Hi dear fellows,
I want your help to get back my six-pack. Last time I had visible six-pack at my 23, 10 years ago. I started my fitness (mission six-pack) program 4 months ago. In the first two months, the results had been excellent. I had lost more than half a kilogram per week. But for last 4 weeks, it has been really disappointing. The reason is probably overeating or overdoing. But I am not sure which one is right.

Here is my 5 days workouts plan. :bb:
http://www.geocities.com/arshad117/workouts.htm

My daily caloric intake is around 1800 calories. Here is my caloric intake chart. :eat:
http://www.geocities.com/arshad117/food.htm

Here is the current body measurements and progress statistics.
http://www.geocities.com/arshad117/stats.htm

Unfortunately, I don't have before pictures. But for this thread I took some photos.
http://www.geocities.com/arshad117/20040801.html


According to the Harris-Benedict Formula, my maintenance caloric intake would be:
http://www.weight-loss-i.com/calorie-needs-harris-benedict.htm

With weight = 65 kg, height = 173 cm, age = 33 and activity factor = 1.55


(66 + 13.7 x 65 + 5 x 173 - 6.8 x 33) x 1.55 = 2475.50 calories

But according to John Berardi, it is
http://www.johnberardi.com/articles/training/winning_2.htm

With 13.5% fat

[22 x (1- 0.135) x 65+500] x 1.55 + [22 x (1- 0.135) x 65+500] x 0.12 = 2900 calories
[Resting metabolic rate x Activity Factor + (Thermic Effect of Food = 10-15% x RMR]

See the huge difference!!!

Please advise me on workouts plan and caloric intake to achieve my goal. I desperately want to have six-pack!!!

Thanks a ton for taking so much time to read this thread.

guten tag!

your plans seem in takt, but i think that the harris benedict formula is somewhat off once you start loosing weight.. at least it is for me.. according to it, i should be eating around 3000 cals and still be loosing 1/2 kilo per week.. ... :lol: yea..

so maybe you should just adjust your calories a little lower.. or if you never have a cheat meal.. then once a week, you should up your calories to your maintenance level.. or even a little higher.. just eat a lot of oatmeal on that day.. and then try to do 2 cardio sessions on that day aswell.. this will give your body a metabolic boost, and for some people, it helps them drop more weight on the days following the extra calories..

einen schoenen tag wuensche ich dir noch..

good luck!

In school we were always told that Harris Benedict equation slightly overestimates kcals. Just something to think about.

Thank you very much Bean & rubberbandman. Well, it seems the problem is overeating. Actually, I was confused, as I've lost only pure lean mass within last 4/5 weeks. Here is my new diet/workouts plan .... want to start from 16th August 2004. I want to add 20 min cardio in the morning. Please comment.

6:30 am
Cardio: 20 min (Monday to Saturday)

7:00 am
whey protein shake 73 Calories (93%P-4%C-3%F)

10:00 am
Protein-rich sandwich - 282 Calories (45%P-45%C-10%F)

01:00 pm
Salad -125 Calories (20%P-60%C-20%F)

04:00 pm
Banana 96 Calories (4%P-%96-0%f)

06:00 pm
workouts : Mo,Tu,Th -Weight (45 mins), TeaBo - We, Fr (60 min ), Cardio - Mo,We,Th,Fr (25 min)

08:00 pm
whey protein shake 73 Calories (93%P-4%C-3%F)

09:00 pm
dinner
500 Calories to 600 Calories (30%P-45%C-25%F) to (35%P-40%C-25%F)

10:30 pm
Cottage cheese 205 Calories (52%P-8%C-40%F)

With this plan, my caloric intake will be less than ... or around 1500 calories. And with 6 days workouts I can burn .... average 500 calories per day. What do you think?

__________________________________________________ ________
Current weight: 65 kg / 143 lbs.,
Body fat: 13.5%
Height: 5' 8" / 173 cm.
Goal: body fat 8%, don't care about weight

didnt really read anything (sorry) but I gather you want to see your abs, obviously with a low bf% this is how you do it, but since Ive been bulking my bf% has gone up and my abs have begun to go away so I decided that to save them I had to put on some muscle, try working your abs like any other muscle (8-12 reps) 1 or maybe 2 times a week (use weights to get reps that low) thats what I did and I can still see my abs after 10+ lbs in about 5 weeks

haha by the way the avatar isnt me