Based on the information i give you, how long will it take me to get a six pack...?

Age: 17 (DOB: 14/09/1991 - dd/mm/yyyy)

Weight: 160 pounds

Body fat %: 11.02

Lbs/Kgs of Body Fat: 17.63

Lean Body Weight: 142.37





I eat 3 meals a day.



Breakfast - usually a glass of Yop (http://en.wikipedia.org/wiki/Yop) and a breakfast bar.



Lunch - Sandwich usually brown bread with chicken and lettuce.



Dinner - I eat with the family and she will always cook something healthy, on the odd occasion we will have a pizza.





What i do sport wise.





I do paintball marshaling on the weekend, i work from 7:30 in the morning till roughly about 19:00 the step counter on my phone says i do roughly about 18000 steps on each of those days and it calculates that that is roughly 10 miles of walking.



I go to the gym every day i can, for instance this week so far (starting from 1st June) i have been to the gym on the 1st, 2nd and 3rd (today) and i am planning on going tomorrow, this is a quick breif of what i do at the gym...



Arrive



Stretch



6 sets of 21's with the EZ Curl Bar lifting 17.5kg



3 sets with 20 reps of using Cables and Pulleys to pull 70kg



3 sets of 20reps of 60kg on the Pec Deck



5000 meters on the rowing machine on level 7 (this usually takes me about 22 minutes to complete, i acheive roughly on average 37 strokes per min and i usually burn 280cal's after i have finished.



Go back and do more weights and work on my triceps and biceps.



Then do 3 sets of abb crunches on a ball doing 15 reps.



3 sets of 20 reps using a tool that helps do pull ups (i feel a burn when i do these in my abs)



3 sets and 10 reps of dragon flag's (http://www.youtube.com/watch?v=UY0O3dYpA鈥?/a>



10 min run on running machine at 0% incline and 7.0 on speed constant run, i will usually burn about 150cals on this.



While at the gym i take a water with me and put 2 tablespoons of protein power in it of this stuff - http://www.myprotein.co.uk/bulk-powders/鈥?/a> (unflavourd).





Thank you for whoever posts an answer.



This is a picture of what i look like if this helps:-



http://www.jacks-site.com/download/DSC00鈥?/a>



(This picture is to purely help with your opinion, i will delete this photo if people misuse this photo, this photo is copyright 2009 and can-not be used elsewhere)



Thanks :)Based on the information i give you, how long will it take me to get a six pack...?
Rawr,



You are on the right track but do not waste time weight training the same muscle group more than every other day. Use the extra time to do more abs. Make sure you are hitting the full spectrum of abdominal muscles, including the obliques. As soon as your body becomes accustomed to a particular exercise, change it up. You should be doing a MINIMUM of 140 repetitions all together.



Do not underestimate the usefulness of traditional exercises like push-ups. This is an excellent all rounder. Watch your form and your abdominals will be heavily engaged as supporting muscles. You'll also strengthen and define your arms, shoulders, back and chest. Millions of prisoners can not be wrong...



Seriously, though: Get other ideas for new abdominal exercises by renting work out videos. Consider having one session with a personal trainer who will give you a program to target your abdominals. Make sure that this person has a degree in Exercise Physiology, has a good reputation and the sort of abs you are looking to achieve.



Watch your fat intake.



If you do all of the above, it will take you 2 to 3 months to achieve a six pack. 4 or 5 weeks for a 2 liter.



Feel the burn!!!
dude. just do 100 situps. and curl ups a day n ul get there in a monthBased on the information i give you, how long will it take me to get a six pack...?
You already have a six pack. Its just the matter of firming your core to expose it. Try P90X @ beachbody.com. It has a routine called the ab ripper, and if it works like the rest of the program, you will see results in about a month.
haha all that gym work you must REALLY want a six pack. Please don't reject my opinion coz im a girl speaking here! Sounds like you're doing great already but I'd suggest you do your cardio first, in order to warm up your whole body and those muscles too.

Secondly make your breakfast more heavy and carby - you'll need it with all that exercise and your body will burn calories more easily because it won't be afraid to hang onto them to prevent you going into 'starvation mode'. Maybe oats made with milk and some sort of fruit - less sugary and oats release energy slowly so you'll have more energy for your workout.

Also, for a six pack, you need to greatly reduce your body fat - 7.0 isn't ideal for the running especially if you're only doing 10 mins - your body probably won't really respond too much to this. Try something like 3 mins at 12mph, 3mins at 7mph and then repeat to increase fat burning (short, powerful interludes are proven to work best!)

I guess if you're reeeeally serious about this you could do the body building 6 meals a day thing - eating 6 smaller meals of about 300-400 calories each (consisting of mainly protein) so your metabolism is constantly in action, speeding it up but honestly I don't think you need to obsess about this too much cos you look great as you are :)Based on the information i give you, how long will it take me to get a six pack...?
Wow you do alot! Well since your already skinny i dont think you should be doing this much! And not all this every time you go to the gym becuz your body will get used to it and you WONT get results! So if you want fast results, your cardio is fine but for the weights, do one day upper body, next day lower, next day middle and like that =]