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  • Posted On: 02-03-15, 5:54 am (EST) #1

    Suggestion for losing weight.

    February 3, 2015, 5:54 am

    Hey guys, im 20 and my weight and height (85kg / 185cm) BF around 15% i guess ?

    Im a active sport player (badminton/futsal), mostly 3 times a week.

    My goal is to have 6 pack , im starting to eat clean now.

     

    Anyway, My question is can really just follow the * 30 day six pack abs* program to reach my goal? I need someone to show me a plan for telling me like monday/tuesday/... what to do...

     

    I felt that losing that few % of BF is really hard.

    So hopefully i get someone to direct me.

     

     

    (Sorry for my poor english grammar)

    Below is my current body figure.

     

    Thanks !

  • Posted On: 02-04-15, 4:53 am (EST) #2

    Suggestion for losing weight.

    February 4, 2015, 4:53 am
    Posted by: NigelKhoo95

    Hey guys, im 20 and my weight and height (85kg / 185cm) BF around 15% i guess ?

    Im a active sport player (badminton/futsal), mostly 3 times a week.

    My goal is to have 6 pack , im starting to eat clean now.

     

    Anyway, My question is can really just follow the * 30 day six pack abs* program to reach my goal? I need someone to show me a plan for telling me like monday/tuesday/... what to do...

     

    I felt that losing that few % of BF is really hard.

    So hopefully i get someone to direct me.

     

     

    (Sorry for my poor english grammar)

    Below is my current body figure.

     

    Thanks !

    Hey @nigelkhoo95!

     

    Welcome to the forums!

     

    Your BF% guess looks about right. Maybe 15-18%.

     

    Yeah it is true, abs are made in the kitchen, got to have that diet on point!

     

    Are you planning on following the 30 day six pack abs on this site? That would be a good routine to follow, no doubt, but first things first, figure out your macros and sort out a meal plan.

     

    Do you know how much protein, carbs and fat you currently eat each day? Have you calculated your BMR and maintenance caloric number? You can figure them out on the @mealplan page, which also includes a video about calculating your macros depending on your goals.

     

    For fat loss, a low carb, high protein diet is normally advised.

     

    Losing body fat is hard...but you also can't spot reduce body fat. WHen you lose fat, your body decides where it loses it from.

     

    Do you currently go to the gym? What does your routine and schedue look like? If you can tell us what you are currently doing, that will help us give you advice and make any improvements to your routine.

     

    So get some more of that info, post it here, and we can give you some more help! #HTH

     

    Jordan

  • Posted On: 02-04-15, 9:45 am (EST) #3

    Suggestion for losing weight.

    February 4, 2015, 9:45 am
    Posted by: JoeHurricane

    Hey @nigelkhoo95!

     

    Welcome to the forums!

     

    Your BF% guess looks about right. Maybe 15-18%.

     

    Yeah it is true, abs are made in the kitchen, got to have that diet on point!

     

    Are you planning on following the 30 day six pack abs on this site? That would be a good routine to follow, no doubt, but first things first, figure out your macros and sort out a meal plan.

     

    Do you know how much protein, carbs and fat you currently eat each day? Have you calculated your BMR and maintenance caloric number? You can figure them out on the @mealplan page, which also includes a video about calculating your macros depending on your goals.

     

    For fat loss, a low carb, high protein diet is normally advised.

     

    Losing body fat is hard...but you also can't spot reduce body fat. WHen you lose fat, your body decides where it loses it from.

     

    Do you currently go to the gym? What does your routine and schedue look like? If you can tell us what you are currently doing, that will help us give you advice and make any improvements to your routine.

     

    So get some more of that info, post it here, and we can give you some more help! #HTH

     

    Jordan

    Great inputs Jordan, Future MS Athlete! :)

     

    Hey NigelKhoo95,

     

    I guess you don't have a big issue with your body fat. Obviously, you wanted to gain some abs. Here's a simple tip that I can give you, treat your abs just like the other muscle groups wherein you would want to train them for about 2-3 times a week with 2-3 days interval in between. Though my abs are not visible anymore, I can still feel the big blocks inside because I was training it hard for 2-3 times a week last year, I was also doing a lot of exercises that would involve my core such as planking, squats and jumping. Just keep that diet clean and train smart and I can assure you that those blocks will be very visible in about 6 months!

     

    Keep training hard but smarter!

     

    Regards,

    Mervin Vargas

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