i dont know my fat% but im not that fat… i found a pic on the web that is very close to the stomach i got: http://thumbs.dreamstime.com/thumb_252/1206543949DVP2FY.jpg
i just started dieting. im 180cm and about 80kg. how long does it usually takes to get a sixpack with that fat%? im eating about 500 calories below my maintence. thanks for the help[/quote]
That depends a lot on how you train. I would say, don’t cut calories to 500 below maintenance unless your food is really nutritious already. (meaining protein, vitamins, good fats, minerals, a few whole carbs.) Instead replace the 300 worst calories of your diet with 3 doses per day of pure protein (which is about 100 cal per dose). Also, take fish oil if you aren’t already.
Once diet is squared away, work out at least two days per week with weights. This will need to be a good well planned workout, as two days is minimal. And, do various aerobics (swimming laps being ideal) on at least two other days per week. You’ll have a basic “good enough” set of 6-pack abs in 3 months.
If you have time, get in a 30 minute run, a 30 minute swim, and a 1 hour bike ride each week. There’s a reason triathletes are ripped. But don’t neglect the weights. You can’t have great abs without a good back. And you can’t get a good back without putting something into your legs, shoulders, and arms. In other words, there is no shortcut. You just have to get your whole body into shape, perhaps with a focus on the abs if that is what you care most about.
Anyway, there are different degrees of quality to six-pack abs (and everything else). What you can get in 3 months is nothing compared to what you will have if you keep it up for 6 months, 1 year, 2 years, etc.