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ThePhantom · Joined: 08 Jul 2007 Posts: 20

Ok, I've decided to make a new thread. I got my caliper yesterday.

Info:
Height 182.5cm
Weight 77kg
BF% = Around 13.252%
Male
19 years of age

Goals: So my main goals are to develop a six-pack and to work on developing muscles in the upper part of my body (i.e. arms, chest etc) at the same time.

I will be hitting the gym 4 times a week..

Back includes Lats / Shoulder/ Biceps / Abs 2x a week

Legs / Chest / Triceps 2x a week.
(thanks Boss Man)

I've a few questions that I don't know the answers for and I've come to get some help.
First of all, how many calories should I be looking at consuming each day to achieve my goals of developing a six-pack and developing the upper part of my body at the same time?
How much cardio should I be looking at doing? I don't have a too high of a BF% and according to some websites I aint to far off from my abs showing? Is it possible to get my bf% of 13.252% down to a % that will show my abs?

Thank you for your time in reading this Smile

swanso5 · Posted: Thu Jul 12, 2007 9:15 am Post subject:

- it's always best to stay on the old thread so i can remeber who i'm referring to
- it's impossible to build muscle one place and lose fat from another...pick one
- if you have any abs you should be able to see some of them now...if not than lean down more until your at about 8% then bulk until at 12ish and lean back down etc
- as for carido do 1 day of sprints 5 x 50m increasing 1 set each week and 2 days of interval training but make the intervals different time lengths each time to keep the body from adapting or make up 4 different interval sessions and rotate through

ThePhantom · Joined: 08 Jul 2007 Posts: 20

I can feel the top 4 abs and can see the top 4. However, i want to get a six-pack.
Say I needed 2,500 calories to maintain my current weight, how much should I be looking to eat per day?
How long do you think it will take to lose my bf% from 13% down to around 11%?
How hard is it too lose the fat at the bottom part of my stomach and are sprints the best way to get rid of it?

swanso5 · Posted: Mon Jul 16, 2007 4:06 am Post subject:

- i would gradually drop to no less than 2000 while training harder and smarter
- probably 4 - 6 weeks
- very hard and sprints are one of the best ways to do it but diet, deadlifts, squats, plyometrics and sprints combined are better