I need help get a six pack and get in shape in a year?
Question:
ok i am 6ft 1 and 160lbs (pounds) or 73kg
i am going on holiday next summer and i want to get bigger muscles and a six pack .
i need to know a rough diet plan
also i am taking protein shakes but i need to know when to take them and how many grams or protein i should have
so to sum it up
-rough (ruff) diet plan
- when to take protein shakes
- how muh protein i need
- how long should i jog
- is it possible to do in a year?
Answers:
You should have no problem accomplishing this in a year. You are also correct about the fact that nutrition is very important. Here is a sample meal plan and a calorie estimator for toning up:
http://www.spartafit.com/nutrition/sampl...
http://www.spartafit.com/main/calories%2...
It depends on how much you think you can do
I am not by any stretch a personal trainer, but I workout frequently and have for a very long time. I also dated an athlete who worked very hard at his physique and I can tell you what he did. You seem thin for your height. What exactly are you doing when you go to the gym? Cardio workouts or strength training? I would suggest a combination of both. You have to watch your weight most of all because you don't want to get too thin so try not to over do on cardio. I know that it is normally suggested that people do carido 40 minutes three times a week. My ex boyfriend had to take weight gainer powder, mix it with vanilla ice cream and whole milk in the blender and he drank it three times a day on top of the food he ate. You have to take into account your own health and don't think I am being corny, but a physical and some advice from your doctor would probably be a great start (assuming you haven't already done that).
As far as a diet goes, try to stick with nothing but plant (i.e. vegetables and fruit) sources of carbohydrates, lean meats such as fish, chicken and turkey, and avoid processed foods. Get other carbs in the forms of whole wheat and and whole grains. As far as protein powders go I would not take them. Take it from a woman- they make you stink and your breath even gets stinky from them! Who wants to be all buff and stinky? Instead get some lean chicken breasts and grill them up ahead of time. Snack on them throughout the day. Or eat cans of albacore tuna packed in water. Egg whites and tofu or soy are also great sources of lean protien. Too much protein is never good and you should be aiming for the goal of being healthy and not just looking good. And don't forget to cut down (or cut out) alcohol, since it actually fights muscle building, and make sure to always stay hydrated!!!
I think you could get a six pack in a year but you have to try a variety of exercises that combine all your muscle groups because you can't spot train. You have to try to lose fat and gain muscle all over your body, so sounds like you are thinking of jogging and that's a great start. Don't forget that plyometrics and kickboxing offer great toning and musle building with cardio benefits. I am just trying to tell you what works for me the best, and even though I am a woman I think that the formula is probably about the same for men. Don't concentrate on getting bulky- think about lean and muscular as more of a goal because it will help your metabolism stay more regulated over time and you will see your muscle tone become more pronounced. Six pack abs are tough to acheive, but I think what you eat and how often you try different types of physical activity is the key to getting them. Mine popped out after I started doing kickboxing and total body strength training with lighter weights. I also make exercise outside of the gym a goal- taking long walks and bike rides, playing leisure sports like basketball, softball and volleyball, and don't forget swimming- are all great ways to get fit and have a lot of fun in the process. Or try a workout dvd like Tae Bo or kickboxing to change things up a bit. If you are having fun you are more likely to stick with a program than if you just do the same thing day in and day out. Don't forget that stretching will also help you to stay limber lessening your chances of injury and helping your musles to stay elongated and toned. I hope this helped you out a little bit.
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