Help: wanting a ripped back and abs

[virk--]

Alright so Im looking to get a rock solid core and a ripped back. My back is pretty big but I dont really have many cuts on my upper back at all. My middle and lower back has a bunch of cuts. I basically just use different machines at my gym and do about 4-6 reps usually till failure. I always implement deadlifts supersetted with hyper-extensions on my back days.

Any idea on what exercises or workout I should start doing to get the look that I want? I know I should increase my reps and im thinking about 8-12 reps what do you guys think? If theres any exercises you guys are doing and you think they`ll help me get my back shredded let me know, itll be greatly appreciated!

Also I`d like to get a rock solid core, 6 pack and all.

I`ve been looking into the diet section but cant seem to find a fat loss diet that I can follow. If someone can provide me with a link I will follow that diet exactly. I am set on this goal and will do whatever it takes to get there.

So ill be getting up around 8:30-9, wake up brush my teeth and go to the track right away to do 30-60 mins of cardio. What do you guys think about that? Ive read doing cardio in the AM on an empty stomach is the best. So should I not even drink juice or cereal before? Water during the cardio is okay right?

Sorry for the long post guys I just need some help to get where I want to get. I thought about going on T3 and that fat loss stuff but I should get my cardio and diet in check and try that out for a good period of time before considering something like that.

Oh and would it be okay for me to wake up, do cardio, come home and eat than go to the gym? Should I take a pre workout before cardio or just save it before I hit the weight?

Again guys sorry for the long post, if you read all of it, I thank you! lol.

[graeme87]

Getting ripped is all about diet and increasing the reps to help with definition is a myth.

[virk--]

Getting ripped is all about diet and increasing the reps to help with definition is a myth.

So your saying it would be best to get a good cutting diet going and keeping the reps the same as I do now?

[virk--]

Should I follow this exact diet:

http://www.steroid.com/diet.php

[sanman]

All members on this sight will tell you if you want to cut up or want that six pack you must have a stict diet & lots of cardio !!!!!!!!

[virk--]

All members on this sight will tell you if you want to cut up or want that six pack you must have a stict diet & lots of cardio !!!!!!!!

Yea I know thats what Im trying to figure out tho.

1. Is the diet on steroid.com a diet I should follow.
2. Is 30-60 mins of running on a track 15 mins after I wake up a good form of cardio.
3. After my cardio session is it okay to go home, eat than head to the gym.

[sanman]

Yea I know thats what Im trying to figure out tho.

1. Is the diet on steroid.com a diet I should follow.
2. Is 30-60 mins of running on a track 15 mins after I wake up a good form of cardio.
3. After my cardio session is it okay to go home, eat than head to the gym.

I am new to this also just try to read up on the diet threads because you would have to post your TDEE & BMR.Then post a diet you are eating now with alll the macros. Plus your age weight ,how much you work out your cardio & so on.Then you would recieve lots of help once you post all this info.Good luck!!!!!

[graeme87]

You'd be best to head over to the diet section, post your stats and goals and you will get a lot more detailed advice.

But since I'm replying I'll give you a quick answer.

Keep your protein about 2g per lbs of body weight. And only eat carbs when you are going to burn them off i.e. before training or if you're going to be at work all day not before bed as they will get stored as fat.

And cardio on an empty stomach is an on going argument as to how catabolic it can be but it does work.

[Hack da Squat]

Yip i do a 30min fast walk on empty stomach when i wake, i find still lift heavy and sprints is all i need to rip up try it for month im sure you will like the results