Sixpack-bet!

Discussion in 'Health & Fitness' started by wiibssz, Mar 26, 2012.

  1. wiibssz

    wiibssz Rookie

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    Hi Folks!

    I have a bet with my coach. If get a sixpack before my birthday(25th July), he will wear a shirt from Djokovic(He is absolutely anti-Djoker!!) when we're playing doubles in a tournament. If not, I will probably wear a dress(kinda like Mahut).

    So, do you have tips to get a sixpack? How much exercises I have to do in a week?

    Going to buy a sixpack in the supermarket is not an option haha!

    Thanks in advance everyone!
     
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  2. USERNAME

    USERNAME Professional

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    HAAAAAAHAHAHAHAHAHA! You gonna lose bro! Nahh got chance, small kine though. Cutting weight (mainly fat) is a must if you want fast results, situps with weights, full v-ups, bicycles, planks (regular and side with dips), heavy dead lift and squats, hitting a heavy bag... All of those will hit the core but you gotta cut your fat down. I really hope you don't gotta be cut, if you do your doooooomed!!!
    Do circuit type workouts every day, mix in some running too. You do circuit workouts 5-7 days a week and cut some fat down and you'll have a six pack. The hardest part is altering diet habits tbh... I can't maintain my pack to save my life cause I eat crap quite often, the bottom 2 are easily the hardest to get solid definition on.
     
    Last edited: Mar 26, 2012
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  3. OTMPut

    OTMPut Hall of Fame

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    six-packs are made in the kitchen.

    go low carb (<100g per day); cut out refined carbs and sugar; just do some planks, push ups, squats and pull ups (with good form) and play tennis. you will get there.
     
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  4. r2473

    r2473 Legend

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    That gives you approx. 4 months.

    How much do you need to lose?

    You should make a plan to hit your goal by June 25. That gives you a month to "work with" (because nothing ever goes according to plan).

    Losing weight is easy in theory. Usually much tougher in practice.

    By the way, if you have no real plan, you could just try the ever popular "Insanity" or "P90X" stuff. I think they "work", as long as you stick with it.
     
    Last edited: Mar 26, 2012
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  5. WildVolley

    WildVolley Legend

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    The big question is how you store fat on your body, and how much you have on your waist at the moment. Diet is the most important factor for losing fat and getting a six-pack. If you don't drop the body fat, even if you have bulked up muscles, you won't have a six pack showing.

    In my case, I can turn my 4-pack into a six pack by cutting back on the simple carbs and sugars. This cuts calories, and in my opinion gets my body to start using my fat stores for energy.
     
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  6. Kevin T

    Kevin T Professional

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    What if, like me, you already have a six pack but want a 12-pack? Should I cut out wheat? Squat 2.5 x bodyweight? Rub DMSO on my belly?
     
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  7. r2473

    r2473 Legend

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    A 12-pack is tough, but doable.

    How much bacon do you eat a day? You want to shoot for 2 grams per pound bodyweight per day, miniumum. I usually have a bacon shake pre and post workout and then at least another one later in the day.

    I also keep several packages of "beggin strips" in my desk for snacks.
     
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  8. CoachDad

    CoachDad Rookie

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    I hope the OP is an adult....if he is a kid this coach sounds sorta creepy. A 6 pack has zero to do with how well one plays tennis. Being in shape sure, but a 6 pack? A coach wanting to judge a players abs? Weird.
     
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  9. wiibssz

    wiibssz Rookie

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    Hahahah I'm going to make a plan at the gym. I don't have a lot of fat, so it must be a bit easier, thanks for the tips!
     
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  10. wiibssz

    wiibssz Rookie

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    Thanks for the tips! I'm going to drink a lot of water, combined with the food my mom makes(healthy and tasteful, great combo!)
     
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  11. wiibssz

    wiibssz Rookie

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    Thanks for the tips! I'm using this combined with the tips of others to get a sixpack!
     
    #11
  12. wiibssz

    wiibssz Rookie

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    Well, I'm 18. I started the bet because I just want to see his face when he plays in djokovic-clothes, and maybe a helmet, so he has the hair of Novak too! I don't really have someone I find annoying on the men tour, but I hate the habits of Bartoli for example. So I said: 'Well, then I have to go in a dress, I guess'. Then he laughed really hard and that's the deal xD My coach isn't a creepy person. One of the nicest people I know. It's just a bet, what maybe will help me to get fitter, along with maybe a sixpack xD

    If it doesn't work out, I'm screwed, hahahah! Still kind of a good joke. The psychological effect on the opponent will be brutal, cramp in their stomach from lauging, unable to concentrate because of my legs etc. Hahahaha
     
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  13. wao

    wao Professional

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    Good luck, You will need a good Trainer, dietition and get your body fat down to between 4-6%.
     
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  14. OTMPut

    OTMPut Hall of Fame

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    Cutting out wheat definitely helps! You would lose that belly and your moobies (man-boobies) as well.
     
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  15. USERNAME

    USERNAME Professional

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    So if he loses, he wears a Nole shirt... If you lose, you wear a dress... Crap bet man lol! I hope you win.
     
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  16. Kevin T

    Kevin T Professional

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    What about lard? I like to rub it between my thighs before going for a run...prevents chafing and the smell makes me hungry...which motivates me to run home faster.

    Good call on the beggin strips. Put that one in the brain bank.
     
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  17. Kevin T

    Kevin T Professional

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    Never required a manzier (no man-boobies for me). I probably eat 3000 kcal/day, at least 60% carb, so 4 kcal/g = 450 g carbs per day. Certainly not in my college football playing shape but no love handles, moobies or double chin. But my carbs are also from whole grains, fruits and veggies...one teaspoon of sugar in my coffee, no juice, no soda, rarely eat dessert. Oh, but I do enjoy 1-3 India Pale Ales each night. :)
     
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  18. pvaudio

    pvaudio Legend

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    Somebody knows his fitness. :)

    I have always gone by the adage "abs are made in the kitchen", but yours works just as well. :)
     
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  19. pvaudio

    pvaudio Legend

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    I cannot say how categorically false this is. Simply eating properly and being healthy yields low body fat. 5% body fat is preposterous. Abdominals are visible around 12-14%, but it depends on the amount of lean body mass you have. Here is an outstanding article which I keep bookmarked: http://www.leighpeele.com/body-fat-pictures-and-percentages

    [​IMG]

    [​IMG]

    [​IMG]
     
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  20. USERNAME

    USERNAME Professional

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    Great post, very correct.
     
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  21. pvaudio

    pvaudio Legend

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    OP, what is your height and weight? Every single person in this thread has a six-pack. It just depends on how much fat is on top of it and how much muscle there is to make it show. As stated already, a six-pack is far more aesthetic than anything and does not indicate any level of fitness. As an example, these two guys are pretty fit I'd say, and yet aren't popping out abs since it's not necessary:

    [​IMG]

    [​IMG]
     
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  22. OTMPut

    OTMPut Hall of Fame

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    not much refined carbs. good stuff.
     
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  23. wiibssz

    wiibssz Rookie

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    I knoww.... I think I'm going to change it to a pink shirt or something :p
     
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  24. Chyeaah

    Chyeaah Professional

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    Having a 6 pack is not necessarily good in Tennis.
     
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  25. USERNAME

    USERNAME Professional

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    Me and a bud wore pink sleeveless shirts for a dubs final once, epic walk to the court. Get that neon pink heat gear shirt from UA if you lose, that'll draw attention (and is hella hard to pull off).
     
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  26. Kobble

    Kobble Hall of Fame

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    You need to build up the abdominals and run your self into the ground physically. It is all about how much work you get in. The more the better. When you think, I have done enough, do more. Even if you are sore, keep going until the 4 months are over. Also eat as little as possible.
     
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  27. CoachDad

    CoachDad Rookie

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    For most guys the regiment required to obtain a 6 pack is total irrelevant for improvement in tennis. The whole things just sounds strange to me. Whatever.
     
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  28. r2473

    r2473 Legend

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    It worked for Mardy Fish.

    I don't think there is anything "too crazy" about getting down to 10-12% bodyfat. That's doable, sustainable, and healthy IMO. You can achieve "the look" at that bf%. When I got down to a "true tested" 12% a few years ago, I had "strangers" (people that were often on the court the same time I was but I had never spoken to) remark how fit I looked. I really felt great at the bf% too.

    12-15% is probably "ideal" for most men from a health / performance / etc. perspective.
     
    Last edited: Mar 27, 2012
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  29. pvaudio

    pvaudio Legend

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    ^^^I walk around at 12-13. Abs are visible, delts are striated, lats are defined. Still obvious that I have body fat though, and that's perfectly fine by me. I think being fit and being cut are too often assumed to be the same thing. I mean, look at Rafa. The man lasted a third of a day playing professional tennis in heat against Djoko at the AO. In fact, OP, if you notice, Rafa has become smaller starting around 2009-2010. Why? His muscles which made girls go ooh and ahh were simply unnecessary and added weight that he didn't need. Now that he's at a higher BF%, it's no coincidence that his tennis level hit its prime. It's also no coincidence that he stopped wearing sleeveless around then also. :)

    So yeah like some of the other posters, I kind of want to know why you need defined abs...for your coach?
     
    #29
  30. wiibssz

    wiibssz Rookie

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    I don't need abs for my coach. I want to get as fit as possible for the upcoming tournaments in the summer. A sixpack is an extra, a bonus. A sixpack in the summer when you're on vacation, does have something extra doesn't it? :D
     
    #30
  31. pvaudio

    pvaudio Legend

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    Gotcha. Let's start simple:

    Age:
    Height:
    Weight:
    Typical diet (an example of an average meal for each time of day):

    As an example aka me:

    Age: 23
    Height: 5'10+
    Weight: ~160
    Diet:

    Breakfast: 1 bowl Steel cut oatmeal (half cup dry), 4 turkey sausage patties, glass of skim milk

    Lunch: Turkey sandwich or leftovers from dinner, Greek yogurt, piece of fruit (oranges have been damn good lately)

    Dinner: Chicken of some sort or salmon. Baked chicken legs or wings, baked or grilled split chicken breast, etc. Broiled or grilled salmon. Broccoli or salad w/ vinaigrette dressing (no milk based)

    Also 1G of water daily, more if hitting or running obviously. The diet part is the most crucial. Feel free to leave your age blank if that makes you uncomfortable, but the other info is important.
     
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  32. millicurie999

    millicurie999 Rookie

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    Your coach should wear this if he looses the bet:

    [​IMG]
     
    #32
  33. accidental

    accidental Professional

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    you basically just need to get to sub 10% bf. no exercise is going to give you a six pack, abs are all about diet more so than any other muscle group.

    Just work out what your maintenance calories should be and aim to eat around 500 cals per day under that number. Use a tool like myfitnesspal.com to track everything you eat to ensure accuracy.

    god speed op.
     
    #33
  34. CoachDad

    CoachDad Rookie

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    Totally different needs, fitness for tennis vs six pack abs. The low body fat level needed to have a 6 pack for most guys is terrible for tennis. Tennis has quick short bursts of energy, some level of body fat is required for a long match. The last thing you would want for tough summer tournaments is to have too low a BF level.

    Second, a good coach should know this. No good coach would ever entertain such a bet or in any way encourage a young guy to get a six pack.

    Third, I have been a guy for a long time and know my way around women....they ain't into that level of thin for guys....or that level of self absorbed stuff. Don't believe me...ask some for yourself. They are more attracted to a guy in good shape but not overboard on being ripped.

    Most guys that ripped look very odd, especially their skin and bones faces.
     
    Last edited: Mar 29, 2012
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  35. Power Player

    Power Player G.O.A.T.

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    I'm at 12% right now and will probably be at 10 in 2 months.

    I get abs real easily..already have visible 4s and the last 2 are poppping in and at 10% will be right there.

    I agree that 10-12% is ideal..really helps out on the courts to be lighter.
     
    #35
  36. Blitzball

    Blitzball Semi-Pro

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    Just do ab ripper from P90X. I got a 4 pack in 2 weeks of doing it while watching my diet too. Do all 90 days and your coach will lose the bet 110%
     
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  37. r2473

    r2473 Legend

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    did you win?
     
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  38. GuyClinch

    GuyClinch Hall of Fame

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    You don't need 5% for abs. 10% for men and 15% for women is a better rule of thumb. But even that depends a bit on genetics.
     
    #38
  39. Tennis_Hands

    Tennis_Hands Hall of Fame

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    My body fat is around 8-9% and I have a sixpack. Pretty solid at that.
     
    #39
  40. dak95_00

    dak95_00 Professional

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    #40

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