help needed achieving goals, nutrition and exercise advice please
Hey guys, this is my situation right now. After my exams are done i have a two month window where i have quite a bit of time. My goals are:
1 - I want to really get my abs showing
2 - Be able to do the splits
i weigh 150lbs and had approx. 18% body fat last time i checked. I train mma 6-9pm 5-6 days a week.
- Howmuch protein should i take?
- What else can i take to speed up recovery?
What foods will help me not to get constipated? i know some but just someone might mention some i didn't know about.
I am concerned that if I want to show abs i need to take less carbs, but wont that mean less energy to work out?
How often should i eat and what about the size? Are certain meats better than others? why?
What are the healthiest sources of carbs? It is important to east as soon as i wake up and after a workout correct?
I need a little help with what a workout should look like if i want to get my abs showing, i know just doing ab workouts doesn't get rid of the fat over my stomach. What should a workout look like? Can anyone give me a basic idea?
Should i work out more than once a day?
I am worried that putting so much effort on showing abs will mean the rest of my body gets smaller, any advice for this?
Concerning stretching, how long each day should i stretch and which stretches will help me achieve my goal fastest. Also, are there any techniques that i should be using when stretching?
Keep in mind that i only have two months and that i have mma 6-9 that i have to work around.
THanks in advance for all constructive responses, God Bless!