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?
The Best Answer
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,, 36 (almost 37) year old fart. Don't call him grandpa, not until you kick his butt at least. 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
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.
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!
Respond and we can start in few days, to get you some time to prepare.
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!
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?
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!
Join the 4 Hour Body Superhumans!