I want to go from a keg to a six pack :) where to start?

[dscroop]

I live in australia and have finally started to look at improving figure after years of desk jobs.

I am 21 yo, 100kg, 6' 4".

I am looking at firming up stomach and chest, arms and legs are fine, just stomach and chest seem to be the things to work on.

I am just looking at some exercises I could do at home without a full gym, I have 2 sets of dumbells and a bench press.

Where should I start with the work outs? I have just been doing sit ups a bit to start off with.

[Brewer]

As Swanso, Boss Man, Sarah, and the other experts here will tell you, the keys to abs are:

Squats
Deadlifts
Sprints
Plyometrics
Diet

...rather than the 2373195 crunches and situps that people think will give them good abs.

Diet is definitely the single most important thing though so make that a priority.

[Boss Man]

Actually

1. I'm not an expert, never set stall out like that.

2. Said advice I have never given. Others might I haven't. That's not to say I wouldn't say something like that, I just never have.

Just saying that, so involvement here is not misinterpreted.

Diet is key though. You can't get quality Abs definition, unless bf% really goes low.

[dscroop]

What kind of die would you recomend, ideally i am after a mela plan kind of thing, currently I am a bit lost and just eating alot of protein. A specific breakfast, lunch and dinner routine it what I am afte.

[snorkles]

is it true that squats are good for fat loss? how much should one do a day combined with cardio and HIIT?


currently im doing 100 a day. 20 sets of 5. (with 5kg dumbbels)

thanks.

[Brewer]

Actually

1. I'm not an expert, never set stall out like that.

2. Said advice I have never given. Others might I haven't. That's not to say I wouldn't say something like that, I just never have.

Just saying that, so involvement here is not misinterpreted.

I'm sorry. I didn't know you would take it that way, and I just assumed you have given the advice since I've seen it around here so much.


dscroop, I'm still learning about diet myself and have only been following a solid plan for about a month now, but you need more than breakfast, lunch, and dinner. Work your way up, gradually adding to your diet until you are eating 6 or 7 (7 is best) moderate sized meals rather than 3 larger ones.

As for the specifics of what you are looking for at each meal, and how to make a meal plan for yourself, go to the diet sections of the boards. Make your own topic if you like but there are others who already had similar questions in there. You definitely aren't the first to come for a diet plan so you'll probably find what you're looking for just by reading the answers given to others in your situation. That's how I learned.

You could always post a sample daily food intake here for people to critique and offer suggestions/changes, although if you are lost then you may just need a whole new plan altogether. Good job understanding the importance of protein, though.

[Boss Man]

I'm sorry. I didn't know you would take it that way, and I just assumed you have given the advice since I've seen it around here so much.

Don't apologise. I've just had that before that's all. I even got accused once on another site, of apparently being someone who probably didn't even workout, and got knowledge of him and someone else, and that I was trying to look good.

Then the dude started preaching about some kind of Food Science certificate thingy he had, some Aerobics qualification and various other things he could do.

Funny he even accused me of posting more than other people, maybe so, but he was discovered belonging to about 4 message boards, and posted on the net about 60-80 times a week.

Hypocrit

So no I just said what I did, as I don't try to look like some Tin God, never have, never will, so I just don't want to be portayed as such. Wasn't trying to shoot you down, just making a point .