21 days for a 4/6 pack?

[P_Connor]

Afternoon all,

I am just curious to see if it is actually possible. To give everyone an idea, I am not large, in fact I am pretty flat, with already the top two slightly showing.

I run and walk everywhere, with at least a 1 mile run everyday, and have Whey protein two times a day, morning and night.

I make sure to do 3 sets of 10 reps for pull ups and sit ups and even push ups.

Is this enough to meet the challenge?

Any advice for exercise would be awesome. Cheers.

[b0t13]

abs are made in the kitchen, not in the gym,

therefore look at ur food intake and cut cut cut, also doing situps is crap for building abs, use a machine instead

[P_Connor]

Cheers for that, yup. I now have just a supplement breakfast, a piece of fruit and a bowl of cereal, nothing at lunch and a particularly small, and healthy dinner.

[b0t13]

also increasing ur exercise amount will burn fat, it doesnt just fall off if you dont eat, it needs to be burnt off,

burn more than you earn = fat loss

[Proffitt]

Like Bolt says, they are made in the kitchen, not the gym.

Strip the fat and your abs will start to show up.

I have abs, they are just covered in a lovely warm layer of fat :p

[DusheR]

21 days is asking a bit much. Its would be pretty impossible to get defined in 3 weeks. Its not so much stripping the fat, but rather holding onto the muscle. Thats why most bodybuilders take around 16 weeks to cut.

Dont want to lose the weight too quick as you will be end up like a skinny emo kid. Your best chance is a keto diet imo, still takes 3 days to get into ketosis so Id start asap. I know when I done keto I seemed to drop loads of water and skin seemed to become thinnner. I just felt for the first week or so that I couldnt be arsed with anyone and weight training felt like a waste of time, no pump and strength dropped a bit.

Once your diet, training and cardio is sorted get some supps etc to help. Fat burners like 'Untimate weight loss stack' and others that contain DMAA etc are good.

[mikeygs]

Cheers for that, yup. I now have just a supplement breakfast, a piece of fruit and a bowl of cereal, nothing at lunch and a particularly small, and healthy dinner.

Surely having no lunch is a bad move? Going with so little food will slow the metabolism right down. Would probably keep protein intake up, but lower carb intake.

Keep training hard and be patient!

[Killeybh]

nutrition is obv key, however for training use ciruits. Not the bodyweight crap in magazines but olympic lifts, snatches and so on, kettlebells. thats what i did, dropped to 7% bf lost no strength whatsoever, as for muscle i dont feel as though ilost any but hard to tell

[McGuire86]

nutrition is obv key, however for training use ciruits. Not the bodyweight crap in magazines but olympic lifts, snatches and so on, kettlebells. thats what i did, dropped to 7% bf lost no strength whatsoever, as for muscle i dont feel as though ilost any but hard to tell

7% ? That's pretty low, how long were you at that level ? How do you measure your bf% anyway ?

Alot of bodyweight exercises are very good for isolating the abdominals. Crunches, , alternate crunches, air bike, jack-knife sit ups. I use all those when I train my abs.

[mangojace]

Afternoon all,

I am just curious to see if it is actually possible. To give everyone an idea, I am not large, in fact I am pretty flat, with already the top two slightly showing.

I run and walk everywhere, with at least a 1 mile run everyday, and have Whey protein two times a day, morning and night.

I make sure to do 3 sets of 10 reps for pull ups and sit ups and even push ups.

Is this enough to meet the challenge?

Any advice for exercise would be awesome. Cheers.

All depends on the diet. And id do more exercise than that tbh

[Dizzy]

depending on bodyfat levels its acheivable. Assuming you are about 10% now, you could carb cycle for 2 weeks. then have the final week as a ketosis, dehydration and de glycogen week before carbing up on the final day and appearing much leaner than before.

I would do a modified starting strength workout for thr first 2 weeks. So for example:

Mon - Workout A: squat, bench press, deadlift, dips, ab rollouts 15 min HIIT

wed - Workout B: squat, overhead press, bent over rows, pulldown/chinups, ab rollouts 15 min HIIT

Fri - Workout A: Squat, bench press, deadlift, dips, ab rollouts 15 min HIIT

All exercises to be done 4 sets of 8 with 60 - 90 seconds rest.

Week two start with weds workout on mon, your days off should be used for an hours GPP training, so if you play football, box etc use those off days to do an hour of sports actitvities.

Diet on the first 2 weeks should be carbs on weight training days only. and only then can you have carbs 45 mins prior to training and up to 2 hrs after training. other meals have to be protein based with a little fat for energy. No gluten or dairy is to be consumed either.

Final week will be:

Mon Workout A
Tues Workout B
Weds Workout A
Thurs Workout B
Fri Workout A
Sat workout B
Sunday Rest
Monday Event/photos

Rep scheme is 3 sets of 12-14 reps using a lighter weight and no HIIT cardio. Id probably drop the ab rollouts too if you struggle.

Diet in the last week is zero carbs and fat even around your workout. For me I find it easy to get a casein based shake and have one every 3 hours.

Water intake is 5L a day with added electrolyte salts untill 12 noon sunday, there you cut all water intake completely. This is where you will need to swap shakes for chicken/turkey meat or amino acid tablets instead.

Then monday morning, you want 200g vitargo upon waking, with 50g whey hydrolysate, 200mg ALA and 200mg Chromium and around 500ml water. Do this every hour for 4 hours and you should look dry, ripped and full...

[DusheR]

depending on bodyfat levels its acheivable. Assuming you are about 10% now, you could carb cycle for 2 weeks. then have the final week as a ketosis, dehydration and de glycogen week before carbing up on the final day and appearing much leaner than before.

I would do a modified starting strength workout for thr first 2 weeks. So for example:

Mon - Workout A: squat, bench press, deadlift, dips, ab rollouts 15 min HIIT

wed - Workout B: squat, overhead press, bent over rows, pulldown/chinups, ab rollouts 15 min HIIT

Fri - Workout A: Squat, bench press, deadlift, dips, ab rollouts 15 min HIIT

All exercises to be done 4 sets of 8 with 60 - 90 seconds rest.

Week two start with weds workout on mon, your days off should be used for an hours GPP training, so if you play football, box etc use those off days to do an hour of sports actitvities.

Diet on the first 2 weeks should be carbs on weight training days only. and only then can you have carbs 45 mins prior to training and up to 2 hrs after training. other meals have to be protein based with a little fat for energy. No gluten or dairy is to be consumed either.

Final week will be:

Mon Workout A
Tues Workout B
Weds Workout A
Thurs Workout B
Fri Workout A
Sat workout B
Sunday Rest
Monday Event/photos

Rep scheme is 3 sets of 12-14 reps using a lighter weight and no HIIT cardio. Id probably drop the ab rollouts too if you struggle.

Diet in the last week is zero carbs and fat even around your workout. For me I find it easy to get a casein based shake and have one every 3 hours.

Water intake is 5L a day with added electrolyte salts untill 12 noon sunday, there you cut all water intake completely. This is where you will need to swap shakes for chicken/turkey meat or amino acid tablets instead.

Then monday morning, you want 200g vitargo upon waking, with 50g whey hydrolysate, 200mg ALA and 200mg Chromium and around 500ml water. Do this every hour for 4 hours and you should look dry, ripped and full...

Top info bud, used a similar carb depletion and loading last year. Worked a treat. Unfortunately it was for a holiday in ibiza so I looked flat as hell by the third day after eating burger kings and pot noodles haha