Any tips on getting visible abs by June 2009?

[Kirkham]

Does anyone have a step-by-step guide of having visible abs by June next year? I'd like to tone up by then. I have some faint abs that can be seen when breathing in but they're not really visible enough. I don't want HUGE abs of bodybuilders but just some decent abs.
I'm a complete vegan so I don't eat meat, eggs, fish, cheese, seafood. I get my protein supplements from the National Health Service which give me the vitamins, nutrients and protein I miss from foods such as meat, fish etc, it's a protein supplement.

My diet consists of vegetables mainly but I tend to enjoy the high carbs such as Jacket potatoes but easily avoidable.

My exercise routine? Damn.. I play football once in a while and I work hard with my job but that's about my only routine but I have no problems joining the gym.

I'll give you an example of what I eat usually on a working day;

Breakfast: 2 Hashbrowns, 2 toast, beans and mushrooms

Lunch: Jacket Potato with perhaps spaghetti

Tea: Fried vegetables (mushrooms, onions, sweetcorn, garlic in olive oil)

Any tips of anything that I need to change?

[daffy654]

The only way I know of to get real definition in your abs is to eat a very low fat diet and do many repetitions of abdominal exercises.Joining a gym wouldn't be a bad idea but you could easily find info by using Google as to what would be the best crunches to do.
I would like to ask why you chose the user name Kirkham though? It is an unusual name to have and I do have my reasons for asking ;-)

[Velvetee]

I work in the Fitness Industry. Regarding your diet, Hash Browns are deep fried so drop them. Infact the diet you have mentioned isn't actually all that healthy, if you are looking to drop your Body Fat percentage, you need to eat cleaner and leaner.

You have mentioned you are a Vegan, so this makes eating correctly difficult, especially if you are trying to achieve some musculature. Try eating smaller meals throughout the day, 5-6 meals, eat every 3-4 hours. For instance.

7.00 Meal 1: Surgar free, low fat ceral like Special K or Bran flakes, no sugar and with skimmed milk or Rice milk.

10.00 Meal 2: 1 x medium Banana and 1 Low Fat yoghurt

13.00 Meal 3: 1 Grilled Chicken Breast or piece of fish (not sure if you can have Tofu or Quorn instead) with about 150g Brown Rice OR wholewheat pasta, selection of vegetables, steamed or boiled. Green veg like Brocolli and Cabbage are great.

16.00 Meal 4: 1 small tin of tuna or other tinned fish (In water only) (Maybe mushroom pate instead of the fish) with 3 x Ryvita style crispbreads.

19.00 Meal 5: Steamed Chicken, Turkey or fish grilled (or other protein substitute) with salad, preferably no dressing or low fat Vinegarette dressing. Followed by 1 Low Fat Yoghurt or portion of fruit.

The average male needs 2500 calories per day to maintain current weigh, but this depends on how active the individual is. You need to work out your Basal Metabolic Rate, which is the amount of calories you would need to exist, so even if you stayed in bed all day, you still require a certain amount of calories.

If you are exercising heavily, then you will need more than 2500 cals per day. There are websites, which can help you to work out your daily calorific requirements.

Enquire about Protein Shakes from health shops, there may be Vegan alternatives.

You need to do weights, in order

[Velvetee]

P.S abdominal exercises will not give you defined abs. We all have six packs, but they are not visible in most people, because they are covered by a layer of fat.

You cannot spot reduce fat from any area of your body. Do a weights routine, the more lean muscle your body has, the more fat will be used as fuel.