Building a 6 pack

Poom

Im sure this must be in some other post but how do i build a 6 pack ?

most have seen my pic already but so maybe you can tell me what im doing wrong ill post it one more time , i kind of have the top 2 muscles



Now my stomach routine goes as follows

3 sets of 1 minute 10 seconds of sit ups <-- this is done with my legs leaning on something about 70 cm in the air , and i do a double twist left to right , then right to left on the next rep.

3 sets of leg raises 1 min 30 per set <-- laying on the floor face up, slowly raising legs up , keeping them straight and then lowering them down, never touching the floor or going above 45 degrees.

This is my daily routine and diet (this has changed, dont have such a crap diet anymore)

Wake up Drink black coffee
Run on empty stomach 20 - 30 minutes hard.
come back eat 2 donuts maybe
lunch protein shake and a can of tuna
between lunch and dinner probably another can of tuna
dinner , eggs and tuna
another protein shake

There will also be some bread in there somewhere.

Thankss for reading, and yes god damn i do eat alot of tuna but its the cheapest way i can eat protein , i do hate it

jon812000

have you tried holding a 20 kg plate in front of your head, whilst laid on floor in sit up position, then just lift your shoulders off floor squeezing your abs very tight then hold for 4 seconds before slowly lowering down and repeating. if done properly youll struggle to do 10 reps.

GTForce

Skip the donuts man

Try some bicycles (where you are lying on your back and you bring your knee into the opposite elbow, then do the other side). Alternate back and forth for 20-35 reps per side. If it is too easy then slow the movement down a tad. I'm sure you've seen the move before. Also, you would probably get better results doing your leg raises while hanging from a chin-up bar.

Cheers, GTForce

Poom

thx guys i will try both exersizes

someone reminded me that the abs are normal muscles too so i can mass build them also , maybe i need to do some slow and low rep stuff weighted like someone suggested here so ill give that a go.

Also the bicycle thngs seem interesting

cheers - Poom

ps - seriously i probably eat donuts now every other morning after i have dont a morning run, is this gonna make much difference and why? i love them D: but yes am willing to give them up.

Nick500

The reason they suck is because the sugars used in doughnuts aren't ideal, and there will be a high saturated fat content.

Firstly the doughnuts will be high GI carbohydrates (i.e. meaning that they will trigger the release of insulin) - this will cause storage of fats. You can take advantage of this 'insulin spike' after a weights workout, when your carbohydrate levels are depleted, to quickly replenish them and get your muscles rebuilding asap.

Secondly, the sugar will most likely be sucrose, which isn't useful for you at all, and is a refined sugar.

I reckon make the effort to go properly shopping and plan the weeks diet ahead and stick to it, probably wont be that painful.

Nick

jackamo

what is it someone used to say in the old days of muscle chat, 6 packs aint made in the gym there made in the kitchen!