Hi everyone, the name's Jamie, and I'm new to the board, so I'm sorry if this has been posted in the wrong forum section etc.

Anyway, I'll cut you short my life story, but the fact is I want a six pack, and I am astounded I have not found myself possessing one yet. I am not fat at all, and not ultra thin, but my stomach area remains, well, six-pack less, to be frank!

My diet is very good I like to think. I eat at least four pieces of fruit per day (grapes, apple, banana X2), a lot of vegetables, a lot of salad, and a lot of water. However, I am a vegetarian, so I would like to know what I could eat that would give me extra sources of protein. When I say I am a vegetarian, I will still eat cheese, drink milk, eat eggs etc, but I cannot eat fish, meat and so on. I'm sure you understand.

On the excercise side of things, I don't know how I can exactly measure my body fat percentage, but I go out for several 2 mile runs each week, I play football (you may know it as soccer) almost everyday, as well as going on the treadmill and rowing machine for around 25 minutes each, each day at one of the hardest settings. Also, I use 10lb weights (obviously, a total of 20lbs) three times a week for around 20-30 minutes.

And, I work my abs three times a week for around 45 minutes each time. Crunches, reverse crunches, push ups, and then work on a soft gymnastic ball.

Basically, I want to know what I can eat that will be a good of source of protein (remember I eat no fish or meat, but can eat eggs etc), how I could improve my ab workout, and what I could do to help reduce my body fat percentage, or even where I could find it out.

I have tried around 3, maybe 4 messageboards and received no replies at all, so I'm hoping it will be different here. I'm not here just to find answers to this question, it seems a very well-run board that will prove to be useful in the future. Thanks in advance, Jamie.

P.S. - I am a 15 year old boy.

You have a six pack bro, its just hidden under a layer of fat .

Get your body fat percentage taken. It may be higher than you think.

First thing you need to do is determine your caloric intake needs for maintaining your current weight. Do a google search for "calorie intake calculators" or post your height and weight here and we can figure it for you.

As for protein sources for a vegetarian. Eating nuts (walnuts in particular) or using protein powders can bring up your protein totals for the day.

The 6 pack is going to be attained by your diet. Ask Spock where abs are made, she'll tell ya .

Welcome to the board. Enjoy your stay.

Thanks for your very quick reply aevans410, recently waiting for replies to my messages on other forums has been as painstaking as training for the six pack! OK, here is my height and my weight...

Height - 5'9.
Weight - 8.8 stones (547 kg / 123.2 pounds)

Thanks RE the walnuts and protein powders advice. Do you think I am best to include the walnuts in my main meals or just as a snack to keep me going, and would you advise me to try protein shakes? I'm not sure if they're even listed under protein powders, sorry if they are.

And, Spock, where are you? Haha.

And finally, is there any website or any cheap equipment to buy so I can measure my body fat percentage, I'm not sure how to! Thanks again!

6 packs are made in the kitchen!!

Anyways, some good sources of protein are cottage cheese and fat free milk, egg whites, beans, but I'm sure you know all of this since you're a vegetarian. I think those are basically your only options. And protein powder, of course.

Have a source of protein with every meal - at least 15 grams. Since you are limited in your protein sources, I suggest adding a protein powder 1-2 times/day.

It sounds like you are over-training your abs. 3 times a week is fine, but 45 minutes each time is excessive. You obviously have the muscles there, but some fine-tuning in your diet and exercise-routine will help them show. If you can, try to increase some of your weight training. Do you have access to weights other than the 10-pound dumbbells?

You don't need to decrease your calories to lose the fat over your stomach - especially since you are only 15. My recommendations are basically to eat protein at every meal (shoot for 5-7 meals/day) and increase your weight training.

Thanks for the reply Spock.

Yes, I have access to heavier weights, so I will advance on to them ASAP. And usually, I have five meals per day, which is what you are saying to aim for, so I will add a fair bit of protein into each of them. Even if occaisonally it is only in the form of a protein shake etc. Thank you!

Also, I will still train my abs three times a week, but maybe for 30 minutes or so as you recommend!

Well, you might not like this, but, nature has this funny issue with control. What I mean is, that your body may not be ready for what you are trying to do at age 15. I know that for me, no matter how much I did and how hard I tried, my body woud not bulk and would not loose the baby fat on my gut until I was about 20. Then my body started doing what I wanted it to.

Actually I don't, I LOVE meat!!!

Thanks for your reply McCarley.

Obviously, I'm sure results will vary from person to person, but certainly, I know of at least four guys in my year who have six packs of their own.

Haha, yes, I've always wondered what a Big Mac and so on tastes like.

I am going into town tomorrow so I will look for some of the foods you have mentioned, although I am sure we have a few cans of beans kicking about the place at the moment anyway! I don't think you should eat after 6pm though should you?

Thanks guys and gals.

I'm affraid nature doesn't work that way - it's not a works for him will work for me sort of thing. Alot of my friends growing up had "good" physiques. We worked out together, same workouts, ate the same things for breakfast and lunch, similar dinners. They looked good, I didn't - damn you nature!!!

I guess only time will tell!

Heavens, no! It's perfectly fine to eat before bed - some form of casein protein and fats is best - casein is protein found in dairy so some good choices would be cottage cheese or skim milk. Be sure it's enough for a serving of protein

well as you have probably heard creatine helps. but you're a little young to take creatine as a supplement. normally i would suggest a diet high in fish and red meats due to the natrually high levels of creatine in those. but since you're a vegetarian the only thing i can suggest you is to get @ least a serving of lingonberries a day.. they come from Sweden but you can get them just about any where, i enjoy them with yogurt or on toast, pancakes etc.. & good luck!

**EDIT**
oh yeah, welcome to the forums!

Thanks for the replies Spock and mreik. I bought a protein supplement today for £9.99, which is a 21g scoop into a cup of semi-skimmed milk once a day. Also, I stocked up on tofu, beans and cottage cheese.

And I am planning to move onto heavier weights within a fortnight or so.

Thanks for all your help so far, I really appreciate it! Keep it coming if you have any more pointers, and I'll keep you updated on how my progress is going!

Sounds like you're off to a great start!

Thankyou!

Sorry for yet anoter question guys, I know you can't specifically spot-reduce fat burning, but will things such as running, cycling etc reduce my body fat around my stomach area for the six pack if I carry them out for a long period of time in conjunction with a healty diet and good ab/weight program?

Thanks.

Yes it will. Fat is lost all over the body, not in a certain area. Remember though that everybody stores fat a little differently though. The first place you gain fat (usually abdominal) is the last place you lose it. Keep with it, you sound like your off to a great start!