Six Pack

[Jelqasaurus Member Find all posts View Profile Close Jelqasaurus]

hey i just joined pe gym and just started doing the "90 days beginner routine" by JonPoP. But for regular fitness... been working out for 5 years, had six pack or awhile now. My goal now is just to get as low body fat as possible!

Nice, man! What are your stats currently? I just cut up recently. I'm down to about 182.5 (with clothes) at 5'9", not sure BF% but I'd estimate somewhere in the 8% range. Maybe lower at this point. My abs came to the surface recently, especially my serratus anterior (which I love more than abs anyway). My abs aren't very symmetrical, I've got Jay Cutler abs. They look like waves. It's hilarious. Haha!

[bigHose Member Find all posts View Profile Close bigHose]

I've tried the Bodyopus Diet. It requires quite a bit of discipline- especially 48 hours prior to the carb up phase. For those 48 hours you're going to feel (and smell) like crap as you get into ketosis. It's not something I recommend to someone just wanting to get lean for the beach (or without a thorough check up), but it definitely works after you've fine tuned it. For dropping BF for cosmetic purposes, I've always favored something closer to Duchaine's Isocaloric Diet with low GI carbs.

That's ironic Big Al. When I first got involved in lifting in 95, I started the Isocaloric diet which was offered by Next Nutrition in a modified hand booklet. I completed the Muscle Media Physique Tranformation with excellent results in 97 using the Isocaloric plan, 5% BF. Duchaine was good at what he did.
I adopted this eating plan for general lifestyle. I've tried a couple of different diets since. I did a 21 day cleanse diet which was absolutely awesome except I really missed my daily coffee.
I always refer back to the Isocaloric diet when I eat all meals due to the balance of macronutrients. When non-gym rats talk to me about how I stay in such good shape for my age, I always refer to Isocaloric eating which I think is the easiest way for anyone to adopt a program of good health. Anyone who has taken my advice say they do well with little effort.
I am also in the middle of a Bodyopus diet. Started at 203 lbs last Monday with 40" at mid navel. Today, I just finished my 2-day recomposition phase and will start week 2 of the no-carb phase tomorrow. After 1 cycle, I am 38" mid-navel and 197 lbs. BF is approx 11% based on known lean mass weight. My love handles are pretty much gone (according to the wife). Good way for healthy gym rats to burn fat, not muscle.

[trex Senior Member Find all posts View Profile Close trex]

Someone help me get a six pack..

(sorry had to waste a post)

[kingpole Retired ModeratorPEGym Hero Find all posts View Profile Close kingpole]

Someone help me get a six pack..

(sorry had to waste a post)

Is that a pic of your abs in the avatar? If so your ral close to it. Need cardio cut back on the carbs and do crunches.

[trex Senior Member Find all posts View Profile Close trex]

Lol i was just joking king,

no that avatar isnt really me, i actually cut out a cardboard replica of b. pitt's stomach and glued it to myself :P

(btw thats a no-flex pic )

[GT-R Junior Member Find all posts View Profile Close GT-R]

Nice, man! What are your stats currently? I just cut up recently. I'm down to about 182.5 (with clothes) at 5'9", not sure BF% but I'd estimate somewhere in the 8% range. Maybe lower at this point. My abs came to the surface recently, especially my serratus anterior (which I love more than abs anyway). My abs aren't very symmetrical, I've got Jay Cutler abs. They look like waves. It's hilarious. Haha!

I am probably around 7% BF right now. Aiming for 5~6%. I am around 155 at 5'8''

[stickman Member Find all posts View Profile Close stickman]

guys the easiest way to burn fat is through HIIT training or high intensity interval training

its like this ex:your jogging at a medium pace for 5 minutes as soon as that 5 minutes is up you run as fast as you can for 30-45 seconds and then you come back to a slow jog for around a min or so then you sprint again for 30-45 sec and you repeat this for 4-6 times depending on your stamina level