Diet plan for abs? URGENT!?
I’ve got 2 weeks until i’m going on holiday with my friends, we plan on doing lots of swimming diving, beach activities etc, there will be girls going with us too so i want to get a nice ripped beach body.
So here’s the details:
i’m 6ft, 135 lbs (65kg) and already pretty strong from martial arts. but the problem is i’m a naturally lean guy and i cant seem to build muscle mass. The biggest problem i’m facing is my abs. I can feel them and they feel really ripped but they’re covered by a thin layer of fat, (maybe 1cm thick) and i just cant seem to get rid of it! I’ve been reading a lot about dieting but its so confusing-high carbs, low carbs, protiens, low fat, high fat?! Also i cant find any diet plans on the internet that will build muscle and burn fat, without excercising like crazy, btw my job occupies a lot of my time so i dont have much time to excercise, i try to get in a 30 minute session of push ups, crunches, weights every day.
So can somebody please suggest to me a diet plan, (it’d be great if i could get a list of foods that would help, when people say "eat carbs" or "eat protien" i get confused)
Thanks so much
At your weight and height, I’d hate to see you trying to loose more pounds! It’s possible that you need more protein in your diet, since that is what muscle is made of– lean meat, fish and poultry are your best bets, soy has too much estrogen for men. You could also have a whey protein shake or smoothie everyday: you can either buy them in a can, or mix the powder yourself. Most grocery or discount stores will have both, be aware that many contain aspartame [nutra sweet], and it gives some people headaches.
Consider your ab routine: is is just crunches? Does it feel like you are really working those muscles? You may want to try some variations, like leg rises, sit ups, etc– it’s important to change up our routines frequently, otherwise our bodies adapt and stop progressing. Another option is to hold a light weight on your chest for greater resistance.
Another option is to add creatine to your daily routine. This is NOT a steroid, it’s a legal and safe supplement if used with some common sense, it’s a common form of protein found in many foods. It works to build muscle two ways, first by providing a stronger ‘pump’ during your workout, and then by helping the muscle repair itself faster after a session. Most people reccomend mixing up your daily intake, consuming half 20 minutes before you workout for the pump effect, the rest during your workout instead of plain hydration.
Honestly though: at your weight and height, I’m betting you look just fine in your swimsuit– just relax and enjoy your summer!
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At your weight and height, I’d hate to see you trying to loose more pounds! It’s possible that you need more protein in your diet, since that is what muscle is made of– lean meat, fish and poultry are your best bets, soy has too much estrogen for men. You could also have a whey protein shake or smoothie everyday: you can either buy them in a can, or mix the powder yourself. Most grocery or discount stores will have both, be aware that many contain aspartame [nutra sweet], and it gives some people headaches.
Consider your ab routine: is is just crunches? Does it feel like you are really working those muscles? You may want to try some variations, like leg rises, sit ups, etc– it’s important to change up our routines frequently, otherwise our bodies adapt and stop progressing. Another option is to hold a light weight on your chest for greater resistance.
Another option is to add creatine to your daily routine. This is NOT a steroid, it’s a legal and safe supplement if used with some common sense, it’s a common form of protein found in many foods. It works to build muscle two ways, first by providing a stronger ‘pump’ during your workout, and then by helping the muscle repair itself faster after a session. Most people reccomend mixing up your daily intake, consuming half 20 minutes before you workout for the pump effect, the rest during your workout instead of plain hydration.
Honestly though: at your weight and height, I’m betting you look just fine in your swimsuit– just relax and enjoy your summer!
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