HELP: crash diet to win a bet...!

[clockworks]

I just accepted a bet to see who will have the better 6 pack by Jan 1. I don't really know why I accepted the bet, seeing as how its counter productive to my bodybuilding goals...I guess it was a pride thing.

Anyways, I need a crash diet for 5 weeks that will give me shredded abs. Here are all my stats as of now:

Cardio
I just started (3 days ago) waking up at 7am and walking for exactly 1 hour. I will be doing this everyday for the 5 weeks to come.

Current diet (maintenance/bulking)
This is what needs to change (obviously).
* 1/2 lb 93% lean ground beef, bread crumbs, no fat, no carbs brown gravy
* 1/2 large mashed sweet potato
* 1/2 muscle milk shake with 1 cup 2% milk
* grilled chicken breast with light thai peanut sauce marinade, 1/2 cup brown rice
* lean steak, 1/2 cup brown rice
* 42g whey isolate with 25g sugar (PWO)
* 2 whole eggs, 2 egg whites, light cheese, hot sauce
* 23g whey isolate (zero fat, zero carb)

suppliments
6g creatine
6g l-glutamine
3g HMB
3g a-l-carnitine
800-1000mg r-ala
clenbuterol (this isn't cheating is it?)

goal
To win the bet! Seriously though, I've never had a 6 pack in my life, but on the other hand, I've worked so god d@amed hard for what tiny amount of muscle I have. When giving diet suggestions, please keep in mind that I'd rather lose the bet rather than lose 20 lbs and be a skinny twerp with a 6 pack... I don't think I want to do a keto diet or anything like that...I'm way too scared of going catabolic. In all honesty, keeping my muscle and not going catabolic is my number one goal...getting the 6 pack and winning the bet is secondary.

Attached is picture of what I have to work with.

Thank you very much for your help and suggestions.

[MMC78]

Very rough gidelines for a crash diet:

- Total calores BW x 10-12
- No sugars outsidw PWO (especially fructose)
- No lactose
- Little or no saturated fat
- Most carbohydrates before 6:00pm
- Macro split should be adjusted based on how your body handles carbs

- Cardio in AM 65-75% max HR for 45 mins
- Cardio in PM after workout 65-75% max HR for 20 mins
- Maintain intensity during weight training
- Reduce volume (20% approx)
- Weighted/unweighted crunches etc--vary your routine for abs

Supplements: creatine, neuro stimulants (caffeine, ephedra, etc), whey
Any extra anabolics will help you retain muscle more easily

[LeanMeOut]

Very rough gidelines for a crash diet:

- Total calores BW x 10-12
- No sugars outsidw PWO (especially fructose)
- No lactose
- Little or no saturated fat
- Most carbohydrates before 6:00pm
- Macro split should be adjusted based on how your body handles carbs

- Cardio in AM 65-75% max HR for 45 mins
- Cardio in PM after workout 65-75% max HR for 20 mins
- Maintain intensity during weight training
- Reduce volume (20% approx)
- Weighted/unweighted crunches etc--vary your routine for abs

Supplements: creatine, neuro stimulants (caffeine, ephedra, etc), whey
Any extra anabolics will help you retain muscle more easily

I like this advice except for the creatine. Drop that...... it will make you hold water which is definitely not what you want if you are going to be competing for the most shredded abs. Other than that this advice is solid

[SwoleCat]

I'd say just work your abs w/weights and do my 7 days to leanness contest prep.

If you crash diet, what'cha gonna have left?

Not a flame, but really bro, I am good at accessing conditioning, and I believe if you dropped your water/sodium, did a carb load, etc., you will be done. As far as fat to lose to have your abs "come out" more, I don't see how that will make too much of a diff. in your current state. Looks like you want to build the abs from the inside out in this case, not from the outside in (reducing bodyfat)

You are going to lose whatever muscle you have now crash dieting for a silly contest. Just my $.02.........

~SC~

[clockworks]

- Macro split should be adjusted based on how your body handles carbs

OK, ya lost me there. Thanks for the really good post though, I am definantly going to follow most of it.

I'd say just work your abs w/weights and do my 7 days to leanness contest prep.

Tight, what's the link?

I am good at accessing conditioning, and I believe if you dropped your water/sodium, did a carb load, etc., you will be done.

What is "accessing conditioning"? What do you mean "done"? Like my career will be over? Finished? Game over?

Looks like you want to build the abs from the inside out in this case, not from the outside in (reducing bodyfat).

I will take your expert advice and develop a serious ab routine. Thanks for your help.

[the_rebirth]

Tight, what's the link?

http://www.t-nation.com/findArticle....icle=266seven2

[clockworks]

I like this advice except for the creatine. Drop that...... it will make you hold water which is definitely not what you want if you are going to be competing for the most shredded abs.

Word.

[SwoleCat]

Accessing conditioning - judging how IN SHAPE one is or is not.

Done - finished cutting/final product/etc. Not game over.

~SC~

What is "accessing conditioning"? What do you mean "done"? Like my career will be over? Finished? Game over?

[clockworks]

http://www.t-nation.com/findArticle....icle=266seven2

Awesome, thanks.

[clockworks]

Accessing conditioning - judging how IN SHAPE one is or is not.

Done - finished cutting/final product/etc. Not game over.

~SC~

Oh, gotcha. I'm reading your "7 Days to Ultimate Leanness" now. Very interesting stuff...I'm definitely going to do it during the last 7 days.

This is fun, I actually have a tangible goal now instead of just constantly wanting to look better.