FabSwingers.com forum: The six pack challenge

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

I was thinking of doing this but Miss C says it won't go the distance... here goes...

At the grand old age of 47 I have never had a six pack. Now just for the hell of it I'm trying to shape one. I'm watching my diet but not going overboard. I'm doing some gym work but have limited time.

So I'm thinking once a week I'll update my profile pic to show my progress.

The key word here is improvement. If you're already a chippendale by all means show it off but the idea is that every week your pic shows some improvement...

Who else is with me on this? Guys here's a chance to improve your health and your looks... ladies there might be some eye candy at the end of the day...

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

No interest in a 6 pax here.

I love my food.

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

I've kinda already been doing this, my pics aren't the latest ones but little by little! It's been about getting fit and healthy, the physical changes are a happy side effect

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

"I've kinda already been doing this, my pics aren't the latest ones but little by little! It's been about getting fit and healthy, the physical changes are a happy side effect"

Some the question is would you do it? If I posted a thread every week would you update your profile pic?

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

"No interest in a 6 pax here.

I love my food.

I love my food too! That's why it's a challenge!

I went to the American Diner on Saturday and had flapjacks and bacon. The wind blew a branch off the tree I was parked under and damaged my roof and windscreen. I think God was telling me something...

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By *rightonsteveMan
over a year ago

Brighton - even Hove!

My stomach is disgusting. I don't how to get rid of the flab.

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By *ivemeyoursoulWoman
over a year ago

Easter just around the corner!

I'm resigned to middle aged spread,it's depressing

. Will power is zero nowadays

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

"My stomach is disgusting. I don't how to get rid of the flab. "

I've had a few bodybuilders tell me that that abs is all diet. But then the guy with the best abs I've ever seen told me all he's ever done is flat situps. How hard can it be?

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By *workoutMan
over a year ago

Cradley Heath

Definitely diet is a huge part of getting a visible six pack. Personally I wouldn't bother with hundreds of sit ups and crunches, that's great for muscle endurance but if you want well shaped abs with deep cuts do weighted exercises for about four or five sets with a rep range of 8-12 reps per set.

That's just based on what has worked better for me after trying both methods though.

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

Hubby keeps his six pack in the fridge. As long as he buys a new one after the old one has disappeared he has a permanent six pack with no energy used which is incredibly green.

Good luck

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By *workoutMan
over a year ago

Cradley Heath

I'm resigned to middle aged spread,it's depressing

. Will power is zero nowadays "

Stop it, you're stunning

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

"Definitely diet is a huge part of getting a visible six pack. Personally I wouldn't bother with hundreds of sit ups and crunches, that's great for muscle endurance but if you want well shaped abs with deep cuts do weighted exercises for about four or five sets with a rep range of 8-12 reps per set.

That's just based on what has worked better for me after trying both methods though."

Awesome! Thank you. Now that's nice advice because I've always been told that weighted situps can damage your spine. But my knowledge is hundreds of years old. People lifted rocks in those days!

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By *uzy444Woman
over a year ago

in the suffolk countryside

no interest in ripped bodies. you look lovely as you are op x

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

I'm resigned to middle aged spread,it's depressing

. Will power is zero nowadays "

Please forgive me. I've been sexist. I should know better. Six packs aren't just a guy thing! You look amazing...

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By *ivemeyoursoulWoman
over a year ago

Easter just around the corner!

I'm resigned to middle aged spread,it's depressing

. Will power is zero nowadays

Please forgive me. I've been sexist. I should know better. Six packs aren't just a guy thing! You look amazing..."

I don't,but thankyou!

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By *ivemeyoursoulWoman
over a year ago

Easter just around the corner!

I'm resigned to middle aged spread,it's depressing

. Will power is zero nowadays

Stop it, you're stunning

You're my inspiration!

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

No! I hope not too many do it. Purely for selfish reasons of course!

. Nothing like a soft belly to cuddle up to.... As you can tell i'm not a fan of six packs

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By *workoutMan
over a year ago

Cradley Heath

That's just based on what has worked better for me after trying both methods though.

Awesome! Thank you. Now that's nice advice because I've always been told that weighted situps can damage your spine. But my knowledge is hundreds of years old. People lifted rocks in those days!"

Literally any exercise in the gym can horribly injure you if you do it wrong lol. Just make sure you use good form and don't start too heavy and you're good to go

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By *razedcatMan
over a year ago

London / Herts

I regularly eat crap and have a six pack, hehe. The joys of being 26 and having a fast metabolism!

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By *rightonsteveMan
over a year ago

Brighton - even Hove!

I've googled weighted ab exercises

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

I have a 6 pack and I am living the fitness lifestyle and I have been doing it since I was 18. I like it and it is all about dieting and to keep it in the macros. I go to the gym 4 times a week. I eat every 2hrs and I do 30min of cardio everyday, it is all about dedication and patience

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By *workoutMan
over a year ago

Cradley Heath

I'm resigned to middle aged spread,it's depressing

. Will power is zero nowadays

Stop it, you're stunning

You're my inspiration!

Well that's really nice of you to say, now it's only fair that I should give you a one to one personal session

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By *ltimamanMan
over a year ago

Newcastle Upon Tyne

Would have loved to join you in this but currently recovering from abdominal surgery so no exercise for me at present.

I went from morbidly obese at a 46" waist 5' 7" & 19St to what you see in my profile 11St & 31" waist & I still didn't have good ab definition.

It's all about your body fat % combined with the type of abs you build.

Large and distended will show at higher% see someone like Kimbo Slice, but to show compact & trim/flat muscles with clear definition requires much lower levels of fat.

Google "abs and body fat" images for an idea.

Good luck in your quest

consistency is key!

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By *workoutMan
over a year ago

Cradley Heath

"I regularly eat crap and have a six pack, hehe. The joys of being 26 and having a fast metabolism!

Ah the good old days haha, enjoy it while you can

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

Bridget jones big knickers work for me

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By *workoutMan
over a year ago

Cradley Heath

"No! I hope not too many do it. Purely for selfish reasons of course!

. Nothing like a soft belly to cuddle up to.... As you can tell i'm not a fan of six packs

This makes me sad

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By *rightonsteveMan
over a year ago

Brighton - even Hove!

"I have a 6 pack and I am living the fitness lifestyle and I have been doing it since I was 18. I like it and it is all about dieting and to keep it in the macros. I go to the gym 4 times a week. I eat every 2hrs and I do 30min of cardio everyday, it is all about dedication and patience

Sod off, Shag!

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By *ivemeyoursoulWoman
over a year ago

Easter just around the corner!

I'm resigned to middle aged spread,it's depressing

. Will power is zero nowadays

Stop it, you're stunning

You're my inspiration!

Well that's really nice of you to say, now it's only fair that I should give you a one to one personal session

God I wish you were on my doorstep to show me your ab moves

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

"No! I hope not too many do it. Purely for selfish reasons of course!

. Nothing like a soft belly to cuddle up to.... As you can tell i'm not a fan of six packs

This makes me sad

I won't deny it looks good though

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By *entle giraffeMan
over a year ago

Minehead

"No! I hope not too many do it. Purely for selfish reasons of course!

. Nothing like a soft belly to cuddle up to.... As you can tell i'm not a fan of six packs

I was thinking of doing it.... Changed my mind now; roll on Christmas

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

"No! I hope not too many do it. Purely for selfish reasons of course!

. Nothing like a soft belly to cuddle up to.... As you can tell i'm not a fan of six packs

I was thinking of doing it.... Changed my mind now; roll on Christmas

Yours is perfect

... Haha yes.. All you can eat

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By *workoutMan
over a year ago

Cradley Heath

I'm resigned to middle aged spread,it's depressing

. Will power is zero nowadays

Stop it, you're stunning

You're my inspiration!

Well that's really nice of you to say, now it's only fair that I should give you a one to one personal session

God I wish you were on my doorstep to show me your ab moves

Never say never, you're not that far away

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

Sod off, Shag!

"
lol, but I still have haribos

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

"I was thinking of doing this but Miss C says it won't go the distance... here goes...

So I'm thinking once a week I'll update my profile pic to show my progress.

The key word here is improvement. If you're already a chippendale by all means show it off but the idea is that every week your pic shows some improvement...

Who else is with me on this? Guys here's a chance to improve your health and your looks... ladies there might be some eye candy at the end of the day...

Are your following a particular routine. There are all sorts of 'challenges' out there and wondered if it is one of these you are getting stuck in to?

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

"I was thinking of doing this but Miss C says it won't go the distance... here goes...

So I'm thinking once a week I'll update my profile pic to show my progress.

The key word here is improvement. If you're already a chippendale by all means show it off but the idea is that every week your pic shows some improvement...

Who else is with me on this? Guys here's a chance to improve your health and your looks... ladies there might be some eye candy at the end of the day...

Are your following a particular routine. There are all sorts of 'challenges' out there and wondered if it is one of these you are getting stuck in to?"

No. This is a totally uneducated experiment. The main point is that every week we could put up our new ab pics and inspire each other. Sort of like climbing on the scale at weight watchers.

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By *iscean MaleMan
over a year ago

Darlaston

My efforts for a 6 paxk soon change to a lurpak. Too many fast food places now.. am soo weak

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

"I was thinking of doing this but Miss C says it won't go the distance... here goes...

So I'm thinking once a week I'll update my profile pic to show my progress.

The key word here is improvement. If you're already a chippendale by all means show it off but the idea is that every week your pic shows some improvement...

Who else is with me on this? Guys here's a chance to improve your health and your looks... ladies there might be some eye candy at the end of the day...

Are your following a particular routine. There are all sorts of 'challenges' out there and wondered if it is one of these you are getting stuck in to?

No. This is a totally uneducated experiment. The main point is that every week we could put up our new ab pics and inspire each other. Sort of like climbing on the scale at weight watchers. "

sounds interesting. I've lost all the weight I wanted to lose so now it's time to bulk up a bit. Some abs would be good

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By *amissCouple
over a year ago

chelmsford

Can I just say, there are some lovely bods on here...and no, they're not the 6 pack ones! Admire you guys for keeping in shape, but sometimes they look over manufactured, like a more natural look. But keep up the good work, it's your bods at the end of the day

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

"I was thinking of doing this but Miss C says it won't go the distance... here goes...

So I'm thinking once a week I'll update my profile pic to show my progress.

The key word here is improvement. If you're already a chippendale by all means show it off but the idea is that every week your pic shows some improvement...

Who else is with me on this? Guys here's a chance to improve your health and your looks... ladies there might be some eye candy at the end of the day...

45 and trying to do the same, been on a diet 4 weeks and training regular. I Will get there

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By *smithyukMan
over a year ago

Staffs

no point starting now! im wating till january till after all the drinking and eating im goin be doing in december!!

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By *imonTMan
over a year ago

hayes

I'm in!

When do we start? What are the rules?

PS A lot of us are in the West Midlands....just saying....any ladies wanna judge?

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

Maybe I can add a few points that may help, These days I tend to tick over with my training really so am not looking to specifically get a 6 pack again but I do know how to and am confident in stating that it can still be done at an age where few guys would have one.

I was never really into bodybuilding training, more strength training and used to lift pretty heavy weights, I would eat loads, good and bad, drink at the weekend and while I was in training I would always have a 6 pack. So what happened to it you may think. simply more junk food, no training for a while and a less active job, also prioritising work and life before training and exercise.

In basic terms if anyone's goal is to get a six pack, I would consider a few points: Body type comes in to it, if you are an endomorph type don't even bother, that's a bit like someone naturally really skinny trying to become a sumo wrestler, it probably isn't going to happen to easily at all!

If you are a mesomorph or ectomorph body type, in other words, average or a slighter frame you can do it, regardless of age to some degree.

Under 30 it's pretty easy, over 30 will need to watch the calories and beer at bit more!

Sugar, cut right down on it.

carbs in general, cut back on them.

protein, increase slightly.

Eating, more often, no huge meals either.

cardio, required if you need to loose any amount of fat, not so necessary if you are in reasonable shape to start with.

Roll outs, look up the exercise if you don't already know it, great one for flattening abs.

Reps, keep most of the abb work, IE roll outs, sit ups, leg raises etc in a high rep range, sets of 20 are good, but do an element of heavy abb work too, if you do sit ups with a weight behind your head, don't go all the way down. I used do these holding a 15kg plate when I was young and fit.

I don't think that is necessarily required though to get a six pack, although will get you a very strong core.

Squats and some element of heavy training will help.

Another thing to consider is many surfers and swimmers, martial arts trainers, boxers and many athletes will have a 6 pack through a very different approach. staying very lean, lots of cardio, small simple meals, no wine, no beer, early nights, no biscuits, cakes ,crisps, takeaways, chips.

hmmmm writing this is become even more apparent why I am not that fussed about getting a full on 6 or 8 pack, oh and most girls are not overly fussed about it either.

Anyway, good luck to all that go for the OPs challenge. sorry about my writing style in this post, it is all over the place and need editing, it's late and I need my beauty sleep so will post as is.

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

That's just based on what has worked better for me after trying both methods though.

Awesome! Thank you. Now that's nice advice because I've always been told that weighted situps can damage your spine. But my knowledge is hundreds of years old. People lifted rocks in those days!"

He didn't mean weighted sit ups, he meant weighted exercises suck as bar bell squats, deadlifts etc.

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By *iver2015Woman
over a year ago

middlesbrough

Good luck guys but as far as eye candy goes you're already there x

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

"I'm in!

When do we start? What are the rules?

PS A lot of us are in the West Midlands....just saying....any ladies wanna judge?

I'll put up a new thread tomorrow and invite everyone to show what they've got

I'll call it week one.

So every week just have your latest 6 pack shot as your profile pic and keep the last ones as public pics.

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

I'm on of them guys who will never see my six pack regardless. I've done a keto diet and even paid Kai Greene for a diet and never been able to see them lol.

I have got in good shape mind and get quite a few compliments on my body shape and loads on my legs women/men love them. Though men seen to love my chest and back lol.

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

Here we go. I was in the gym at 6:30am when the doors opened. I've been eating home made biltong and drinking protein shakes all day.

Feeling good!

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By *herealdeal90Man
over a year ago

Huddersfield

Diets the main thing for a 6 pack. Sit up, crunches etc will get you more muscle on your abs and make your stomach stronger, but if you layers of fat, then no ones going to see it are they? If you have a good diet then the fat will go so you can see beneath it

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

Abs as built in the kitchen

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

Abs are built in the kitchen I meant to say

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By *tockingsnsuspenders1960Couple
over a year ago

somewhere in south yorks

Do you think I could get a six pack at 56? or am I passed it.

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By *workoutMan
over a year ago

Cradley Heath

"Abs are built in the kitchen I meant to say "

Kind of disagree there, abs are built by exercise but revealed by what you do in the kitchen.

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

Reduce calories to 1000 spread through day.have a cheat day.

Eat bland ..stops cravings

Protein shakes

Eat veg stir fry with soy sauce

Cardiovascular to get you fitness up...and weights two excersize per body part..4 reps x 12

Red bull grey can

Vitamins and support

Green tea

Trust me

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

"I'm watching my diet but not going overboard.

How do you expect to get a six pack then?

Unless you are referring to the sort you buy in the local offo.

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By *iamondjoeMan
over a year ago

Glastonbury

Cba with the discussion but thanks for the eye candy

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

Good luck mate! Think being fit when I was younger helped for me. Still pretty fit but haven't worked on my abs much, although people still seem to like them!

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

I have been trying for awhile to get a six pack, with out much luck, but after reading this tread I'm game to try again. I have read all the suggestion and will see if that helps.

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