: 6
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| Posted: Sat Jul 19, 2008 10:48 pm Post subject: |
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haha...im just starting...
i lift weights (3 days a week)- um...my diet, 3 meals a day (usually...maybe afew snacks)
but i really havent done alot to change my diet from that of a normal person (thats is, not actually trying to gain muscle). i dont eat alot of sweets or junk food though, i've done cardio regularly for the past 6 to 7(-ish) years
Diet:
Breakfast: maybe cereal, or nothing (i havent been eating for the past few days = unhealthy  )
Lunch: usually a sandwich (wheat, turkey, maybe tomatoes, lettuce), and maybe chips, water
Dinner: usually a main protein (i.e. fish, chicken, etc.), a veggie, and some form of a carb (yes, i know thats being very vague)...or another sandwich
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so yes, my diet is really bad (/still a beginner though)
thanks for the tips you've already given me
anymore help from anyone would be appreciated |
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Boss Man
Joined: 25 Nov 2006
Posts: 3780
Location: My site, (Steelmuscle), and anywhere else I feel like
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| Posted: Sat Jul 19, 2008 11:46 pm Post subject: |
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| trace11 wrote: | Breakfast: maybe cereal, or nothing (i havent been eating for the past few days = unhealthy ) (Yes you should continue eating the Cereal, and bump up your Protein too, with Egg Whtes, or half a scoop of Protein powder, or a bit of Chicken or Turkey, and a Pro-biotic yoghurt as well as examples. You could add a bit of Fruit in here too, but if you do, give it 10-15 minutes to start digesting first, so the other food doesn't impede it)
(Mid Morning: You need some protein and Carbs in here too)
Lunch: usually a sandwich (wheat, turkey, maybe tomatoes, lettuce), and maybe chips, water (Screw the Chips, but the Sandwhich thing looks fine, just add the Tomatos and Lettuce as well)
(Mid Afternoon: You need some protein and Carbs in here too)
Dinner: usually a main protein (i.e. fish, chicken, etc.), a veggie, and some form of a carb (yes, i know thats being very vague)...or another sandwich (No sandwhich, go for the Fish, Chicken etc etc, and add the Veggies. You could include things here like Legumes, i.e. Peas, Beans, Lentils, as well, (sometimes Rice), but remember they all do contain a good Amino Acid yield, so factor that in when you include a Protein source, if you have any Rice or Legumes with Dinner.)
Mid Evening: You could have another small meal here as well.
Other options you could add to your diet from time to time, would include Low Salt Nuts, Low Fat Cheese, Whole-grain Bread, Soy products, like Soybeans, Tofu and Nattokinase, sometimes Red Meat, (trimmed), Lean Pork, Lamb, (Rind timmed off), and healthy Fats like Coconut Oil for cooking with / adding to food, or Cold Pressed, Extra Virgin Olive Oil, for adding to food.
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trace11
Joined: 10 Jul 2008
Posts: 6
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| Posted: Sun Jul 20, 2008 6:43 pm Post subject: |
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thanks...this is the kind of help ive been looking for  |
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