Hello, EvilCyber! I am a total beginner; one of those really scrawny guys. I’d like to build-up some muscle. I don’t want to get 6-pack abs or anything like that; just want to be in good shape with some decent muscle. I was wondering if you could suggest some appropriate foods for working out. I was looking at your ‘Home Workout Plan For Beginners’ and I’m sure there is some good information in there, but I would greatly appreciate anymore tips you can offer. Again, I am a newbie and I know almost nothing about real exercise and working out. I hope you can help me. Thank you.

-Rich

Tushar, if you are of average height, then you already should have little fat to lose with that body weight. For the next two to three months, work out and check how your abs are coming along. If you start to see a faint outline, you are almost there. If not, we can discuss losing a bit fat again.

It depends on how much you have to lose. You can safely drop about 8 lbs (4 kg) per month. Until July that gives you time to lose around 48 lbs (24 kg). If you are currently at 17% BFP I’d say you can very well get the six pack by summer 🙂

Heah Tushar, thank you for the compliment! Although I think you can fill libraries with what I don’t know! 🙂

Seriously, you are well on your way and ready for intermediate! But lower the number of reps you do and up the weight a bit. Otherwise you won’t be training for size, but for endurance.

As for that six-pack, this should tell you all you need:

http://evilcyber.com/fitness/how-to-get-six-pack-abs/

Great going, man, you are well on your way!

My goal is have a nice pectorals and six packs.
And one more question my body fat is 17% and i think you need below 10% for six pack. So how i can reduce belly fat, i have seen many websites but i am not sure i think you GOT THE ANSWER (you are genius in everything man!)
IS THIS TRUE?- if you do some much crunches your back can get hurt?

I swear the banging into the door wasn’t staged! 😀