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Gym guys.. Advice

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By *iamo69 OP   Man
over a year ago

South

Back in the gym properly now. Even started trying to run.. Only at 3k at moment then stop and walk for another 1k.twice a week. In gym doing weights 3 days a week

Need advice on how to get that 6pack.always wanted one but never tryed.

I know it's all diet but which one is the problem. There's low carb.. Zero carbs.. Moderate carbs.. Some say don't run just walk get steps. It's endless

Any advise would be helpful from some one who actualy done it. Too much bullshit out on Internet.

Thanking in advance.

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By *xperimental CoupleCouple
over a year ago

Fab

The best diet is a diet you can stick to.

Really is just Mrs calories in then you use. Doesn't really matter what diet. Just consistency.

MyfitnessPal app is a great app for keeping track of what your eating. Work out your maintenance calories and start with 500 less each day, when weight loss stalls do another 500 or increase exercise

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By *iamo69 OP   Man
over a year ago

South

I will look up that app thanking you

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By *3nsesMan
over a year ago

Dublin

The diet advice from Experimental Couple is pretty much spot on.

A six pack is extremely hard to achieve and takes long term consistency, dedication and/or good genetics.

It's a good term goal to have but it is definitely worth setting short terms goals along the way to keep you motivated.

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By *aura200TV/TS
over a year ago

Limerick

There is also the keto diet, its like fasting from maybe dinner time until lunch the next day, after 14 hours of fasting the body uses the fat so its really just to loose weight

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By (user no longer on site)
over a year ago

Check out the Sean Casey fitness podcast, only a young fella from the north but his advice is bang on and he has zero time for bullshit and influencers.

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By *itlbeeCouple
over a year ago

.

Just to add that in virtually every movie you've seen where the guy is incredibly ripped, the actor is severely dehydrated to make the muscles that visible.

It takes very low body fat and often isn't healthy for you at all.

Please don't put too much emphasis on having a visible six pack - being in overall decent, healthy shape and having a charming personality to go with it is what's going to get you the best results.

Plenty of women, including myself are not into the body builder look.

I know this doesn't answer your question, but it's worth saying.

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By (user no longer on site)
over a year ago

Eat breakfast rolls followed by a vanilla slice then push wheelbarrows full of concrete all day lol..

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By *ifestooshort9999Couple
over a year ago

Dublin

Keep in mind, if you are doing weights to gain muscle mass, you are probably eating a lot to replace calories. To get a six pack you need to loose body fat, therefore you cannot really achieve both at same time. You cannot loose and gain at the sane time.

Pick areas you want to work, maybe muscle mass, eat the right diet for this. Maybe after a couple of months you will see some improvements, and then you could focus on other areas and change diet to suit your goals.

Consistency is the main thing though. As long as you eat properly, and stick to your training you will see improvements everywhere in anyway. Dont get caught up in counting calories, enjoy your food, eat well, and treat yourself, and it will all come naturally as long as you are consistent. Hope this helps.

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By *amson4DelilahCouple
over a year ago

ballina

Nutritional therapist here.. make sure your getting at least 1g-1.5g of protein per lb of body weight. Keep that consistent then play around with carbs & fat.. don't be afraid if fats that will keep your hormones good.. make sire your calorie deficit is not too much either or that will raise your cortisol & lower testosterone & you don't want that I presume when your on fab..

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By *ewrideMan
over a year ago

KK

You need to be pretty lean to have a 6 pack.

It isn't all that easy to achieve.

Be patient and be consistent.

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By (user no longer on site)
over a year ago

Frank Zane. Google his ab workouts. Old school effective my go to. If u can keep thickness in abs with weights wether you are at 9% or 15% body fat abs will stay visible. Again food will be dependent on this. Easy go to increase carbs days u train moderate days you don't protein as stated earlier by nutritionist

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By *hyeyesMan
over a year ago

meath

Hard work and dedication

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By *iamo69 OP   Man
over a year ago

South


"Nutritional therapist here.. make sure your getting at least 1g-1.5g of protein per lb of body weight. Keep that consistent then play around with carbs & fat.. don't be afraid if fats that will keep your hormones good.. make sire your calorie deficit is not too much either or that will raise your cortisol & lower testosterone & you don't want that I presume when your on fab.. "

Thanking you

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By *iamo69 OP   Man
over a year ago

South

Thanks for advice... I've literly just done a shop.. Loads of chicken and mince and rice

I'm going to get this or die trying??????

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By *ub23Man
over a year ago

wandering

Being honest op your looking at probably at least minimum 6 months hard trying and dieting one shop is only the start but a good start all the same

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By (user no longer on site)
over a year ago

Whats up pal,

I'm a pt and sports nutrition. Coach.

Some good advice being dished out and and some not so good too.

You might wanna think about hiring a coach if it's something your definitely committed to.

Too many people jump on board and when they ask for advice they get so many different opinions they jump from one to the other every couple weeks out of frustration from lack of fast results.

ANYONE can have a six pack.

BUT there are guys who can walk around 365 days a year pretty lean then there are guys who have to dedicate every single minute to weighing meals, counting calories, logging workouts, just to have a six pack for the first few days of their beach holiday.

The point is, genetics play a huge part, and maybe your just one of the unlucky ones and you need to ask yourself is a six pack worth the effort involved.

I know personally I always had to bust my ass to have one, skip socialising, prioritise gym and diet over everything else.

Got to a certain age and realised I was a fucking idiot haha

It's not the be all and end all buddy.

By all means keep up the workouts, you'll feel amazing I know I still do.

But take the six pack out of the cross hairs and just enjoy it.

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By (user no longer on site)
over a year ago


"Whats up pal,

I'm a pt and sports nutrition. Coach.

Some good advice being dished out and and some not so good too.

You might wanna think about hiring a coach if it's something your definitely committed to.

Too many people jump on board and when they ask for advice they get so many different opinions they jump from one to the other every couple weeks out of frustration from lack of fast results.

ANYONE can have a six pack.

BUT there are guys who can walk around 365 days a year pretty lean then there are guys who have to dedicate every single minute to weighing meals, counting calories, logging workouts, just to have a six pack for the first few days of their beach holiday.

The point is, genetics play a huge part, and maybe your just one of the unlucky ones and you need to ask yourself is a six pack worth the effort involved.

I know personally I always had to bust my ass to have one, skip socialising, prioritise gym and diet over everything else.

Got to a certain age and realised I was a fucking idiot haha

It's not the be all and end all buddy.

By all means keep up the workouts, you'll feel amazing I know I still do.

But take the six pack out of the cross hairs and just enjoy it. "

Well said.

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By (user no longer on site)
over a year ago


"Whats up pal,

I'm a pt and sports nutrition. Coach.

Some good advice being dished out and and some not so good too.

You might wanna think about hiring a coach if it's something your definitely committed to.

Too many people jump on board and when they ask for advice they get so many different opinions they jump from one to the other every couple weeks out of frustration from lack of fast results.

ANYONE can have a six pack.

BUT there are guys who can walk around 365 days a year pretty lean then there are guys who have to dedicate every single minute to weighing meals, counting calories, logging workouts, just to have a six pack for the first few days of their beach holiday.

The point is, genetics play a huge part, and maybe your just one of the unlucky ones and you need to ask yourself is a six pack worth the effort involved.

I know personally I always had to bust my ass to have one, skip socialising, prioritise gym and diet over everything else.

Got to a certain age and realised I was a fucking idiot haha

It's not the be all and end all buddy.

By all means keep up the workouts, you'll feel amazing I know I still do.

But take the six pack out of the cross hairs and just enjoy it. "

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By *iamo69 OP   Man
over a year ago

South


"Just to add that in virtually every movie you've seen where the guy is incredibly ripped, the actor is severely dehydrated to make the muscles that visible.

It takes very low body fat and often isn't healthy for you at all.

Please don't put too much emphasis on having a visible six pack - being in overall decent, healthy shape and having a charming personality to go with it is what's going to get you the best results.

Plenty of women, including myself are not into the body builder look.

I know this doesn't answer your question, but it's worth saying.

"

No I get you completely. Would like to do it as a once off just to say I done it if you get me

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By *iamo69 OP   Man
over a year ago

South


"Whats up pal,

I'm a pt and sports nutrition. Coach.

Some good advice being dished out and and some not so good too.

You might wanna think about hiring a coach if it's something your definitely committed to.

Too many people jump on board and when they ask for advice they get so many different opinions they jump from one to the other every couple weeks out of frustration from lack of fast results.

ANYONE can have a six pack.

BUT there are guys who can walk around 365 days a year pretty lean then there are guys who have to dedicate every single minute to weighing meals, counting calories, logging workouts, just to have a six pack for the first few days of their beach holiday.

The point is, genetics play a huge part, and maybe your just one of the unlucky ones and you need to ask yourself is a six pack worth the effort involved.

I know personally I always had to bust my ass to have one, skip socialising, prioritise gym and diet over everything else.

Got to a certain age and realised I was a fucking idiot haha

It's not the be all and end all buddy.

By all means keep up the workouts, you'll feel amazing I know I still do.

But take the six pack out of the cross hairs and just enjoy it. "

Hi ya

Ya I love working out. Just diet needs to be sorted I think. To complicated have the tine

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By *rmrs1234Couple
over a year ago

Waterford

Wish you th3 best of luck in your goal OP. I know from himself how hard it is to get the 6 pack.

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By *ardyboy54321Man
over a year ago

Fermanagh

Took me years to get mine

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By (user no longer on site)
over a year ago


"Back in the gym properly now. Even started trying to run.. Only at 3k at moment then stop and walk for another 1k.twice a week. In gym doing weights 3 days a week

Need advice on how to get that 6pack.always wanted one but never tryed.

I know it's all diet but which one is the problem. There's low carb.. Zero carbs.. Moderate carbs.. Some say don't run just walk get steps. It's endless

Any advise would be helpful from some one who actualy done it. Too much bullshit out on Internet.

Thanking in advance. "
I use Myfitness pal

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By *ajobMan
over a year ago

Newtownabbey


"There is also the keto diet, its like fasting from maybe dinner time until lunch the next day, after 14 hours of fasting the body uses the fat so its really just to loose weight "

This is a fasting style diet...may it be 16/8 20/4....honestly.....no need to stsrve yourself through out the day...by the time you eat and force all your calories in your back to square 1....best to try and keep your energy levels balanced through out the day and eat anywhere from 3-5 meals through out the day which will keep your levels quite steady through out the day....and eating from all food groups...higher up your protein intake will actually leave you more full along with a higher fibre content too,especially if your looking to cut back on some calories for weight loss...dont try and change your whole rountine cause that wont last...baby steps...pick lower calorie options...like low calorie sauces....low fat cuts of meat....plenty of vegtables,may that be raw or cooked....get an air fryer/instant pot...saves bigtime on wasted calories on cooking methods alone...and weight your food...eyeballing and tracking food dont work....weight it up then youll know how many calories youll actually be eating through out the day...as someone said...myfitness pal is a decent guide to use...but if you can read the nutrition info on foods you will find that alot of the times thry dont add up correctly...there can be atleast a 10% difference in actual calories...so yeah weight it out

Cardio will def help burn extra calories...whatever poison you choose,enjoy go for it...and enjoy the journey and resistance training...goodluck folks

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By *ajobMan
over a year ago

Newtownabbey


"Keep in mind, if you are doing weights to gain muscle mass, you are probably eating a lot to replace calories. To get a six pack you need to loose body fat, therefore you cannot really achieve both at same time. You cannot loose and gain at the sane time.

Pick areas you want to work, maybe muscle mass, eat the right diet for this. Maybe after a couple of months you will see some improvements, and then you could focus on other areas and change diet to suit your goals.

Consistency is the main thing though. As long as you eat properly, and stick to your training you will see improvements everywhere in anyway. Dont get caught up in counting calories, enjoy your food, eat well, and treat yourself, and it will all come naturally as long as you are consistent. Hope this helps. "

You can gain muscle on a reduced calorie diet yes....its harder but off course its possible....dont worry about the bulk then cut shit....newbie gainz especially will be noticeable within a matter of a number of weeks and months if you stick to some training regime and have your food intake on point....you can still enjoy yourself now n then....were not robots....dont beat yourself up if you had a blow out on a weekend or whatever...just get back at and enjoy yourself doing so

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By (user no longer on site)
over a year ago

Less carbs, more protein, more cardio and work your core every day

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By *ajobMan
over a year ago

Newtownabbey


"Less carbs, more protein, more cardio and work your core every day"

Why less carbs?carbs dont make you fat...they give you energy and are good for you...why do people think carbs are the problem....its a caloric deficit that matters for weight loss...a balanced diet will always be better for your body than cutting out food sources and the valuable nutrients they bring to keep your body in as good a shape as possible

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By *iamo69 OP   Man
over a year ago

South


"Wish you th3 best of luck in your goal OP. I know from himself how hard it is to get the 6 pack. "

Well I'm on the buzz now so I will stay going.. Will be fun to try anyways ??

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By *iamo69 OP   Man
over a year ago

South


"There is also the keto diet, its like fasting from maybe dinner time until lunch the next day, after 14 hours of fasting the body uses the fat so its really just to loose weight

This is a fasting style diet...may it be 16/8 20/4....honestly.....no need to stsrve yourself through out the day...by the time you eat and force all your calories in your back to square 1....best to try and keep your energy levels balanced through out the day and eat anywhere from 3-5 meals through out the day which will keep your levels quite steady through out the day....and eating from all food groups...higher up your protein intake will actually leave you more full along with a higher fibre content too,especially if your looking to cut back on some calories for weight loss...dont try and change your whole rountine cause that wont last...baby steps...pick lower calorie options...like low calorie sauces....low fat cuts of meat....plenty of vegtables,may that be raw or cooked....get an air fryer/instant pot...saves bigtime on wasted calories on cooking methods alone...and weight your food...eyeballing and tracking food dont work....weight it up then youll know how many calories youll actually be eating through out the day...as someone said...myfitness pal is a decent guide to use...but if you can read the nutrition info on foods you will find that alot of the times thry dont add up correctly...there can be atleast a 10% difference in actual calories...so yeah weight it out

Cardio will def help burn extra calories...whatever poison you choose,enjoy go for it...and enjoy the journey and resistance training...goodluck folks"

Im loving the cardio tbh. Weights are OK but getti g better buzz from running so will keep it in. Great to do it before work

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By *iamo69 OP   Man
over a year ago

South

Yes a guy I work told me do t dare cut carbs to low especially if I'm doing lots cardio. Said I will give up after a mónth due to no engery he made that mistake. Slow and steady don't expect miricals in few weeks

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By (user no longer on site)
over a year ago


"Less carbs, more protein, more cardio and work your core every day

Why less carbs?carbs dont make you fat...they give you energy and are good for you...why do people think carbs are the problem....its a caloric deficit that matters for weight loss...a balanced diet will always be better for your body than cutting out food sources and the valuable nutrients they bring to keep your body in as good a shape as possible"

Yea I get what you're saying but less carbs isn't all that bad it doesn't mean cut them out completely, plus carbs are one of your biggest calorie intake so switching some of your daily carb intake for protein isn't all that bad but each to their own what works for one might not work for the other

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By *asualguyMan
over a year ago


"Back in the gym properly now. Even started trying to run.. Only at 3k at moment then stop and walk for another 1k.twice a week. In gym doing weights 3 days a week

Need advice on how to get that 6pack.always wanted one but never tryed.

I know it's all diet but which one is the problem. There's low carb.. Zero carbs.. Moderate carbs.. Some say don't run just walk get steps. It's endless

Any advise would be helpful from some one who actualy done it. Too much bullshit out on Internet.

Thanking in advance. "

Dirt and foremost make sure your diet is on check healthy fats high protein and just under your calorie maintanince. Sit ups abb crunches trunk twists etc will exercise the abdominal mussel. All the best op

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By *ajobMan
over a year ago

Newtownabbey


"Less carbs, more protein, more cardio and work your core every day

Why less carbs?carbs dont make you fat...they give you energy and are good for you...why do people think carbs are the problem....its a caloric deficit that matters for weight loss...a balanced diet will always be better for your body than cutting out food sources and the valuable nutrients they bring to keep your body in as good a shape as possible

Yea I get what you're saying but less carbs isn't all that bad it doesn't mean cut them out completely, plus carbs are one of your biggest calorie intake so switching some of your daily carb intake for protein isn't all that bad but each to their own what works for one might not work for the other "

Carbs = 4 calories per gram

Fat = 9 calories per gram

Fibre = 4 calories per gram unless unsoluable fibre is 2 per gram

Protein = 4 calories per gram

Dont replace carb with protein.....protein keep within atleast 20grams per meal on average....some like more...no harm in that...but include your carbs and fats to keep your body as healthy as possible

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By (user no longer on site)
over a year ago


"Less carbs, more protein, more cardio and work your core every day

Why less carbs?carbs dont make you fat...they give you energy and are good for you...why do people think carbs are the problem....its a caloric deficit that matters for weight loss...a balanced diet will always be better for your body than cutting out food sources and the valuable nutrients they bring to keep your body in as good a shape as possible

Yea I get what you're saying but less carbs isn't all that bad it doesn't mean cut them out completely, plus carbs are one of your biggest calorie intake so switching some of your daily carb intake for protein isn't all that bad but each to their own what works for one might not work for the other

Carbs = 4 calories per gram

Fat = 9 calories per gram

Fibre = 4 calories per gram unless unsoluable fibre is 2 per gram

Protein = 4 calories per gram

Dont replace carb with protein.....protein keep within atleast 20grams per meal on average....some like more...no harm in that...but include your carbs and fats to keep your body as healthy as possible"

I think the fact is for most people it's so much easier to eat Carb rich food that reducing carbs for most people leads to a general lower calorie intake.

It's also slightly less convenient so leads to better meal planning etc...

But still agree with you balance it obviously the best route

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By *ajobMan
over a year ago

Newtownabbey


"Less carbs, more protein, more cardio and work your core every day

Why less carbs?carbs dont make you fat...they give you energy and are good for you...why do people think carbs are the problem....its a caloric deficit that matters for weight loss...a balanced diet will always be better for your body than cutting out food sources and the valuable nutrients they bring to keep your body in as good a shape as possible

Yea I get what you're saying but less carbs isn't all that bad it doesn't mean cut them out completely, plus carbs are one of your biggest calorie intake so switching some of your daily carb intake for protein isn't all that bad but each to their own what works for one might not work for the other

Carbs = 4 calories per gram

Fat = 9 calories per gram

Fibre = 4 calories per gram unless unsoluable fibre is 2 per gram

Protein = 4 calories per gram

Dont replace carb with protein.....protein keep within atleast 20grams per meal on average....some like more...no harm in that...but include your carbs and fats to keep your body as healthy as possible

I think the fact is for most people it's so much easier to eat Carb rich food that reducing carbs for most people leads to a general lower calorie intake.

It's also slightly less convenient so leads to better meal planning etc...

But still agree with you balance it obviously the best route"

I get what your saying.

Its about portion control...not the actual carb source you choose to eat...plus again...in general its how you prep and cook your food...theres a big overall difference in cooking potatoes say in an air fryer than dousing them in a lot of oil and cooking them....alot of folk dont realise that they need to take in account the added calorie intake condiments can quickly add up without knowing...may it be oils or sauces....lower caloric based sauces will take alot of calories of your weekly intake alone....example...heinz ketchup standard bottle is like over 300kcal per 100ml....they do a low cal version at around 60kcal of the same...lidl do a bottle of ketchup thats 35kcal per 100ml and tastes better i think...nig difference there alone...you can put 25-50ml over a meal easy enough without thinking bout it.

Personally for anyone looking to lose weight i would suggest staying away from rice....unless u enjoy small portions....rice is caloric dense gor it portion....up your veg intake...increases fibre,micronutrients and leaves you fuller.

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By (user no longer on site)
over a year ago


"Eat breakfast rolls followed by a vanilla slice then push wheelbarrows full of concrete all day lol.. "

This is pretty much spot on haha

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