Any tips on getting visible abs by June 2009?

[Lancashire]

Does anyone have a step-by-step guide of having visible abs by June next year? I'd like to tone up by then. I have some faint abs that can be seen when breathing in but they're not really visible enough. I don't want HUGE abs of bodybuilders but just some decent abs.
I'm a complete vegan so I don't eat meat, eggs, fish, cheese, seafood. I get my protein supplements from the National Health Service which give me the vitamins, nutrients and protein I miss from foods such as meat, fish etc, it's a protein supplement.

My diet consists of vegetables mainly but I tend to enjoy the high carbs such as Jacket potatoes but easily avoidable.

My exercise routine? Damn.. I play football once in a while and I work hard with my job but that's about my only routine but I have no problems joining the gym.

I'll give you an example of what I might eat on a working day;

Breakfast: 2 Hashbrowns, 2 toast, beans and mushrooms

Lunch: Jacket Potato with perhaps spaghetti

Tea: Fried vegetables (mushrooms, onions, cabbage, brocolli, cauliflour sweetcorn, garlic in olive oil)

I don't snack. I'm a decent build, not skinny and get my build from carbohydrates such as Potatoes, pasta etc.
As I said, I get my protein mainly from vegan products (lentils) and my protein supplements.

Any tips of anything that I need to change, diet and exercise?

[incredible]

hey bro,

We need more information to help you properly

your stats:
your weight
height
Body fat (aprroximently)

As to your training, you say you have an active job. What do you do? So I can assess the level of activity in your daily life.

Answer these questions and hopefully we will be assess your diet plan etc more efficiently and point you to the right direction.

[Spider Pig]

wow your a vegan? thats impressive, very few people can sustain a vegan lifestyle especially with the demands of life, good stuff.

There's a ufc fighter, named, Mac Danzig, he's a vegan and hes ripped! maybe you could do a lil research on him and his diet etc. which could help you in some ways.

Incredible will be able to help you out more, but Im here if you need any tips or if other suggestions don't work out, as with a programme I have it has a whole book on fat loss and without losing much else inc. muscle. some pretty good stuff.

If your abs are nearly visible then you probably don't have too much to lose, you could do it within a few weeks of dedication to your diet and cardio, never mind june next yr

but if you maintain your body it will be easier to lose it during the spring to summer time, usually people use the winter for bulking.

[Lancashire]

Originally Posted by incredible hey bro, We need more information to help you properly your stats: your weight height Body fat (aprroximently) As to your training, you say you have an active job. What do you do? So I can assess the level of activity in your daily life. Answer these questions and hopefully we will be assess your diet plan etc more efficiently and point you to the right direction.

Here are my stats;

At work I weigh myself alot, I'm about 83kgs in steel toecaps so I'm approximately 81-82kgs.

I am approximately 5'12" - 6' tall.

My BMI is 24.5 according to the NHS BMI calculator

I'm aware of the fact I need to exercise a bit. That is no problem at all as I have a gym just down the road from me. I wouldn't class my job as part of an exercise routine, it just depends on the day of whether it's busy or not. I can take runs daily at Beacon Fell, it's a great place to do your running so let's just say that I'm starting from scratch lol.

Thanks

[Spider Pig]

If your new to gym and cardio training then your body will react much quicker to changes and you will be able to get a good shape sooner than you think. It'll just take some time adjusting once you've started, a couple weeks of aches/pains/stiffness but you'll past that soon enough!

[Lancashire]

Originally Posted by Spider Pig wow your a vegan? thats impressive, very few people can sustain a vegan lifestyle especially with the demands of life, good stuff. There's a ufc fighter, named, Mac Danzig, he's a vegan and hes ripped! maybe you could do a lil research on him and his diet etc. which could help you in some ways. Incredible will be able to help you out more, but Im here if you need any tips or if other suggestions don't work out, as with a programme I have it has a whole book on fat loss and without losing much else inc. muscle. some pretty good stuff. If your abs are nearly visible then you probably don't have too much to lose, you could do it within a few weeks of dedication to your diet and cardio, never mind june next yr but if you maintain your body it will be easier to lose it during the spring to summer time, usually people use the winter for bulking.

I was born a vegan so I don't know any difference lol. I don't know what meat, eggs, cheese or fish tastes like. I agree, I'm not far off from the visible abs but it's not visible enough as I can only see it when I breathe in. I obviously need to do work on them for them to expand a bit more. Thanks for the help
I had a feeling "incredible" would be one of the few that would reply

[Icey]

With that diet it shudnt be too hard becuz there's not a lot of fat in that diet. But there's still a layer of fat over ur abs and thats prally why u cant see them fully. So u need to get on the cardio. U need to be running/cycling everyday + doing crunches and imo scissor kicks. With that diet u shud see results pretty quickly.

[shelim]

i think what incredible meant was, what you do when at work, what is your job?

id your of a medium build, its jus cardio you would need to work on to get teh bits d adipose(fat) tissue off yourself, and at teh same time work on abs, so crunches, st sits up (chest to knees)...

i can give you a video of an 8 minute ab work out that you can do but if you've not worked on abs much before you have to take it slowly and gradually build it up...

what i do personally is work on mainly cardio, but also do crunches, im talking 400-600 a day every 2 days unless i wana pas time and do some on the day im supposed ot be resting... i dont do protein shakes, i get my protein from chicken and cards from potatoes and pasta and stuff like that..

here is the abs workout video:

YouTube - Aerobic - 8 minute Abs (workout fitness)

bear in mind that this workout alone wont give you defined abs (6 pack) you have to take out teh fat consumption in your diet, e.g. the fried veg you eat.... frying anything is not good so best to keep it out of the diet...

any more information needed, you can ask incredible, myself, or baz... no probs

hope this helps...

[Voodookid]

i once herd that drinking your own piss is meant to burn off a lot of your own bodyfat

YouTube - Peter Kay - Slimming World

[Lucy]

ugh^^^ wtf

hmm vegan,yea ths real hot guy called Adam was vegan too,so we usd to snog a lot at work,and yea he was 17 and me was 21 teee heee,he tasted good

[incredible]

Originally Posted by AFC Fylde Does anyone have a step-by-step guide of having visible abs by June next year? I'd like to tone up by then. I have some faint abs that can be seen when breathing in but they're not really visible enough. I don't want HUGE abs of bodybuilders but just some decent abs. I'm a complete vegan so I don't eat meat, eggs, fish, cheese, seafood. I get my protein supplements from the National Health Service which give me the vitamins, nutrients and protein I miss from foods such as meat, fish etc, it's a protein supplement. My diet consists of vegetables mainly but I tend to enjoy the high carbs such as Jacket potatoes but easily avoidable. My exercise routine? Damn.. I play football once in a while and I work hard with my job but that's about my only routine but I have no problems joining the gym. I'll give you an example of what I might eat on a working day; Breakfast: 2 Hashbrowns, 2 toast, beans and mushrooms Lunch: Jacket Potato with perhaps spaghetti Tea: Fried vegetables (mushrooms, onions, cabbage, brocolli, cauliflour sweetcorn, garlic in olive oil) I don't snack. I'm a decent build, not skinny and get my build from carbohydrates such as Potatoes, pasta etc. As I said, I get my protein mainly from vegan products (lentils) and my protein supplements. Any tips of anything that I need to change, diet and exercise?

Okay one final question before I get started here .....

How often can you go to the gym? wht kind of gym is it?
lastly what protein supplements do you take?

well 2 questions areally

[Lancashire]

Thanks for the help... I'll take it on board, especially with the fried vegetables. I had heard that wasn't good for you so I could steam it...

Originally Posted by Lucy ugh^^^ wtf hmm vegan,yea ths real hot guy called Adam was vegan too,so we usd to snog a lot at work,and yea he was 17 and me was 21 teee heee,he tasted good

I taste good too... wanna taste? :P

Originally Posted by incredible Okay one final question before I get started here ..... How often can you go to the gym? wht kind of gym is it? lastly what protein supplements do you take? well 2 questions areally

I can go to the gym everyday really, I'm flexible but I normally go out for a drink on Friday nights so it's a bit of a waste of time going then isn't it?
The gym that is close to me has weights, cardio equipment (treadmill, rowing maching, bicycle etc) and it has a steam room, sauna and swimming pools included with the membership so it is a very good gym.

The protein supplement you may not have heard of but it's called "PKU cooler" made from Vitalo.
I'll write down what the contents that are in the 4-a-day supplement;

Full day's supplement
Energy 1544KJ -368Kcal

Protein equivalent 60g
Total Amino Acids 72.8g
Carbohydrate* 31.2g
(of which sugars) 23.6g
Total fat Trace
(of which saturates) Trace

Vitamins

Vitamin A 1008mcg
Vitamin D 13.2mcg
Vitamin E 15.6mg
Vitamin C 108mg
Vitamin K 101.2mcg
Thiamin 2mg
Riboflavin 2.4mg
Niacin 25.2mg
Vitamin B6 2.8mcg
Folic Acid 400mcg
Vitamin B12 4.8mcg
Biotin 187.2 mcg
Pantothenic Acid 8mg

Minerals

Sodium 568mg - 24.4mmol

Potassium 1044mg - 27.2mmol

Chloride 876mg - 24.4mmol

Calcium 1116mg
Phosporus 1104mg
Magnesium 416mg

Trace Elements

Iron 21.6mg
Copper 2.4mg
Zinc 21.6mg
Maganese 3.2mg
Lodine 252mcg
Molybdenum 144mcg
Selenium 86mcg
Chromium 86mcg
*with sugar and sweetener


And that is all the info on my NHS supplement I receive

[incredible]

Hello mate just remembered this Thread lol, after seeing your beautiful self thread

Anyways If you have a look at the thread I made Incredibles weightloss advice, all the principles apply.

What we want to do is reduce your fat by vigerous cardio sessions in the gym. And build up your muscles so you have the toned/ tightened look by 2-3 session of Weight training.

As to cardio I would do atleast 4-5 days cardio minimum. As to weights 2-3 times in the week. The weight lifting can be a body split across 3 days or 2 days circuit training, which is suffient IMO. The thread I made about weightloss has the training sessions I recommend, in the later pages of the thread.

As to your diet my friend. Same principles apply, eating more frequently which will avoid Insulin spiking. A vegan is a hard one lol, in terms of getting enough protein. The supplement would help significently. Reading the Nutrition information on the supplement, it has quite abit of sugar in it, so I would make sure you stay active during the day in order to stop it getting stored as fat.

Here is a sample diet I recommend ,remember you can subsitute any of the food with something similar that you may like. And also stay away from fried food.

THE DIET

breakfast - 45g pro supplement, 1 cup oats, 1 serving all natural peanut butter

Brunch - 45g pro supplement, 1 sweet potato,

Lunch - 45g pro supplement, 1 potato, 1 serving all natural peanut butter

post workout - 45g pro supplement, 1 serving waxymaize

dinner - 45g pro supplement, 1-2 serving vegetables

late night - 45g pro supplement, 1-2 serving vegetables


Any questions lemme know.

Love creddy LOL

Originally Posted by AFC Fylde Does anyone have a step-by-step guide of having visible abs by June next year? I'd like to tone up by then. I have some faint abs that can be seen when breathing in but they're not really visible enough. I don't want HUGE abs of bodybuilders but just some decent abs. I'm a complete vegan so I don't eat meat, eggs, fish, cheese, seafood. I get my protein supplements from the National Health Service which give me the vitamins, nutrients and protein I miss from foods such as meat, fish etc, it's a protein supplement. My diet consists of vegetables mainly but I tend to enjoy the high carbs such as Jacket potatoes but easily avoidable. My exercise routine? Damn.. I play football once in a while and I work hard with my job but that's about my only routine but I have no problems joining the gym. I'll give you an example of what I might eat on a working day; Breakfast: 2 Hashbrowns, 2 toast, beans and mushrooms Lunch: Jacket Potato with perhaps spaghetti Tea: Fried vegetables (mushrooms, onions, cabbage, brocolli, cauliflour sweetcorn, garlic in olive oil) I don't snack. I'm a decent build, not skinny and get my build from carbohydrates such as Potatoes, pasta etc. As I said, I get my protein mainly from vegan products (lentils) and my protein supplements. Any tips of anything that I need to change, diet and exercise?

[Spider Pig]

Doin hundreds of ab exercises is pointless, 3 sets of 20 crunches, incline, decline etc. is enough as you concentrate on the contraction and hold it, doing it with a smooth motion and not really fast. The idea is to go a steady pace, not too fast up or too fast down and to hold it for a quick sec when its the crunch. If you get used to them you just add weight on decline its when you hold the weight on your chest.

and WTF has kissin a vegan and your history gota do with this thread........ :s

[incredible]

Originally Posted by Spider Pig Doin hundreds of ab exercises is pointless, 3 sets of 20 crunches, incline, decline etc. is enough as you concentrate on the contraction and hold it, doing it with a smooth motion and not really fast. The idea is to go a steady pace, not too fast up or too fast down and to hold it for a quick sec when its the crunch. If you get used to them you just add weight on decline its when you hold the weight on your chest. and WTF has kissin a vegan and your history gota do with this thread........ :s

Is that aimed at me? if so what do you meanlol: