I wanna six pack!

scheming_gypsy

I had the same idea a few months back and asked somebody i know who was at his peak fitness level and maximum body definition.

This is what he sent me, a lot of it was what he used himself when training for joining the Navy


Ok first things first, back to basics with the Dietary Information, this is a less hardcore version of the sheet I use for my diet planning, if u stick to the basics with this, you’ll be well on the way to the weight loss.

• Minimise consumption of fatty & fried foods such as chips & crisps
• Eat 5 portions of fruit or vegetables daily
• Rather then a chocolate bar, consider a piece of fruit for a healthier sugar rush
• Cut down on fizzy, sugary drinks and consider water based alternatives
• DO NOT DRINK excessive amounts of alcohol
• Choose semi skimmed milk as an alternative to full fat milk
• Choose white meat or fish as an alternative to red meat
• Use low fat spreads instead of butter
• Do not add salt to your food
• Start the day with a substantial breakfast
• Eat little and often where possible as opposed to large meals, especially late at night.
• For fat loss and muscle gain, you must drink at least 2 LITRES of water everyday, ideally more if you can.
• FINALLY, get rid of the scales, muscle weighs a lot more then fat so as you build muscle you will find that the weight may not decrease. Scales are not an accurate reflection of body fat levels, so !!!! them off.

It may seem like I’m teaching you to suck eggs there, but trust me, in weight loss and muscle gain getting the diet right is a key factor.

Supplements

The most important single supplement you need to take is a decent protein….Its got to be 100% pure Whey protein. Anything mixed with Casein or Egg protein is no good.
Your best bets are to get either LA Whey from www.lamuscle.com or MET RX whey powder from your local GNC shop.
Both have high levels or protein and glutamine which are essential for muscle gain and recovery.

You need to stack the protein with the following products for better gains:

• Creatine Monohydrate (pills are better) (GNC or la muscle)
• Tribulus Terrestris (herbal testosterone booster) (GNC or la muscle)
• Norateen 2 (very good muscle gain/fat loss product) (la muscle)

For fat loss consider the following products:

• Fatsripper (la muscle)
• Nobese (la muscle)
• Antifat (la muscle)
• Shaper (la muscle)
• Weider fat metabolisers (I’m using these at the moment from GNC)

You can get these products from www.lamuscle.com or your local GNC shop. None of them are pro hormone so they are not hardcore products, but trust me they do work. Ive been using Tribulus for 2 years and it’s a very good muscle gain product.

Training Plan

Right, I said I was going to do you a four week plan, well I’ve come up with some thing a lot better. This is the 8 week training plan I designed for my naval training leading up to my pre joining fitness test.

Week 1

Day 1 - Run at a comfortable pace for 15 – 20 minutes
Day 2 – Swim using all strokes for 20 – 30 minute swim periods
Day 3 – Rest day
Day 4 – Run at a comfortable pace for 15 – 20 minutes
Day 5 – as day 2 but add treading water for 1 minute
Day 6 – Circuit training…use free weights as much as possible – 45 mins to an Hour
Day 7 – Rest day

Week 2

Day 1 – Run at a comfortable pace for 20 – 30 minutes
Day 2 – Swim for 20 – 30 minutes using all strokes, add treading water for 1 min 30 secs
Day 3 – Rest Day
Day 4 – Run as for day one
Day 5 – Swim as day two, but concentrate on using breast stroke
Day 6 - Circuit training…use free weights as much as possible – 45 mins to an Hour
Day 7 – Rest day

Week 3

Day 1 – Run at a comfortable pace for 20 – 30 mins, add a 100 meter sprint in the middle and at the end of the run.
Day 2 – swim 2 lengths of the pool without touching the sides, tread water for 2 minutes, repeat this then 30 mins circuit training in the gym.
Day 3 – Rest Day
Day 4 – Run time yourself over a 2.4km run
Day 5 – Swim using all strokes for 20 – 30 mins
Day 6 – Circuit training…use free weights as much as possible – 45 mins to an Hour

Week 4

Day 1 – Run improve your 2.4km time
Day 2 - swim 2 lengths of the pool without touching the sides, tread water for 2 minutes, repeat this then 30 mins circuit training in the gym.
Day 3 – Rest day
Day 4 – Run at a comfortable pace for 30 – 40 mins
Day 5 – Run at a comfortable pace for 10 mins then sprint and jog over 30 second intervals for a further 5 minutes
Day 6 - Circuit training…use free weights as much as possible – 45 mins to an Hour
Day 7 – Rest day





Week 5

Day 1 – Run improve your 2.4km time
Day 2 - - swim 2 lengths of the pool without touching the sides, tread water for 2 minutes, repeat this then 30 mins circuit training in the gym.
Day 3 – Rest Day
Day 4 – Run at a comfortable pace for 40 mins
Day 5 - Run at a comfortable pace for 10 mins then sprint and jog over 30 second intervals for a further 5 minutes
Day 6 - Circuit training…use free weights as much as possible – 45 mins to an Hour
Day 7 – Rest day

Week 6

Day 1 – Run improve your 2.4km time
Day 2 - - swim 2 lengths of the pool without touching the sides, tread water for 2 minutes, repeat this then 30 mins circuit training in the gym.
Day 3 – Rest day
Day 4 - Run at a comfortable pace for 10 mins then sprint and jog over 30 second intervals for a further 5 minutes x2
Day 5 - Circuit training…use free weights as much as possible – 45 mins to an Hour
Day 6 – Carry out a long slow run for 50 minutes
Day 7 – Rest Day

Week 7

Day 1 – Run improve your 2.4km time
Day 2 - - swim 2 lengths of the pool without touching the sides, tread water for 2 minutes, repeat this then 30 mins circuit training in the gym.
Day 3 – Rest day
Day 4 - Run at a comfortable pace for 10 mins then sprint and jog over 30 second intervals for a further 5 minutes x2
Day 5 - Circuit training…use free weights as much as possible – 45 mins to an Hour
Day 6 – Carry out a long slow run for 40 minutes
Day 7 – Rest Day

Week 8

Day 1 – Run improve your 2.4km time
Day 2 - - swim 2 lengths of the pool without touching the sides, tread water for 2 minutes, repeat this then 30 mins circuit training in the gym.
Day 3 – Rest day
Day 4 - Run at a comfortable pace for 10 mins then sprint and jog over 30 second intervals for a further 5 minutes x2
Day 5 - Circuit training…use free weights as much as possible – 45 mins to an Hour
Day 6 – Carry out a long slow run for 40 minutes
Day 7 – Rest Day

sgx.saint

Thank you for that post, really substantial and helpful.

Obviously, I can't do some of what is written.

I certainly don't think I could afford any of those supplements. Also, swimming is out the window for the time being, the rest I think I can do

scheming_gypsy

the suppliments are expensive.. i did buy some when i started doing the plan but then stopped doing it.

I discovered that if eat takeaways i seem to look and feel slimmer than if i cook proper meals for myself..

matty_c608

To Lose weight, eat the majority your carbs in the morning and more of your fats towards the end of the day. Consume protein throughout the day.

That way the carbs will be burnt throughout the day, and do not get stored before you go to bed.

That's why people who eat Rice/Potatoe/Bread before bed can sometimes be fat! Carb turns to fat if it's not used [ie. Sleep instead of burning if off]! Carbs are used before your fat supplies stored on your body. More muscle though will burn more fat! So seriously get in a weight training program (3x per week) to increase that metabolism, and gain that muscle for fast fat shedding. Also guzzle down water (2.5 - 3 litres per day! Colder the better because body shivers, a little more exercise lol). Water hydrates the body and allows fat to be burnt much easier!

HTH

Matt.

slowen

Their is a book out called "body for life" which focuses on diet and exercise and you can achieve good results in 12 weeks, you have to follow the plan for 6 days a week and on the 7th day you get a day off.

Someone I used to work with done this plan and it does work but you have to work hard plus drink meal replacements and you basically get out what you put in so you can decide how little or how much you want to do

slade5x5

Run up and down your stairs, i have just started doing this with the same aim as yours.
I have just seen a film trailer for 300, and my girlfriend was loving the ripped bodies so i have decided to follow in your footsteps and get a six pack.
I was already trying to lose weight but the film trailer and this post have given me a extra incentive.
Also keep an eye out for the offers on some of the fitness mags where you get 3 issues for a quid and a free gift, the last one i saw was a tub of whey protein from a well known supplier that normally costs over £25.

Good Luck

skintscotsman

scheming_gypsy wrote:

I had the same idea a few months back and asked somebody i know who was at his peak fitness level and maximum body definition.

This is what he sent me, a lot of it was what he used himself when training for joining the Navy


Ok first things first, back to basics with the Dietary Information, this is a less hardcore version of the sheet I use for my diet planning, if u stick to the basics with this, you’ll be well on the way to the weight loss.

• Minimise consumption of fatty & fried foods such as chips & crisps
• Eat 5 portions of fruit or vegetables daily
• Rather then a chocolate bar, consider a piece of fruit for a healthier sugar rush
• Cut down on fizzy, sugary drinks and consider water based alternatives
• DO NOT DRINK excessive amounts of alcohol
• Choose semi skimmed milk as an alternative to full fat milk
• Choose white meat or fish as an alternative to red meat
• Use low fat spreads instead of butter
• Do not add salt to your food
• Start the day with a substantial breakfast
• Eat little and often where possible as opposed to large meals, especially late at night.
• For fat loss and muscle gain, you must drink at least 2 LITRES of water everyday, ideally more if you can.
• FINALLY, get rid of the scales, muscle weighs a lot more then fat so as you build muscle you will find that the weight may not decrease. Scales are not an accurate reflection of body fat levels, so !!!! them off.

It may seem like I’m teaching you to suck eggs there, but trust me, in weight loss and muscle gain getting the diet right is a key factor.

Supplements

The most important single supplement you need to take is a decent protein….Its got to be 100% pure Whey protein. Anything mixed with Casein or Egg protein is no good.
Your best bets are to get either LA Whey from www.lamuscle.com or MET RX whey powder from your local GNC shop.
Both have high levels or protein and glutamine which are essential for muscle gain and recovery.

You need to stack the protein with the following products for better gains:

• Creatine Monohydrate (pills are better) (GNC or la muscle)
• Tribulus Terrestris (herbal testosterone booster) (GNC or la muscle)
• Norateen 2 (very good muscle gain/fat loss product) (la muscle)

For fat loss consider the following products:

• Fatsripper (la muscle)
• Nobese (la muscle)
• Antifat (la muscle)
• Shaper (la muscle)
• Weider fat metabolisers (I’m using these at the moment from GNC)

You can get these products from www.lamuscle.com or your local GNC shop. None of them are pro hormone so they are not hardcore products, but trust me they do work. Ive been using Tribulus for 2 years and it’s a very good muscle gain product.

Training Plan

Right, I said I was going to do you a four week plan, well I’ve come up with some thing a lot better. This is the 8 week training plan I designed for my naval training leading up to my pre joining fitness test.

Week 1

Day 1 - Run at a comfortable pace for 15 – 20 minutes
Day 2 – Swim using all strokes for 20 – 30 minute swim periods
Day 3 – Rest day
Day 4 – Run at a comfortable pace for 15 – 20 minutes
Day 5 – as day 2 but add treading water for 1 minute
Day 6 – Circuit training…use free weights as much as possible – 45 mins to an Hour
Day 7 – Rest day

Week 2

Day 1 – Run at a comfortable pace for 20 – 30 minutes
Day 2 – Swim for 20 – 30 minutes using all strokes, add treading water for 1 min 30 secs
Day 3 – Rest Day
Day 4 – Run as for day one
Day 5 – Swim as day two, but concentrate on using breast stroke
Day 6 - Circuit training…use free weights as much as possible – 45 mins to an Hour
Day 7 – Rest day

Week 3

Day 1 – Run at a comfortable pace for 20 – 30 mins, add a 100 meter sprint in the middle and at the end of the run.
Day 2 – swim 2 lengths of the pool without touching the sides, tread water for 2 minutes, repeat this then 30 mins circuit training in the gym.
Day 3 – Rest Day
Day 4 – Run time yourself over a 2.4km run
Day 5 – Swim using all strokes for 20 – 30 mins
Day 6 – Circuit training…use free weights as much as possible – 45 mins to an Hour

Week 4

Day 1 – Run improve your 2.4km time
Day 2 - swim 2 lengths of the pool without touching the sides, tread water for 2 minutes, repeat this then 30 mins circuit training in the gym.
Day 3 – Rest day
Day 4 – Run at a comfortable pace for 30 – 40 mins
Day 5 – Run at a comfortable pace for 10 mins then sprint and jog over 30 second intervals for a further 5 minutes
Day 6 - Circuit training…use free weights as much as possible – 45 mins to an Hour
Day 7 – Rest day





Week 5

Day 1 – Run improve your 2.4km time
Day 2 - - swim 2 lengths of the pool without touching the sides, tread water for 2 minutes, repeat this then 30 mins circuit training in the gym.
Day 3 – Rest Day
Day 4 – Run at a comfortable pace for 40 mins
Day 5 - Run at a comfortable pace for 10 mins then sprint and jog over 30 second intervals for a further 5 minutes
Day 6 - Circuit training…use free weights as much as possible – 45 mins to an Hour
Day 7 – Rest day

Week 6

Day 1 – Run improve your 2.4km time
Day 2 - - swim 2 lengths of the pool without touching the sides, tread water for 2 minutes, repeat this then 30 mins circuit training in the gym.
Day 3 – Rest day
Day 4 - Run at a comfortable pace for 10 mins then sprint and jog over 30 second intervals for a further 5 minutes x2
Day 5 - Circuit training…use free weights as much as possible – 45 mins to an Hour
Day 6 – Carry out a long slow run for 50 minutes
Day 7 – Rest Day

Week 7

Day 1 – Run improve your 2.4km time
Day 2 - - swim 2 lengths of the pool without touching the sides, tread water for 2 minutes, repeat this then 30 mins circuit training in the gym.
Day 3 – Rest day
Day 4 - Run at a comfortable pace for 10 mins then sprint and jog over 30 second intervals for a further 5 minutes x2
Day 5 - Circuit training…use free weights as much as possible – 45 mins to an Hour
Day 6 – Carry out a long slow run for 40 minutes
Day 7 – Rest Day

Week 8

Day 1 – Run improve your 2.4km time
Day 2 - - swim 2 lengths of the pool without touching the sides, tread water for 2 minutes, repeat this then 30 mins circuit training in the gym.
Day 3 – Rest day
Day 4 - Run at a comfortable pace for 10 mins then sprint and jog over 30 second intervals for a further 5 minutes x2
Day 5 - Circuit training…use free weights as much as possible – 45 mins to an Hour
Day 6 – Carry out a long slow run for 40 minutes
Day 7 – Rest Day

excellent advice :cool:

karlgr

I think a good way to lose fat is to get up early in the morning and do a good jog, and don't eat till before it (in the morning).