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SIX PACK: Is this possible?

Hi, I was wondering if it's possible to see some of my abs or even a 4-6 pack in 1 month if I workout 5 days a week and stay on a strict diet?

I'm 18 years old, 5'5, 137.2 lbs and this is my current pictures.

I was wondering what my body fat percentage is and if it's possible to get to around 10-12% body fat in 1 month if I stay strict with my diet and workout?

Also, should i do slow carbs or intermittent fasting?





  • Minnesota commented May 25th 2011:

    I totally agree with 4HourBod below! You can do this! I look forward to following along as you progress. Good luck!


  • jackedup commented May 26th 2011:

    Thanks! I'll try my best to succeed :)

  • robmox commented Jun 6th 2011:

    What happened to the challenge? There hasn't been an update in 2 days.

  • 4HourBod commented Jun 13th 2011:

    JackedUp had to take few days off. Finals. Yes used that to party. We are restarting on Monday, which is tomorrow.


The Best Answer

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Yes you CAN, at least I did it!

Provided you are willing to do what it takes. I did it thanks to amazing guidance from my friend Laura. She is one of those lateral thinking people that always knows how to do unexpected thing that will work and I am old dog compare to you. What you do need to have is discipline for 30 days.

You sound to me like you are very determined, which is inspiring and that is the reason I want to personally help you. Here is what we can do, given that you are willing to take on the challenge. For 30 days I or Laura herself (if I can get her to do it) can post what Laura had me do exactly. Reading everything up front would overwhelm you and trust me, not knowing what is coming made it fun and adventure for me.

To make it more interesting for you and us, we will put you against my brother from another mother, Yes, 36 (almost 37) year old fart. Don't call him grandpa, not until you kick his butt at least. X-D He asked me about six pack too and would love a little friendly challenge. He is about at same shape you are right now (ya, right - wait for beer belly photos, you are in for an easy win). If anybody else is at this stage and willing to take on challenge, you are welcome to join our challenge, follow along, and post photos of progress.

Before we start this I need to get a few things out of the way:

1. Are you up for the challenge? - Mr. Yes will do it regardless :D

2. Are you willing to invest in a body fat caliper? - they sell one in GNC for $10-20, or you can get them even cheaper online - more info on that here:


3. Do you have a blender? - this ultimate "cooking" device for guys (that came out of heaven) is not absolutely required, but it helps a lot =-)

4. Can you eat everything? (meaning no dietary restrictions) - Yes would be nice but we can try to improvise. :-)

5. Do you have access to gym, and can you do the majority of gym exercises? (free from physical injuries) - it will get intense =\

6. Are you willing to take photos for 30 days, and log your weight and body fat? You also have to report if you deviate from the daily plan. B-)

P.S. Please also list all equipment you own or have access at home. Dumbbells, jumping rope, etc

If answer to all of these is YES (no pun intended), lets get this party started and get you your first sixpack! :party:

Respond and we can start in few days, to get you some time to prepare.

  • natswart commented May 25th 2011:

    If it is game for girls too.....count me in!

  • jackedup commented May 25th 2011:

    YES I'M IN!!

    1: I am up for the challenge

    2: I can get a body caliber

    3: I do have a blender!

    4: I can eat EVERYTHING!

    5: I have access to one of the best gym in my state!

    6: I am willing to take photos for 30 days and log everything!



  • jackedup commented May 25th 2011:

    Also I've been trying the warrior diet/intermittent fasting for a day or two now.

    I've lost 1lb in the gym, but that may have just been waterweight.

    Any feedback on intermittent fasting / warrior diet?

  • jackedup commented May 26th 2011:

    okay thank you so much Laura! :)

    I'll just order the caliper and prepare myself for this challenge!

  • jackedup commented May 27th 2011:

    I think anyone can be up to the challenge :P, so yes! :)

  • 4HourBod commented May 25th 2011:

    @Yes LOL, you are welcome.

    @Kimmer Course it does. I also think that you would make Laura very happy if you join, as she is bored from us guys asking our "Coxpedia" questions all day long :D.

  • ceco commented May 25th 2011:

    @4hourBud - you are and always will be a trouble maker :) Daring me every single step of our friendship. For those that dont know about our little game: ever since we watched that YES man movie, we are playing a little game of daring each other once a month to do something, often extreme, that will better us. Building this site was one of our dares to him, hence my user id 1. I did bungee jumping, public speaking, bike journey and loads of other stuff. He learned how to fly and dance among others. OK I am in all the way, not like I have much choice. Took last week off, could use a tune up. Off tonight to get wasted in every way, knowing Laura it will be one insane month for me, full of pushing my limits. Let the games begin! @Jakedup, be gentle.

    Hate you and love you both for doing this to me

  • LauraCox commented May 26th 2011:

    Cool, what a fun game! Sure, I'd love to help out. I can devise a one-month plan that you both can follow. I'll need a little time to solidify the meals/workouts, so how about we start on June 1? That will also leave some time to order a caliper & allow anyone else to join in. For, the ladies who commented, I'll design the plan so that it works for both men & women, women will just have smaller meal portions & less weights. Everyone who wants to play should order a caliper ASAP, this one is the easiest to use: http://www.amazon.com/SPRI-SKIN-SG-Skin-Fold-Caliper/dp/B0000AN3UB

    I haven't done the warrior diet, but I've done the intermittent fasting, which is slow (takes 3 weeks to see results), but is good for breaking plateaus.

  • 4HourBod commented May 27th 2011:

    Everybody can join. @Yes, whats up with the photo of your beer belly. Post them when you recover from all that late night parting, you party animal.

  • s joshua commented May 27th 2011:

    @4HourBod: cool idea :) Any way you could make this "challenge" into a "mission" thing for those that want to join, so that each persons pics will be centralized in one location, and make for a nice portfolio at the end??

  • LauraCox commented May 28th 2011:

    @s joshua, great idea, here's Part 1: http://4hourpeople.com/mission/166/30-day-six-pack-sprint-before-yo...

  • LauraCox commented May 31st 2011:

    Ok, everyone get ready!! We start TOMORROW!

  • Kimmer commented May 26th 2011:

    NICE! I am super pumped! :)

  • Kimmer commented May 25th 2011:

    Does your ''deal'' stand for girls too :)

  • mustangmae commented May 26th 2011:

    May I join? I am stalling for some reason and need a little extra!

    I have left a few posts but they have never been answered..:(

    Perhaps I am posting my questions wrong.

    Please let me know if I can join in.



All Answers


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Hi guys,

s joshua made an excellent suggestion to create an official challenge for anyone who wants to participate or follow along. I'm going to break the challenge up into 31 parts, one for each day, plus a preparation challenge. I just finished the prep challenge, which explains what to expect from the month and how to prepare. Just click the link below and click 'Accept Challenge':


Your first homework assignment due by May 31st will be:

1: Get your supplies & groceries

2: Upload your 'before' pics (click Upload my pics>Upload 'before' photos of yourself).


3: Enter your 'before' measurements into the FatBurn tool.

If you have any questions, just post them on the challenge page. Also, I will be adding the first week's grocery list tomorrow, so stay tuned!


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UGH. 4HBod showed up on my doorstep this morning at the crack of dawn to drag me out to Berkeley to get me to do the BodPod thingy with him. Here's what my results said:

Weight: 212 lb

Body fat: 16.9%

Lean mass: 176 lb (aka 35lbs of pure F-A-T, ya baby!)

Height/Age: 6'1", 36.9

I 'thought' I was 13.9% -- he better fix that Fatburner math asap! Looks like I have a little more 'padding' than jackedup, but don't underestimate this 'grandpa' just yet!

4HBod, this pic's just for you, I saved you some fried pig skin, wanna piece? I guess it's the last one I'll be having for a while...


BTW, I got myself a nice blender too (gadget boy). Laura, what's next?

  • jackedup commented May 28th 2011:

    lol idk man, you might have less %BF than me actually :P

  • ceco commented Aug 2nd 2011:

    There you go: If I was only not slacking :)



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You may not be able to get your 6-pack in 1 month, but you can make a lot of progress. If you follow the SCD and limit the beans, sticking to protein and greens, in my opinion, you will have better results. With that said, you must make sure that you are eating enough food or your progress will stall. Be sure to include some kettlebells, they work wonders!


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It's hard to say what your BF%, but I'd guess 13-16%. Getting a 6-pack is very, very difficult for most, especially considering how much time and effort goes into 5 or 6 meals a day on "the last mile."

I'm trying intermittent fasting, but it's too soon to tell if it's better than TLM.


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I'll participate. I've reached a plateau (might just be a mental plateau, because BodPod has been broken for 3 weeks) but, I think this will be the perfect motivation I need to achieve my 6-pack (a goal of mine for a while).


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Can we join at this point? It says it's starting July 16th. Will we get daily notifications?

  • ceco commented Jul 18th 2011:

    You can join any time... just follow the link in laura's post.


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Would I be able to do the six pack challenge without using any supplementation?

  • 4HourBod commented Aug 20th 2011:

    Yes. "Supplementation" is totally up to you.

  • mushin3212 commented Aug 20th 2011:

    Thanks, I'd like to give this a go when i get my BF% down lower. Although I can't see any upcoming challenges.


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I certainly believe you can get a 4 pack and maybe a 6 pack in 30 day.

  • jackedup commented May 26th 2011:

    Thank you! That's my goal lol

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