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alright well im about 5' 10" maybe a little more and weigh 160. i believe that would be considered normal right? anyways my question is on what i can do to build up a stronger chest and get a six pack. i had been going to the gym about 2-3 days a week but i got really sick last month and havent been there in almost that long. i'm going back tuesday though. any tips on what i should do? ex: eating habits, exercises, supplements, etc

2007-03-18 11:14:12 · 6 answers · asked by Anonymous in Health Men's Health

6 answers

Speak with a personal trainer at the gym. He/she would be the best person to advise you since the Y!Answers community has not seen you.

2007-03-18 11:17:41 · answer #1 · answered by SGElite 7 · 0 0

Nutrition:

1.You want to take carbs before your workout and protein after. I recomend an energy bar (Snickers Marthanon is my favorite) before the workout and a protein shake (EAS Myoplex is what I use) after.

2. Since you weigh about 160 pounds, you want to take in about 160 grams of protein a day...sounds difficult but it really isn't.

3. Cut down on fats as much as possible and cut out Sat fats almost entirely.

4. Eat a good breakfast, and after that eat 5-6 small healthy meals every 2 hours rather than 3 big meals every 4 hours. This keeps your metabolism up.

Workout:

1. Stay away from the free-weights and stick with the machines. The machines may not look as masculine, but they are a lot better at targeting specific muscle groups.

2. Routine -
If you are looking to get big, your workout routine should be organized by picking one or two (at most) specific muscle to work on each day of the week (ex. Bis on monday...)
If you are looking to get cut I would recommend doing upper body Monday, Wednesday and Friday and lower body Tuesday, Thursday and Saturday.

3. Always try to finish your workout with 30 minutes of cardio workouts (ex. run, swim, bike)

4. The best times to do your workout are early in the morning (to jumpstart your metabolism) or 4-5 hours before sleeping (no idea why, it's just what I am told).

Well thats my fitness advice in a nutshell....if you need more check out the fitness and health section at AskMen.com, they usually put out some good stuff.

2007-03-18 18:33:23 · answer #2 · answered by FBUnited444 2 · 0 0

yea...protein builds muscle so try to take in a lot of that during the day. To show the abs, you need to run and watch what you eat. A good running ex. is HIIT. Just search for that it is High Intensity Interval Training. But just get your workout in, get your protein, exercise, and definately watch what you eat or the abs want be there.

2007-03-18 18:23:56 · answer #3 · answered by dukebdx12 3 · 0 0

alright dude for the chest try super-sets start with incline press the right into incline flys no rest in between do this 4 times for 8 reps rest 2 to 3 mins between sets. then got to flat bench press and flat bench flys do 3 sets 10 reps remember no rest between press and flys but 2 to 3 min rest between sets. then do the decline press and flys do 2 set for 12 reps this will tear you up i ust it and man it is great but only do every other week with a regular chest workout between to maintain. use lots of protein about 1gr per pound of body weight that 160grams per day with shakes and food you can get it cut you carbs to about half what you usually eat and jog about 5 miles a day on treadmill before your work out to get you heart rate up helps you burn while you lift and use 40grams protein before and after workout

2007-03-18 21:15:45 · answer #4 · answered by yo 2 · 0 0

I wish i could get to around 160...well anyway um take it easy on the carbs, eat more proteins..Do some jogging ya know the basics..then the abs will show!

2007-03-18 18:17:47 · answer #5 · answered by Charlz 4 · 0 0

Your best bet cut out carbs, sugar and high fat. Exercise and maintain a smaller (according to your size) caloric intake. Do cardio and weights combined.

2007-03-18 18:20:40 · answer #6 · answered by L B 2 · 0 0

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