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6 pack

Discussion in 'Health & Body' started by Impulse155, Mar 11, 2006.

  1. freakseam

    freakseam Senior member

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    tiger02, you're correct. The 4-8% is on the elite end of things. I did some googling and found this, which illustrates the wide spectrum of athletic body fat %:

     


  2. vincent

    vincent Senior member

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    I think that a person's metabolism is a very important factor. For instance, I have a very quick metabolism and I am under 10% body fat...Therefore, in my case, the food I eat does not play a determining role in achieving a 6 pack. Constant abdominal exercise is the key to obtaining a six pack..at least for me.

    I started doing an ab workout on a daily basis with the use of a swiss ball three weeks ago and I have achieved great results..its just a matter of a month or two until i have a perfect 6 pack...
     


  3. Impulse155

    Impulse155 Senior member

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    thanks guys, youve all been a great help, freakseem, n e way you can find %fat for a soccer player(that would be me) or swimmer thx

    also, how can i figure out my % body fat?

    thtx guys, love you :p [​IMG]
     


  4. Impulse155

    Impulse155 Senior member

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    so far...lost about 9 lbs guys :p trying to go for another 28 or so [​IMG]
     


  5. Mr. Checks

    Mr. Checks Senior member

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    Heres what i would normally eat a day
    Tell me if there would be any ways to fix it

    Breakfast:
    Cereal bar: South beach diet one
    never really to hungry

    Lunch:
    turkey sandwhich on whole wheat bread
    2 fruits/vegetable usually carrot sticks, bannana, orange, califlower
    Low fat chewy garnola bar

    Dinner:
    Usually a main meal: fish/chicken/steak/pasta etc
    Vegetable or 2 (not w/ the pasta unles you consider tomatoes) usually a potatoe/string beans/ asparagas/broccoli/califlower/corn etc...

    Usually dont snack inbetween

    Critique plz if you would


    Ditch the wheat bread (ditch all breads) for sprouted grain breads like the Ezekeial brand. Kind of dry, but serves the purpose of getting away from refined and sugared breads.

    Not just any fish, but concentrate on salmon and (if you can get it) mackerel.

    Not a fan of the cereal bar; go with a rolled oats and some fresh fruit, or a health-food cereal.

    Do snack between meals, it sounds like you don't have enough calories to fuel a grown man there.

    (for those of you who met me last year, I've lost 12 pounds eating and exercising since then, following the above guides)
     


  6. tsloop

    tsloop Senior member

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    Ditch the wheat bread (ditch all breads) for sprouted grain breads like the Ezekeial brand. Kind of dry, but serves the purpose of getting away from refined and sugared breads.

    Not just any fish, but concentrate on salmon and (if you can get it) mackerel.

    Not a fan of the cereal bar; go with a rolled oats and some fresh fruit, or a health-food cereal.

    Do snack between meals, it sounds like you don't have enough calories to fuel a grown man there


    I agree, that doesnt sound like a lot of food, I'm cutting at the moment and I still have to eat 3200 calories to stay healthy. If you want to know how many calories you should eat each day to lose weight you should go here: http://www.michaelandkendra.com/BMRCALC/bmrcalc.htm
    They have an excel spreadsheet where you enter your height, weight, and age and it tells you how many calories you should eat each day to lose 1lb, 2lbs, etc. per week. It also gives you a macro breakdown so you know how much should be coming from protein, carbs, and fat.
     


  7. crisis

    crisis Member

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    Nahhh...genetics is just an excuse. Practically everyone can achieve the "6-pack" if they stripe away body fat. The bigger problem is that most people will look anorexic, unless they first have built substantial muscle.

    Haha, i don't know about that. I hope i just didn't spend a quarter at a university sitting in a course titled "genetics and obesity" for nothing. For most people a six pack is attainable with work but the difficulty of achieving this goal fluctuates a lot between people.
     


  8. SartorialSheepdog

    SartorialSheepdog Well-Known Member

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    More important than excercise and eating are your genes. None of this will work if you don't have the genes for a six pack.

    Crisis, I could be overly harsh but the above comment deserved such. Regardless, it seems that you agree with me as "Practically everyone can achieve the '6-pack'" is essentially the same as "For most people a six pack is attainable with work."

    I would agree that genetics does play a role in acheiving the ideal summer look and that you are completely correct in that this comes easier for certain "genetically gifted" peoples. Though, I do think that way too many people use genetics as an excuse instead of intelligently busting their ass in the gym.
     


  9. Arethusa

    Arethusa Senior member

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    Body type (genetics by extension) plays a major role, but it also plays a major role as an excuse. I'm rather ectomorphic, and I likely will never stand a chance of competing in, say, a MetRx lifting competition. But I am skinny (not anorexic on a technicality, but at 5'10" and 130lbs, I might as well be), and that is my fault. In a similar sense, an extremely endomorphic person may not keep a six pack naturally (I'm probably around 7-9% bodfat naturally, and I basically can't go higher) or at least as easily, but it is definitely possible with work and careful, healthy nutrition (complex carbohydrates, sufficient protein, etc).
     


  10. Kent Wang

    Kent Wang Affiliate Vendor Dubiously Honored Affiliate Vendor

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    Not just any fish, but concentrate on salmon and (if you can get it) mackerel.
    Why mackerel? It's tasty, sure, but I believe it's one of the fattiest fish out there.
     


  11. tiger02

    tiger02 Militarist

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    (I'm probably around 7-9% bodfat naturally, and I basically can't go higher)
    I thought so too, when I was 20 [​IMG]
     


  12. Joseph Casazza

    Joseph Casazza Member

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    There is far too much variability among human beings to say that "everyone" can develop a particular physical "look". At 53, I have 10% body fat, and I maintain this with weights and by swimming. But I am also 6'2" and 155 lbs, and I have just never had the kind of muscle definition held up as an ideal. Is it genetic? Probably at least in part. My father was very fit, could lift far more weight than I can, had quite a bit more muscle mass, about the same body fat as I do, but still did not have very highly defined abdominals. So, strive to be fit, but the "look" you achieve might not fit your ideal image.
     


  13. colin_

    colin_ Senior member

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    (I'm probably around 7-9% bodfat naturally, and I basically can't go higher)
    Yeah I doubt this. 7-9 is close to competition lean and you would have to look pretty ripped. Just because you don't weigh very much doesn't mean your bodyfat is necessarily low. Skinny people who don't weigh very much usually have very little muscle mass. This in turn allows (more easily) for fat storage. So yeah
     


  14. Oltmann

    Oltmann Senior member

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    Why mackerel? It's tasty, sure, but I believe it's one of the fattiest fish out there.

    Precisely the point.

    Fat in fish comes mainly in the form of omega-3 fatty acids, which have numerous health benefits.

    n-3 fatty acids
     


  15. Brian SD

    Brian SD Moderator

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    Yeah I doubt this. 7-9 is close to competition lean and you would have to look pretty ripped. Just because you don't weigh very much doesn't mean your bodyfat is necessarily low. Skinny people who don't weigh very much usually have very little muscle mass. This in turn allows (more easily) for fat storage. So yeah

    I disagree from experience. Im the same way as Arethusa. My body fat fluctuates between 6.5 and 8% and I'm not very ripped.
     


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