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  1. #1
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    Default How can I get a 6 pack and gain weight at the same time?

    I just turned 17. My weight ranges from 118-124 lbs and I'm 5 foot 7 inches. I want to work on getting a 6 pack, but at the same time I want to bulk up and put on more weight. I bench press 125lbs at 10 reps so ive been working out. I also believe I've maxed out the amount of weight that my muscles can push. That's also why I want to bulk up. If anyone has any advice, meal plans, excerices, or anything that can help me put on weight and gain a 6 pack that'd be greatly appreciated.

    I've also upped my intake of protein recently and I've been doing ab workouts about 3 times a week now where I do a 1min plank, 25-30 sit ups with my legs pointed up at the sky, 30 on the ground oblique twists with a 25lb weight in hands. I then do this 2 more times and I add a minute to each plank each time reaching a total of 3minutes.

    If you need any more info please let me know.

    Here are some pictures of my body if that helps:
    dropbox.com/
    sh/jyr50hbeo5r3km6/AACGmKjMIF8QAD3kkQjzMGAYa?dl=0

    (Can't post links, throw that at the end of the Dropbox.com)

    Thanks so much!

  2. #2
    Time To Rebound! LayzieBone085's Avatar
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    Your 17 and 117 pounds. You need to eat man. No offense, your going to turn into a skeleton. Your young, use your metabolism and hormones to its advantage. Pack on some good size and strength and your definition will come in time.
    Team ScoobyPrep

  3. #3
    Coming Up The Ranks caitlinstephen's Avatar
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    Do at least 50 sit ups every night and eat LOTS of protein. Milk, eggs, protein shakes, meat, peanut butter, nuts etc.

  4. #4
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    Quote Originally Posted by caitlinstephen View Post
    Do at least 50 sit ups every night and eat LOTS of protein. Milk, eggs, protein shakes, meat, peanut butter, nuts etc.
    I'd ignore this useless information.

    To illustrate just how ridiculous this advice is, I'll describe better method for gaining a six-pack and weight. Go to your local off-licence and purchase a pack of beer that contains six cans. By holding that, you will have both a six-pack and will weigh more.

    Seriously, as already mentioned, gain the weight first and then worry about the six-pack. That's done be maintaining your training routine, but consuming fewer calories.

    Be aware of course that the abdominal muscles that project the six-pack actually consist of eight sections. So you'd really be looking to gain an eight-pack.

  5. #5
    Coming Up The Ranks BDarr's Avatar
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    I agree with darrenash2. Bulk up first then worry about the 6pack later. You can still work on your abs while you're bulking but train them just like any other muscle.
    Bw-185
    Bench-335
    Squat-415
    Dead lift-405

  6. #6
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    Eat four to six small meals a day to ensure your body has a constant supply of calories and muscle building nutrients.

    Complex carbs from brown rice, oatmeal, sweet potatoes, yams, quinoa. Protein from meat, poultry, fish, whole eggs, dairy products, beans

  7. #7
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    Train your abs as much as you can
    Try to keep your stomach sucked in all day to keep it tight
    Use fat burners like green tea, green tea extract, l-carnitine, cla
    Go to the restroom and try to produce something as much as you can to have an empty gut.

 

 

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