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My name is Jake and I'm 15 years old. I'm 5'10" and 140 pounds. I have been working out in gym for 2 weeks now and as I calculated my body fat percentage is around 14%-15%. My goal is to get a six pack and build up some muscles (Chest, Biceps,etc.) How can I get a six pack? Do I need to lower my body fat percentage to 10% by running and cycling or do I just workout?

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Here is a helpful visual guide on what 10% looks like:

As you can see it is possible to be 10% without a 6 pack. You need to do targeted strength exercises to get it. Your calculated maximum weight potential is 185 lbs at 10% body fat, based on Martin Berkhan's formula so you can put on more weight and still looked ripped as hell. But that weight must be muscle.

Rather than go into a full explanation of each of the below I suggest you pop over to reddit/r/fitness and read their wiki

I'm guessing you want to be aesthetic due to your post. Before you can do targeted workouts on being aesthetic you need to develop a strong base.

Here is your 3 year plan:

  • Read up and complete the StartingStrength or Stronglifts 5x5 program. Add the accessory ab work, keep this level of ab workout forever.
  • Calculate your TDEE/Macros and start trying to plan your calorie intake where possible through a diet plan (you are 15, you might be able to influence your parents choices).
  • Read Mark Rippetoe's book in-between sets.
  • Learn about periodization.
  • After 6-12 months of your first chosen program you will be stalling a lot on nearly all lifts. You should then reassess your options and your diet.
    • If you want to be strong like mountain then move towards 5/3/1, Texas Method, BigButBoring, Greyskull LP. (more on reddit wiki).
    • If you want to be aesthetic like Zzyz then move towards a plan like PPL, ICF, PHAT.
  • Re-introduce Cardio into your workout if you haven't already. Cardio is great for maintaining a healthy heart and assisting in dropping body fat percentage.
  • Now you have a pretty good base of strength and should have visible muscles. Hopefully you will be hovering around the 15-20% bf mark due to your eating lots so you can continue to progress on lifts. Adjust your diet onto a cut and maintain your lifts.
  • Cut to 10-15%.
  • 'Mire your 6pack

“Everybody wants to be a bodybuilder, but nobody wants to lift no heavy-ass weights.” ― Ronnie Coleman

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  • *Mark Rippetoe wouldn't be impressed with that spelling ;) Jul 20 '16 at 15:36
  • Fixed. Pls don't kill me Mark ;_;
    – John
    Jul 20 '16 at 15:37
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    Additionally, the "6" of the abdominal muscle structure is genetically determined by the fascia that helps structure and brace the abdominals. Genetically a person could have 2-8 in almost any variation you can think of.
    – JohnP
    Jul 21 '16 at 4:57

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