Question by JoshieAesthetic: Whats a good diet and exercise plan to get “ripped” abs?
Im trying to get a six pack with the “v” muscle (i really want the v muscle) and i need a work out plan to get the muscles and a diet plan to make the muscles show better. What kind of foods should i eat for breakfast, lunch, and dinner?
Best answer:
Answer by ChiChi
Everyone has a sixpack and most people have the “v” muscle look too. However, almost everyone has a bodyfat percentage that is too high to show their abs (over 10% for men). All the crunches in the world will not get you the ripped look. You have to lower your body fat percentage to under 10%.
To lose fat:
1. DON’T BELIEVE THOSE FAD DIETS! DIET PILLS ARE GIMMICKS!
2. DO NOT STARVE YOURSELF! Unless you are 4ft tall, a 1,200 calorie a day diet is DANGEROUS and won’t work in the long run.
3. Calculate your BMR. Do a google search. A good calculator would ask for your age, height, weight, and activity level.
4. Eat healthy and eat about 500 calories a day less than your Basal Metabolic Rate (BMR). Your BMR is how many calories you need per day to maintain your current weight.
5. Eat 5-6 small meals a day. This keeps your metabolism up. Each meal should include fruits, veggies, water, and protein.
5. Drink at least 64oz (8 8oz glasses) of water a day. No soda (that includes diet soda).
6. Do light/moderate cardio 3 to 5 times a week for 30 to 45 minutes each time. Running, bicycling, and swimming are great for this.
7. Do some strength training to make sure you lose fat and not muscle. Don’t worry; you won’t look like the hulk if you lift weights.
8. You should lose about 1-2lbs per week. If you lose more than that, chances are the rest is stool, water weight, or even muscle mass.
9. Weigh yourself only once a week at the same time (ie every Friday Swift Code Rocky Mountain Bank morning). Your weight fluctuates a lot during any 24hour period because of water and food intake and also bowel movements.
Be patient and be smart. If you follow this guideline you will be very happy with your results.
What do you think? Answer below!
Leave A Reply (2 comments So Far)
You must be logged in to post a comment.
Mani F
611 days ago
i like chichi’s suggestion , yea there are complex diets u can follow but it’ll be to hard to follow them unless u have free time like myself
Don K
611 days ago
In October of 2008 I was 285 pounds. I have lifted weights all of my life and participated in powerlifting competitions as a younger man, I’m 42 now. In any case, I found Adkins original diet from 1972. It is way different than the one currently offered. It makes sense to me why it works. I took all processed carbohydrates out of my diet, ate only whole eggs (omega 3), beef, tuna, 4 to 8 oz of hard cheese, some fish, heavy whipping cream, bacon and salad greens.
After 2 months I was down 35 pounds, had a 4 pack and was defined in just about all my muscle groups. MY blood pressure went from 145/90 -100 to 138/78. I lost almost 3 inches in my waist. After all the fat I ate (a hundred or more grams a day I think) my cholesterol levels are 148 with the correct ratio of HDL to LDL.
The key to sticking to the diet was that I set short an long term goals for myself. Because I was not trying to bulk I changed my workouts to a higher volume of work in less time for example 8 sets of 8 reps with about 15 to 30 seconds rest in between. By the way, no matter how many ab exercises you do unless you lose the fat over them you’ll never get a 6 pack. It’s my plan to keep on this eating plan for the future unless my goals change or it gets too expensive!
Best of luck! Oh, if you want to see photos – let me know and I’ll e-mail them to you.