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DeepSeaBiker · 02-07-2010, 08:35 AM

Quote:

Originally Posted by Doublehelix

I have to agree with Spartigus, but it does sound like you are an active person. Dedication to your body is needed to do this the right way, but that is not what you asked, is it? You asked specifically about getting ready for a vacation. All of us have different needs and goals, and not all of us are about becoming body builders. But his comments are spot on, there is no way you are going to have a six-pack by April, but if you work hard, you will see *some* improvement.

From reading your stats and seeing your pics, I would have to say that you are at *least* 20% bf or so, maybe a bit higher. So, using empirical units again, let's call that 176 lbs at 20% body fat, so you conservatively have about 35.2 lbs of fat on your body. So in 11 weeks, IF YOU LOSE A POUND A WEEK through proper diet (6 meals a day, 30/50/20 PCF ratio, etc.), you will be at 165 lbs. Now if 100% of that weight loss is fat (not likely, your body will also burn some muscle in a caloric deficit), you would have 24.2 pounds of fat remaining. At 165 lbs, your bf% would still be at 15%, which would still not be showing any abs! As I said in my earlier post, you need to be in the 6-8% range for a full six-pack.

All the exercises will help, and you will be developing ab muscles, but they will be hidden below the fat!

These are of course rough estimates, and that is assuming that you are losing only fat, which is never the case, and assuming your diet is 100% clean and spot on. I will also say, that as you get lower in bf%, it gets harder to lose the weight, so bf% reduction is not a straight line function, meaning that you will have to work harder as time goes on to continue to lose the body fat as you body will naturally try to resist. It wants to maintain a certain percentage of body fat to protect itself against starvation. This is why you should stick to the 500 calorie deficit, and not try to starve yourself. If you go below the 500 calorie deficit, you body thinks it is starving, and will start storing fat as an emergency measure. It will also start slowing down its metabolism, and even begin to burn muscle as an energy source. Another example of why Spartigus says you need to do this the right way and that it takes dedication.

One other thing... Working hard on ab exercises DOES NOT help you lose belly fat more quickly. Your body burns fat equally all over your body, and there is no way to target specific areas of fat on your body. As Spartigus says, this is a process, and takes time.

Good luck! Let us know what your bf% is after Doug calculates it. This will certainly help you make realistic goals.

Cheers!

DH

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Cheers for ur help, to be honest a full six pack doesnt realy bother me as long as i have a reasonbly flat stomach, i just wana not look fat,then start bulking up no matter how long it takes or how hard it is. when i put my mind to something i stick at it so all information is a great help

Doublehelix · 02-07-2010, 11:35 AM

Quote:

Originally Posted by DeepSeaBiker

Cheers for ur help, to be honest a full six pack doesnt realy bother me as long as i have a reasonbly flat stomach, i just wana not look fat,then start bulking up no matter how long it takes or how hard it is. when i put my mind to something i stick at it so all information is a great help

That is a great attitude, and coming at it like that, you are sure to be a success. I have been working on losing my gut for 6 months now, and it has been a long and hard struggle. I have made a lot of progress (lost 26 pounds in 6 months, which is almost exactly a pound a week), but I still have a long way to go. Plus, I'm an "old guy" so the fat that is there has been there so long, it is being stubborn and resisting my efforts! It sucks to get old! You are doing it the right way by attacking it while you are young.

There is so much information on this site if you look around. Be sure to post any questions you have, the folks around here are really knowledgeable, and are willing to help.

DH

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DeepSeaBiker · 02-07-2010, 01:21 PM

Quote:

Originally Posted by Doublehelix

That is a great attitude, and coming at it like that, you are sure to be a success. I have been working on losing my gut for 6 months now, and it has been a long and hard struggle. I have made a lot of progress (lost 26 pounds in 6 months, which is almost exactly a pound a week), but I still have a long way to go. Plus, I'm an "old guy" so the fat that is there has been there so long, it is being stubborn and resisting my efforts! It sucks to get old! You are doing it the right way by attacking it while you are young.

There is so much information on this site if you look around. Be sure to post any questions you have, the folks around here are really knowledgeable, and are willing to help.

DH

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wow you are doing well, i have looked at a lot of the information but there is that much that i am still studying it and trying to choose the most suitible options, i have just started one of dougs toning and cutting weight programs.
i just wish i was home more often so i can be more precise with my diet and vary it, and also to use a decent gym. the one where i am has not realy got free weights just a few little dumbells. but ill try my best with what i can.
work should be quite physical this month to which is a bonus.