Okay, last September I would have laughed my ass off if I even considered having some abs by summer... now, it's not so inconceivable...I think!

I have lost 45 Lbs. and feel GREAT! I'm down to 199Lbs (first time in 15 years I'm in the 100's!). I'm 5'10". Is it possible that I can start to see abs showing by June???

I am going to post my current routine/eating habits, and I'm hoping someone could take a few minutes to show me how I can get a little more serious and strict with my routine. What can I add? What can I take away?
Thanks....Here goes!

My meals add up to around 2000 cals, with roughly a 40/30/30 macro.

7:00- Kashi and Fibre One mixed, with 1 cup soy milk - 1 whey protein shake in water. multivitamin.

10:00 - 1 small can of tuna in olive oil, 1 small FF yogurt.

12:00 - 1 large salad (about 2 cups) with calorie wise ranch dressing (1.5 tbsp) - 1 source of protein (either chicken breast, fish, or something similar) - 10 baby carrots

3:00 - 8 almonds and one homemade protein bar (whey and whole oats with a little honey, natty pb and FF Chocolate Jello for flavouring).

6:00 - 1 Protein source (again, chicken, fish, pork chops without the fat, etc.) with 1 cup veggies (broccoli, zucchini, onion mixed together).

9:00 - post workout meal - 1 large banana, shake with whey and 1 tsp of creatine


As for lifting, I'm doing the Max OT 12 week program, which focuses on low reps, HEAVY weight. I'm in week 6. This is 5 days a week of training one body part each day. On my off days I have started core training and pilates. Every day I do 16 min. HIIT (sometimes right after lifting :o )

Okay, that's it. Please, give me a hand... make a former fat boy see his abs for the first time!!! hahahahahh


Thanks all !!!

MIKE :tu:

So you work out around 8pm?

Anyway you can add a 300-400 calorie meal at 10pm consisting of protein and complex carbs?

I wouldn't mind seeing a complex carb source in your 6pm meal. It looks pretty good overall.

It depends, Mike, on how much muscle mass you have and what your body fat is.

For example, I was able to see my abs at 190 pounds (I'm 5'10") and it took getting down to 180 to be really shredded. I can go from 210 to 180 in about 3 months, so that would be June for me.

However, you might see abs at a lower weight if your lean mass is less, so you'll just have to be consistent and lose. However, I can't imagine you'd have to go below 160 at 5'10", so 39 pounds is absolutely possible by June (remember, that's just worst case, more than likely you'll see them before that)

Just don't mess with your own head like so many do and get afraid of dropping pounds and then use the excuse of going on a bulking phase before you get truly lean enough to see them.

Jeremy

Okay, last September I would have laughed my ass off if I even considered having some abs by summer... now, it's not so inconceivable...I think!

I have lost 45 Lbs. and feel GREAT! I'm down to 199Lbs (first time in 15 years I'm in the 100's!). I'm 5'10". Is it possible that I can start to see abs showing by June???

I am going to post my current routine/eating habits, and I'm hoping someone could take a few minutes to show me how I can get a little more serious and strict with my routine. What can I add? What can I take away?
Thanks....Here goes!

My meals add up to around 2000 cals, with roughly a 40/30/30 macro.

7:00- Kashi and Fibre One mixed, with 1 cup soy milk - 1 whey protein shake in water. multivitamin.

10:00 - 1 small can of tuna in olive oil, 1 small FF yogurt.

12:00 - 1 large salad (about 2 cups) with calorie wise ranch dressing (1.5 tbsp) - 1 source of protein (either chicken breast, fish, or something similar) - 10 baby carrots

3:00 - 8 almonds and one homemade protein bar (whey and whole oats with a little honey, natty pb and FF Chocolate Jello for flavouring).

6:00 - 1 Protein source (again, chicken, fish, pork chops without the fat, etc.) with 1 cup veggies (broccoli, zucchini, onion mixed together).

9:00 - post workout meal - 1 large banana, shake with whey and 1 tsp of creatine


As for lifting, I'm doing the Max OT 12 week program, which focuses on low reps, HEAVY weight. I'm in week 6. This is 5 days a week of training one body part each day. On my off days I have started core training and pilates. Every day I do 16 min. HIIT (sometimes right after lifting :o )

Okay, that's it. Please, give me a hand... make a former fat boy see his abs for the first time!!! hahahahahh


Thanks all !!!

MIKE :tu:

This is just me, but I got myself down to 150 and I still didn't see abs. But then I was just dieting and didn't really exercise. Haha.

Well, I had abs, abs with no muscle definition whatsoever.

Hit the weights hard, get the muscle in there, eat just slightly below your maintenance, and you'll get there, slowly but surely.

Just don't mess with your own head like so many do and get afraid of dropping pounds and then use the excuse of going on a bulking phase before you get truly lean enough to see them.

Jeremy

You go Jeremy!:tu:

Thanks so much everyone for the replies. So I'm going to assume I just need to be persistent and keep challenging myself with the program I currenly have??? That, I can do!

Cheers!!!

MIKE



It depends, Mike, on how much muscle mass you have and what your body fat is.

For example, I was able to see my abs at 190 pounds (I'm 5'10") and it took getting down to 180 to be really shredded. I can go from 210 to 180 in about 3 months, so that would be June for me.

However, you might see abs at a lower weight if your lean mass is less, so you'll just have to be consistent and lose. However, I can't imagine you'd have to go below 160 at 5'10", so 39 pounds is absolutely possible by June (remember, that's just worst case, more than likely you'll see them before that)

Just don't mess with your own head like so many do and get afraid of dropping pounds and then use the excuse of going on a bulking phase before you get truly lean enough to see them.

Jeremy

I plan on getting my 6 pack in two months, and I think you can do it no doubt.

It depends how you body is currently, but if you put your mind into it then no problem

I plan on getting my 6 pack in two months, and I think you can do it no doubt.

It depends how you body is currently, but if you put your mind into it then no problem

Putting your mind into it!
That's half the battle in my experience.

Dump the ranch
Dump the honey
Dump the FF yogurt unless it's plain (chance are it's primary sugar is HFCS)

Move you carbs closer to workout time...
Morning Oats w. water + 4-5 egg whites + 1 whole egg (dump the whey shake)

Move the almonds to 10:00am
Move the soy milk to pre workout.

May want to try 50/30/20 for something to try.


Every day I do 16 min. HIIT (sometimes right after lifting )

If you are burning through Max-OT (heavy) why negate your gains by doing 16 mins of HIIT right after lifting??????(if it's true HIIT....I highly doubt you'd have much gas left).

Youmight want to have an omelette before bed (say 10 pm).