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Need help - 3/8/2006 7:46:33 PM
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burnfire
Posts: 7
Joined: 3/8/2006
Status: offline
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Ok I need some help. I have been working out for almost two months now, and I havent really seen any results. I have a six pack kinda, the bottom two abs dont show on the bottom.
I am:
6'
155 lbs
17 years old
I was wondering if someone could help me think up a good schelude to work with? Also idk if this is important, but I was hit by a car like six months ago. So I messed up my leg, I can do some weights with it, but I am limited.
-thanks
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RE: Need help - 3/8/2006 8:03:56 PM
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cpl
Posts: 4780
Joined: 5/26/2003
From: New York City
Status: offline
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If you're looking to reveal the bottom two abs of your six pack, you're going to want to concentrate more on what you eat than what sort of routine you're doing.
See, getting real nice abs is a mixture of having the abs to show off, and having a body fat percentage low enough so that you can see them. For most people, the lower abs are the last place that last bit of stubborn fat tries to hold on to.
So how do you get rid of the stubborn fat? Proper nutrition is your first and most productive tool, and then comes cardio. I didn't mention situps or crunches at all? That's because they're only effective for building the muscle in that area, NOT getting rid of the fat to show off the muscle you already have.
See, when you're trying to burn fat, the body does not burn it from the area you're trying to target- Many people in the fitness industry would want you to believe just that so that you'll run out and buy their latest ab working contraption, but it's simply not the way the human body works. when the body needs to burn fat for fuel, it simply goes for the easiest to get to fat first- Most people are different when it comes to where exactly their bodies burn fat from easiest. However, most people are the same when it comes to where the body tends to store that last bit of stubborn pudge- For males, it's mostly in the abdominal region. Females, thighs and butt. As I said before, the best way to reduce this fat is how and what you eat- So how about letting us know what your diet looks like on an average day, and maybe we can help you from there?
(in reply to burnfire)
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RE: Need help - 3/9/2006 5:46:05 PM
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burnfire
Posts: 7
Joined: 3/8/2006
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Ok well lets see, I wake up and have poptarts or toast with milk. At lunch I have a chicken wrap, with lettuce, and ranch dressing. After school I have a protien drink, and sometimes eat something. For dinner I have manly steak, chicken, sometimes fish. Also I have around 90+ fl oz of water a day.
(in reply to danmirage)
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RE: Need help - 3/9/2006 8:18:03 PM
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cpl
Posts: 4780
Joined: 5/26/2003
From: New York City
Status: offline
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I count four meals a day there- To reach your goals most efficiently, whether it's to put on muscle or lose fat, you need to be eating five or six times a day- And I don't think pop tarts are going to do it. Check out Fitday.com, you can put in all the food you ate that day and it'll tell you how many calories you're getting, and where you're getting them from. It could be that you're actually not eating enough of the right stuff in order to lose fat- Simply eating less isn't always the answer. Your body needs a certain number of calories a day just to function properly, and if it's not getting that amount, it can actually start to hang on to fat more stubbornly- Which is why you see a lot of overweight people complaining how they barely eat anything and they're still overweight. Take a look at the link danmirage gave you, check out fitday, and do some figuring to find out how many calories a day you'll need in order to have your diet right for burning fat.
(in reply to burnfire)
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RE: Need help - 3/12/2006 7:52:06 AM
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burnfire
Posts: 7
Joined: 3/8/2006
Status: offline
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Ok I have the past three days down, thought that I would wait to reply until you could see a couple of days:
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source grams cals%total
Total:1146
Fat:36 323 29%
Sat:8 71 6%
Poly:12 106 10%
Mono:11 97 9%
Carbs:147 556 50%
Fiber:8 0 0%
Protein:58 230 21%
Alcohol:0 0 0%
-lsourcegrams cals%total
Total:3022
Fat:117 1057 36%
Sat:29 257 9%
Poly:17 157 5%
Mono:47 422 14%
Carbs:396 1483 50%
Fiber:25 0 0%
Protein:107 428 14%
Alcohol:0 0 0%
- source grams cals%total
Total:2881
Fat:96 863 31%
Sat:22 201 7%
Poly:25 224 8%
Mono:31 277 10%
Carbs:352 1252 46%
Fiber:39 0 0%
Protein:158 631 23%
Alcohol:0 0 0%
< Message edited by burnfire -- 3/12/2006 7:59:05 AM >
(in reply to danmirage)
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RE: Need help - 3/12/2006 7:44:22 PM
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burnfire
Posts: 7
Joined: 3/8/2006
Status: offline
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Well I would like to get rid of the fat at the bottom part, below my abs. So that the full six pack would come in. But I would also like to build up my muscles
(in reply to danmirage)
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RE: Need help - 3/12/2006 9:03:33 PM
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burnfire
Posts: 7
Joined: 3/8/2006
Status: offline
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Ok I will go with the second thing that you said, I will gain the mass then cut.
Here are my stats:
17 years old
155 lbs
6 ft. tall
Tell me if you need to know anything else.
(in reply to danmirage)
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RE: Need help - 3/14/2006 5:18:58 AM
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burnfire
Posts: 7
Joined: 3/8/2006
Status: offline
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Ok the weight that I would like to be, lets say 185.
For the workout, how about:
Monday- Shoulders
Dumbell Press - 2 sets for 8-12 reps
Arnold Dumbell Press - 2 sets for 8-12 reps
Lateral Dumbell Raise - 3 sets for 8-12 reps
Front Dumbell Raise - 3 sets for 8-12 reps
Dumbell Shrugs - 3 sets for 8-12 reps
Tuesday- Arms
Barbell Curl - 3 sets for 8-12 reps
Alt. Dumbell Curl - 3 sets for 8-12 reps
Hammer Curls - 3 sets for 8-12 reps
Lying Tricep Press - 3 sets for 8-12 reps
Tricep Pushdown - 3 sets for 8-12 reps
Seated Tricep Press - 3 sets for 8-12 reps
Wednesday- Legs
Squats - 3 sets for 8-12 reps
Leg Curls - 3 sets for 8-12 reps
Still Leg Dead Lifts - 3 sets for 8-12 reps
Standing Calf Raise - 3 sets 12 for reps
Seated Calf Raise - 3 sets for 12 reps
Thursday- Back
Bent Over Rows - 3 sets for 8-12 reps
Pulls Ups (Weighted) - 3 sets for 8-12 reps
Deads - 3 sets for 8-12 reps
Friday- Chests and Abs
Flat Bench Press - 3 sets for 8-12 reps
Incline Bench Press - 3 sets for 8-12 reps
Decline Dumbell Press- 3 sets for 8-12 reps
Weighted Crunches - 3 sets for 12 reps
Leg Lifts -3 sets for 12 reps
(Also any running or anything that you think would be good. Before my accident with my knee, I was a cross country runner, so anything that you say about running is pretty easy for me. Also I ride my bike alot, if that helps at all?)
Meals:
Meal 1
Oatmeal
Raisins
Yogurt
Meal 2
Apple
Meal 3
Rice
Chicken
Meal 4
Yogurt
Carrots and celery
(Meal 5)
Pre work out carbs+protein/BCAA/EAA
Post Work out carbs+protein/BCAA/EAA
Meal 6
Chicken
Turkey
Broccoli
(in reply to danmirage)
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RE: Need help - 3/14/2006 9:19:39 AM
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danmirage
Posts: 6020
Joined: 11/20/2005
Status: offline
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quote:
Ok the weight that I would like to be, lets say 185.
A gain of 30 pounds muscle. You can do that in 20- 30 weeks.
Which is dependant on staying in a caloric surplus! 500 cals = 1 pound a week 1000 cals=2 pounds a week. If your training and genetics permit it..2 pounds of muscle/week
quote:
For the workout, how about:
Monday- Shoulders
Dumbell Press - 2 sets for 8-12 reps
Arnold Dumbell Press - 2 sets for 8-12 reps
Front Dumbell Raise - 3 sets for 8-12 reps
Pick ONE of those three and drop the others...rotate em around next time
Lateral Dumbell Raise - 3 sets for 8-12 reps
Dumbell Shrugs - 3 sets for 8-12 reps
Tuesday- Arms
Barbell Curl - 3 sets for 8-12 reps
Alt. Dumbell Curl - 3 sets for 8-12 reps
Hammer Curls - 3 sets for 8-12 reps
Pick ONE of those three and drop the others...rotate em around next time
Lying Tricep Press - 3 sets for 8-12 reps
Tricep Pushdown - 3 sets for 8-12 reps
Seated Tricep Press - 3 sets for 8-12 reps
Pick ONE of those three and drop the others...rotate em around next time
Wednesday- Legs
Squats - 3 sets for 8-12 reps
Leg Curls - 3 sets for 8-12 reps
Still Leg Dead Lifts - 3 sets for 8-12 reps
Pick ONE of those two and drop the other...rotate em around next time
Standing Calf Raise - 3 sets 12 for reps
Seated Calf Raise - 3 sets for 12 reps
Pick ONE of those two and drop the other...rotate em around next time
Thursday- Back
Bent Over Rows - 3 sets for 8-12 reps
Pulls Ups (Weighted) - 3 sets for 8-12 reps
Deads - 3 sets for 8-12 reps
Pick ONE of those three and drop the others...rotate em around next time
Friday- Chests and Abs
Flat Bench Press - 3 sets for 8-12 reps
Incline Bench Press - 3 sets for 8-12 reps
Decline Dumbell Press- 3 sets for 8-12 reps
Pick ONE of those three and drop the others...rotate em around next time
Weighted Crunches - 3 sets for 12 reps
Leg Lifts -3 sets for 12 reps
Pick ONE of those two and drop the other...rotate em around next time
(Also any running or anything that you think would be good. Before my accident with my knee, I was a cross country runner, so anything that you say about running is pretty easy for me. Also I ride my bike alot, if that helps at all?)
BCAAs before and after you do it.
Meals:
Meal 1
Oatmeal
Raisins
Yogurt
Meal 2
Apple
you need a protein here...cottage cheese/cheese?
Meal 3
Rice
Chicken
Meal 4
Yogurt
Carrots and celery
this is pre work out so you may need more a quality carbs and protein meal here??? you will know
(Meal 5)
Pre work out carbs+protein/BCAA/EAA
Post Work out carbs+protein/BCAA/EAA
Meal 6
Chicken
Turkey
Broccoli
You need some carbs here too..this is your post workout meal...baked sweet potato, rice...?
How does that come out in fitday? Does it match what you need?
On the workout...you are doing too much.
Something like this is more appropriate for someone working out only 2 months:
Monday- Wednesday - Friday
Incline Bench Press - 2-3 sets for 8-12 reps
Bent Over Rows - 2-3 sets for 8-12 reps
Arnold Dumbell Press - 2 sets for 8-12 reps
Lateral Dumbell Raise - 1 set for 8-12 reps
Dumbell Shrugs - 2 sets for 8-12 reps
Barbell Curl - 2-3 sets for 8-12 reps
Seated Tricep Press - 2-3 sets for 8-12 reps
Squats - 3 sets for 8-12 reps
Still Leg Dead Lifts - 3 sets for 8-12 reps
Seated Calf Raise - 3 sets for 12 reps
Weighted Crunches - 3 sets for 12 reps
This should have only 30-60 seconds between sets and take around 45 minutes+-
OR a 2-day split where you workout 2 days and rest 2 days
Day-1
Incline Bench Press - 2-3 sets for 8-12 reps
Arnold Dumbell Press - 2 sets for 8-12 reps
Lateral Dumbell Raise - 1 set for 8-12 reps
Dumbell Shrugs - 2 sets for 8-12 reps
Seated Tricep Press - 2-3 sets for 8-12 reps
Weighted Crunches - 3 sets for 12 reps
Day-2
Bent Over Rows - 2-3 sets for 8-12 reps
Barbell Curl - 2-3 sets for 8-12 reps
Squats - 3 sets for 8-12 reps
Still Leg Dead Lifts - 3 sets for 8-12 reps
Seated Calf Raise - 3 sets for 12 reps
You only need to add additional cardio if there is muscle and fat gain, and you want to reduce the fat gain. Look at the bottom of that post linked above for training modification guidelines.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to burnfire)
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RE: Need help - 3/20/2006 6:31:52 PM
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burnfire
Posts: 7
Joined: 3/8/2006
Status: offline
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Ok well I think that I am going to go with the:
Monday- Wednesday - Friday
Incline Bench Press - 2-3 sets for 8-12 reps
Bent Over Rows - 2-3 sets for 8-12 reps
Arnold Dumbell Press - 2 sets for 8-12 reps
Lateral Dumbell Raise - 1 set for 8-12 reps
Dumbell Shrugs - 2 sets for 8-12 reps
Barbell Curl - 2-3 sets for 8-12 reps
Seated Tricep Press - 2-3 sets for 8-12 reps
Squats - 3 sets for 8-12 reps
Still Leg Dead Lifts - 3 sets for 8-12 reps
Seated Calf Raise - 3 sets for 12 reps
Weighted Crunches - 3 sets for 12 reps
(in reply to danmirage)
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