M bench, bis, calves...25 min cardio at 150+hb

T squats, shoulders...30 min cardio at 155+hb

W sprints= 5X50yds, 5X100yds, 5X50 yds, walk back to starting place and turn around and sprint. 1 min b/w yardage changes.

200 pushups, 200 situps, 50 dips, 50 pullups, as many reps as it takes to complete each exercise in a row.

R weighted pullups, t bar rows, lower back, obliques and lower abs...25 min cardio at 150+hb

F hack squats, hamstring curls, leg extensions, biceps, calves...45 min cardio at 150+hb...then go shower and get some beers and pickup/talk to chicks at bar

saturday: 0.75 mile open ocean swim, 5 mile jog, 10 mile ruck with 50lbs in your pack

sunday: rest

(http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335513)

This is what my wife and I call the "vacation diet"

Since we hike and camp so much, we end up doing shit like this, except more hiking and climbing and less mileage. Hours and hours of this.

After a week I'm always ripped (I'm relatively fit already but don't maintain some sick pack).

(http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335663)

real talk i am a speed swimmer, and honestly cannot swim distance for shit - the reason i do not even attempt triathlons (also i fucking hate cold water)

(http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335694)

i mixup my workouts every 8 weeks but i try some permutation of the above.

(http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335680)

Do you already lift?

(http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335519)

2. Eat a multi-vitamin + Omega 3 every morning

3. Get .6-.8 gs of protein per pound of bodyweight or 1 g per pound of total bodyweight every day

4. Lift 4x/week, doing compound lifts only

5. Keep caloric deficit to 1000

6. If you get hungry, snack on greens, lean meats and water

Easiest thing to do is to get 1800-2000 calories of food and then burn about 500-700 from exercise (weights + cardio) every day. This is about as intense as you can go on that many calories without burning out. It's important you get some carbs in the morning though or you won't have energy to do anything.

Don't drink alcohol, at all.

(http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335567)

It definitely makes it harder. Alcohol is not only worthless calories but it increases your estrogen and can change your bodyfat distribution to be more bitchmade.

Not to mention if you're drinking booze all the time you won't want to work out because your potassium will be depleted (you know, the shit that contracts your muscles). You'll be "hungover"

(http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335589)

yeah, I don't have that kind of self-control so when I diet I have to cut it out completely. Then when im in shape I can drink but I have to exercise everyday to maintain shape.

(http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335852)

beyond that, the rest of the calories should be fat.

(http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335600)

they're pretty low in calories

(http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23651884)

Oh, and you can really accelerate things by getting a good 8 hours of sleep each night. That will help kickstart your natural growth hormone production.

(http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335750)

how is this even a question? all men have abs, just cant see em under that fat. lose some weight and do some squats/weighted situps, you'll get abs pretty quick

(http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23349152)

Losing 1lb/wk is *easy*.

(http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23349186)

just work on building lots of muscle(squats/press/weighted situps/dips/pushups) within the dietary parameters you are currently using. of course, dont eat nasty crap too often, and dont eat because a workout made you hungry. throw in twenty minutes of cardio 4x a week.

a year is a really long time, and since you're a pussy who has bought into the sexual objectification of men and you want abs instead of strength, a year is plenty of time.

(http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23349204)

so i wont even waste my time.

(http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23349647)

It's superficial, but 90% of the time a good sign of fitness level

(http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23354218)

I'm 6'2/174lbs currently. 1RM bench is 190, 1RM DL is 325. Can do a 12 full-ROM pullups and 60+ pushups. I'm not by any stretch of the imagination strong, but I'm at the point where I'm doing multipliers of my bodyweight on my key max lifts.

At my height/weight I'm definitely pretty low on the BMI charts, and my strength levels are at minimum better than average. I still have nothing close to true 6-pack definition.

(http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23647144)

I don't see how this is an easy feat in 12 months?

(http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23731732)