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bignumbers2005 · Joined: 24 Apr 2007 Posts: 2

okay i am like 5' 10" and 145 punds. i really wanna get a six pack put i have this layer of fat over them i guess. i can feel the muscles if i flex but i just cant see them. what kind of cardio and core excersises do i need to do? also what food would be appropriate? Anything helps...THANKS

Boss Man · Posted: Tue Sep 25, 2007 7:19 pm Post subject:

What's your Diet like? Meals, times?

Also for Cardio you don't need to do loads. You probably only need 30 minutes tops, every other day.

bignumbers2005 · Joined: 24 Apr 2007 Posts: 2

i eat like a south beach diet peanut butter bar every morning with some milk. then i eat lunch at school and school lunches are always unhealthy..but i usually eat a chicken sandwich and drink sweet tea..then for supper it just depends on where we go out to eat. we go out basically every night and i usually get some big meal. i think thats the meal thats killin me right there

swanso5 · Posted: Wed Sep 26, 2007 4:25 am Post subject:

my big fat loss points:

1 - deadlift
2- squat

these 2 exercises allow the heaviest wts to be used and use the most muscles so they'll build more muscle and burn more fat than anything else excpet maybe...

3 - sprints

5 x 50m as fast as you can increasing 1 set each week...only 1.week for these

4 - plyometrics

low level jumps such as bounding, knee tucks, sl hop running, lateral cone jumps etc

5 - diet

to simplify:

meals 1 - 3 have fruit and protein
meals 4 - 6 have protein, veg and salad

prepare what you need to

drink water only