getting the ole 6pack

**lsoccerprol** · 11-08-2003, 12:28 PM

I know it is probably a pretty common question that gets asked here but what is the most effective way to get a defined 6-pack.

I have looked and used countless ab workouts along with a diet, my abs are strong but the layer of fat in front of the abs are keeping from the definiton from coming through

What is a good diet and workout routine that would help eliminate the fat and define my abs

-Rusty

**HoldDaMayo** · 11-08-2003, 01:11 PM

utilizing a High intensity cardio workout like 3-4 times a week along with cutting all sugar and refined flour type of stuff and making sure you are consuming an appropriate amount of calories... I find at 5'11" 175 pounds I can consume 2000 calories and still have energy to complete my workouts... which creates a very nice calorie deficiency, meaning the longer i stay disciplined, the leaner i get. Also, making sure that 2000 calories is split into at least 5 meals, preferably 6 will help... do this for about a month and you should see good results.... to be honest, i think working your abs once or twice a week is fine, just do everything with weights and lower reps to accelerate muscle exhaustion....

**lsoccerprol** · 11-08-2003, 03:38 PM

So if I stick to the low calories along with 3-4 workouts a week with weights and low reps, i can have a good six pack in a month?

**HoldDaMayo** · 11-08-2003, 05:56 PM

well, you'll certainly see some improvement... fat loss... the low reps thing was aimed at your ab exercises... people tend to just try and do like 50 situps or stuff like that... you'll build larger ab muscles by doing few reps and using heavier weights, you still want to exhaust your abs, just use the weights instead of the reps to achieve that...

I'd say if you are VERY extreme, you can achieve alot in a month... like meaning, professionals could, but normal people typically I'd say be a bit more patient... be disciplined and you will get what you want.

**vanity** · 11-08-2003, 08:43 PM

mostly genetics.

**HoldDaMayo** · 11-08-2003, 08:44 PM

liposuction!!!

**vanity** · 11-08-2003, 08:54 PM

only temporary.

**HoldDaMayo** · 11-08-2003, 10:51 PM

so is cutting....

**derekisdman** · 11-08-2003, 10:54 PM

Vanity is that you in the picture? If so, you look like a guy from alien resurrection.

**Prince** · 11-08-2003, 11:00 PM

Originally posted by vanity
mostly genetics.

having a six pack is mostly genetic?

what do you mean by that?

**HoldDaMayo** · 11-08-2003, 11:04 PM

well, like some people only have a 4 pack and some have an 8 pack maybe? I thought that's what he was talking about...

**Randy** · 11-09-2003, 01:19 AM

Derek....

What the hell is up with you. Do you have a thing with cutting down people. First you post a negative response about my picture in my gallery when I don't even know you. Now you try to post an insult about Vanity... Grow up man! At least if your going to post something negative about someone else...I would think that you would at least have a decent build yourself. You look like a fricken skinny chicken

Originally posted by derekisdman
Vanity is that you in the picture? If so, you look like a guy from alien resurrection.

**derekisdman** · 11-09-2003, 01:33 PM

I never made fun of anyone? I stated that he looks like a guy from a movie? If I were to say "there was this hideiously deformed guy in a movie that you look like" then ok. What if the guy I was referring to was arnold? Then it would be a compliment. Get it straight buster. I never even made a negative comment about you, someone said you have narrow hips, I agreed.

Anyway, I haven't been lifting for long and am not big - but even if I were that does n't give anyone the right to cut down on people. Not my fault you preceive things how you do.

**Randy** · 11-09-2003, 02:07 PM

Derek,

It was obvious by JBOs comment that her post was a joke.
But yours obviously was not, and I don't even know you.
I don't think anyone here would appreciate you going into their personal photo gallery and posting negative comments about them. You need to think about what your writing about somebody before posting. You may not of intended Vanity's comment to be taking in a negative manner, but I think most would in the way it was written.

Anyway, I haven't been lifting for long and am not big - but even if I were that does n't give anyone the right to cut down on people. Not my fault you preceive things how you do.

.

Derek, I haven't been lifting long either, and definately don't go to individuals personal gallery and post negative remarks about them. I understand that there are all types of people here. Beginners, intermediate, and advanced body builders. This forum is a place where people can discuss bodybuilding and get support and encouragement to help them succeed. Not get negative remarks making them feel bad.

Words of advice. If you don't have anything nice to say, don't say anything at all.

Originally posted by derekisdman
I never made fun of anyone? I stated that he looks like a guy from a movie? If I were to say "there was this hideiously deformed guy in a movie that you look like" then ok. What if the guy I was referring to was arnold? Then it would be a compliment. Get it straight buster. I never even made a negative comment about you, someone said you have narrow hips, I agreed.

Anyway, I haven't been lifting for long and am not big - but even if I were that does n't give anyone the right to cut down on people. Not my fault you preceive things how you do.

**derekisdman** · 11-09-2003, 02:37 PM

Originally posted by Randy
This forum is a place where people can discuss bodybuilding and get support and encouragement to help them succeed. Not get negative remarks making them feel bad.

I know this, and my comments weren't MEANT to be negative. But tell me why, if you really believe what your saying, then would you go against it and post directly obvious negative comments toward me?

**Randy** · 11-09-2003, 02:59 PM

Derek,

I posted it in retaliation toward your negative post about me.
I would have never done that otherwise. I try for the most part to joke around and make people feel good. That is part of my personality. Again, we are here to encourage people, not put them down.

Put it this way; look at the other side of the coin. How would you feel if I, or someone else had posted a negative comment about your build without even knowing you? Now would that make you feel good? You can make up an excuse here, but honestly I don't think so. I say this more so when you are a beginning body builder. I am at the point right now where I am just building a foundation as with you. Now to have someone knock you down before you even get there... That is upsetting.

Anyway, I am through bitching now... And if your intentions where not hostile then I will say no more. But again, you may want to think about what you send before you post. Things can be easily misinterpreted depending on your presentation.

Originally posted by derekisdman
I know this, and my comments weren't MEANT to be negative. But tell me why, if you really believe what your saying, then would you go against it and post directly obvious negative comments toward me?

**derekisdman** · 11-09-2003, 03:06 PM

Agreed.

**Randy** · 11-09-2003, 03:48 PM

Ok Derek, now lets go workout so we can get bigger than the rest of these guys here

.

**Randy** · 11-09-2003, 03:49 PM

No wait! Todays my day off. Well, first thing tomorrow.

**derekisdman** · 11-09-2003, 03:52 PM

Tommorow's my day off! First thing Tuesday i'm in. Look out veteran bb's, we're gunning for you!

**BabsieGirl** · 11-09-2003, 03:53 PM

Alright gentlemen.....lets kiss and make up

**HoldDaMayo** · 11-09-2003, 03:55 PM

maybe we should show them how it's done....

**Randy** · 11-09-2003, 03:57 PM

We already have Babsie, your to late...

**BabsieGirl** · 11-09-2003, 03:58 PM

Day late...Dollar short....oh well....

**Randy** · 11-09-2003, 03:58 PM

Now I can really use some training Mayo

I know >> I'm a baaaaaaaaaaaaaaaad maaaaaaaaaaan

**Randy** · 11-09-2003, 03:59 PM

That's ok Babs....I still luv ya

**vanity** · 11-10-2003, 12:20 AM

Things are improving.

Firestorm used to think I was a girl.

Genetics and six packs:
-----------------------------

Unless your genes allow you to carry very little fat around the midsection you will be hard-pressed to get a serious six pack going no matter how much you diet or train. Most people tend to have a nice layer of fat there.

**Randy** · 11-10-2003, 12:59 AM

Now that is hillarious Vanity... I wouldn't want to think of you as a girl

**vanity** · 11-10-2003, 12:35 PM

don't say that Randy. You've never seen me in a dress.

**Randy** · 11-10-2003, 01:09 PM

Now that is a visual I can do without Vanity

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