Hey guys I'm 18, currently recovering from a rather severe sickness, been in hospital and lost about 10 kg. (currently at 65 kg, have regained 2).
I really want to know how to get a 6 pack AT HOME. I don't go to the gym, never stepped foot in a gym, and don't intend to for a couple more years.
Suggestions on specific diet, exercises, and time length is much appreciated!
Here's what I have to work with:
Suggestions Please :)
Moderators: cassiegose, Boss Man
Re: Suggestions Please :)
Hey man, good to hear from you .
I'm sorry to read you've been going through some tough stuff lately, but I applaud you for speaking about it and trying to do something in the wake of your problems and you should be proud of yourself for valuing your body enough, in light of your problems, to want to make change
This is the sort of thing I post for people sometimes and you might find it useful.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken + Raw Carrott.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.
As for the training you could do a schedule something like this, which is all bodyweighted.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Good Mornings, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Pull-ups, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
In relation to the training ideas I gave you above, your bodyweight workouts and cardio schedule could look something like this.
Day 1. Bodyweight
Day 2. Cardio
Day 3. Bodyweight
Day 4. Day off
Day 5. Cardio
Day 6. Bodyweight
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
I'm sorry to read you've been going through some tough stuff lately, but I applaud you for speaking about it and trying to do something in the wake of your problems and you should be proud of yourself for valuing your body enough, in light of your problems, to want to make change
This is the sort of thing I post for people sometimes and you might find it useful.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken + Raw Carrott.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.
As for the training you could do a schedule something like this, which is all bodyweighted.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Good Mornings, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Pull-ups, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
In relation to the training ideas I gave you above, your bodyweight workouts and cardio schedule could look something like this.
Day 1. Bodyweight
Day 2. Cardio
Day 3. Bodyweight
Day 4. Day off
Day 5. Cardio
Day 6. Bodyweight
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
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- Joined: Mon Sep 02, 2013 5:15 am
Re: Suggestions Please :)
Wow thanks a lot, i'm going to print this out and get to it.
Incredibly appreciated!!
Incredibly appreciated!!
Re: Suggestions Please :)
No worries and let us know how you get on .
-
- STARTING OUT
- Posts: 3
- Joined: Mon Sep 02, 2013 5:15 am
Re: Suggestions Please :)
Will do. I'm going to try and start those eating habits now and then get to the actual physical side of it once i'm fully recovered.
Do i have to be super strict with diet? I find myself wandering off all the time...
Do i have to be super strict with diet? I find myself wandering off all the time...
Re: Suggestions Please :)
It helps to be as consistent as you can be, because more consistency leads to better progress.
The main thing is if you're doing any form of calorie counting and working out macronutrient percentages, as a way to monitor what you eat and some people do some people don't, then you don't need to be , to the point where you count grains of rice every time you eat rice, or use that sort of mentality, so don't send yourself loopy doing stuff like that .
The main thing is if you're doing any form of calorie counting and working out macronutrient percentages, as a way to monitor what you eat and some people do some people don't, then you don't need to be , to the point where you count grains of rice every time you eat rice, or use that sort of mentality, so don't send yourself loopy doing stuff like that .