The two month six pack

thebigcb

Hi all

Anyone know if its possible?

Currently weigh 197pounds, 5ft 9" and using the little machine in the gym body fat of 26%. Last 3 weeks have lost 13pounds.

Despite my stats I can actually train quite hard. I find I develop muscle pretty quickly, I would say my biggest challenge would be shifting the fat.

Any good advise greatly appreciated

FlyeredUp

I would say no, once you hit about 15% BF. your fat loss will drasticly slow down. But then again, I tried to limit my weight loss to 1 lb. per week and 2 lbs at most to preserve lean muscle ( I didn't want to be under 10% BF. but also look like Justin Bieber)

chu604

Hi all

Anyone know if its possible?

Currently weigh 197pounds, 5ft 9" and using the little machine in the gym body fat of 26%. Last 3 weeks have lost 13pounds.

Despite my stats I can actually train quite hard. I find I develop muscle pretty quickly, I would say my biggest challenge would be shifting the fat.

Any good advise greatly appreciated

You would have to have the proper workout routine and most of all DIET in place.

thebigcb

So it'd be a massive ask then. I was thinking the body fat would be the key, and there diet. hmmmm, might be losing that bet

mandylooo

Also, we can lose weight quickly or the first 2 - 3 weeks when we start dieting, then it slows down as it is mostly water weight that goes to begin with. The answer to your question is it depends how close you are to target now really.

thebigcb

Close? Not close at all

No problem doing the exercise part, I do core and abs a bit.

GWS83

in 2 months i would say this is possible.

but it will involve a strict diet and exercise. No cheat foods/alcohol and some form of cardio everyday, even if its a 20 min walk.

ATLMel

Close? Not close at all

No problem doing the exercise part, I do core and abs a bit.

I think more important than building the muscle is going to be reducing your body fat. Most people I know lose fat in their abs area slowest. You'd have to really dial in your diet to reduce your fat to get that 6-pack. All the core in the world won't make a difference if you don't do that.

thebigcb

Thats exactly what I was thinking would be the probelm ATLMEL. The weight loss, especially the deli belly.

Can do about 240 sit ups in different sets etc on any visit to the gym, its the diet that would have to change, along with keeping up the cardio

soccerella

id suggest looking at new rules of lifting - alot of people seem to have alot of success with that as it incorporates diet and strength training and is geared to losing fat

FlyeredUp

Thats exactly what I was thinking would be the probelm ATLMEL. The weight loss, especially the deli belly.

Can do about 240 sit ups in different sets etc on any visit to the gym, its the diet that would have to change, along with keeping up the cardio

Here's the thing. First, your six pack is made in the kitchen and not the gym. Second, You will not build any lean muscle by eating a t a deficit and cutting weight as fast as you plan on doing it, but you will lose it. ( if you do not implement some type of lifting program during your cut about 22% of your weight loss will be from lean muscle) Third, forget about the situps, they are a waste of time, do weighted ab exercises to strengthen your core.

GWS83

Thats exactly what I was thinking would be the probelm ATLMEL. The weight loss, especially the deli belly.

Can do about 240 sit ups in different sets etc on any visit to the gym, its the diet that would have to change, along with keeping up the cardio

Here's the thing. First, your six pack is made in the kitchen and not the gym. Second, You will not build any lean muscle by eating a deficit and cutting weight as fast as you plan on doing it, but you will lose it. ( if you do not implement some type of lifting program during your cut about 22% of your weight loss will be from lean muscle) Third, forget about the situps, they are a waste of time, do weighted ab exercises to strengthen your core.

^^ what he said^^
you wont lose bodyfat doing hundreds of sit ups every night. Your best off hitting them 2 or 3 times a week. I only do mine twice a week but when i do them i hit them hard with weights.
like i said previously, if you stick to a good healthy diet coupled with plenty of cardio (HIIT works best) you will get abs but it will have to be strict.

thebigcb

Thanks for all the advise guys, I'll take it on board. Much appreciated. From what you are all saying, the diet is the real key, and if I was to try and drop the body fat that quickly i'd be doing more damage than good.

And I should point out, I do some weights at the gym, chest, arms, legs shoulder, nothing heavy. And I know I can;t "target wait lose to an area".

stayxtrue

Diet is the key... I gotto my profile picture in 12 weeks but that was working my *kitten* off!!

whitetiger011680

Don't mind me. I'm just creepin this thread because of all the bare chested men's pics. :blushing:

CaseRat

And I should point out, I do some weights at the gym, chest, arms, legs shoulder, nothing heavy. And I know I can;t "target wait lose to an area".

You'll want to start lifting heavy, then.
Scrap the 240 ab exercises, too. Completely unnecessary.

But yep, as above - it's all about the diet.

DanTTX

Reading*

Matt_Wild

Ab's are built in the kitchen. What is your example daily diet?

tabulator32

And what is an exercise routine that can be followed to obtain them?

SergeantSunshine_reused

2 months, so roughly 8 weeks or so? Seems unobtainable to me

thebigcb

Ab's are built in the kitchen. What is your example daily diet?

Hit and miss at the moment. Obviously having a body fat of around 26%(it was near 28/29 4 weeks ago) I am pretty new to this.

Learning slowly about the correct diet as I go. From talking with friends(who are built similar to yourself) they are pointing out what I need to improve on. T

I ain;t a fan of lifting heavy weights, I tend to bulk up very quickly

TheDoctor90

I ain;t a fan of lifting heavy weights, I tend to bulk up very quickly

I have no idea what that means so I'm going to pretend I didn't read it.
Sort out your diet and lift heavy. Are you going to get a six pack in 8 weeks? No. But if you get on a good cut regime or the correct foods and workout, you should see significant progress.

thebigcb

thanks again guys

Matt_Wild

Ab's are built in the kitchen. What is your example daily diet?

Hit and miss at the moment. Obviously having a body fat of around 26%(it was near 28/29 4 weeks ago) I am pretty new to this.

Learning slowly about the correct diet as I go. From talking with friends(who are built similar to yourself) they are pointing out what I need to improve on. T

I ain;t a fan of lifting heavy weights, I tend to bulk up very quickly

If you are in a calorie deficit, how do you plan building muscle?

mariobadr

Ab's are built in the kitchen. What is your example daily diet?

Hit and miss at the moment. Obviously having a body fat of around 26%(it was near 28/29 4 weeks ago) I am pretty new to this.

Learning slowly about the correct diet as I go. From talking with friends(who are built similar to yourself) they are pointing out what I need to improve on. T

I ain;t a fan of lifting heavy weights, I tend to bulk up very quickly

If you are in a calorie deficit, how do you plan building muscle?

He has enough body fat right now to compensate for the deficit.

GWS83

This is getting comical now.

I'd rather do a range of heavy, medium and light, then rotate.

Going light and repping out high amounts till failure will also help burn fat and tighten up those muscles if you want definition.

thebigcb

I would of said the same, I have plenty of body fat to compensate for the calorie deficit

I've taken loads from what you have all said, I geniunely appreciate the advise, thanks again

Matt_Wild

He has enough body fat right now to compensate for the deficit.

Really?

Carry on, my time is wasted here.

thebigcb

I am pretty sure from what you guys are telling me that 2 months is not long enough to do it. That'll cost a few quid

mariobadr

He has enough body fat right now to compensate for the deficit.

Really?

Carry on, my time is wasted here.

You mean your body won't use body fat for energy? I mean, from what I've read that's the definition of fat. Back up energy to use when carbs are unavailable. (I'm being genuine, not sarcastic)

BeautyFromPain

And I should point out, I do some weights at the gym, chest, arms, legs shoulder, nothing heavy. And I know I can;t "target wait lose to an area".

You'll want to start lifting heavy, then.
Scrap the 240 ab exercises, too. Completely unnecessary.

But yep, as above - it's all about the diet.

Also, do back exercises!
Just because YOU can't see it in a mirror doesn't mean it shouldn't be a priority