Six pack abs at 50

sixpackabs2
sixpackabs2 Posts: 17 Member
edited November 24 in Fitness and Exercise
Hey Guys, I have less than 5 months to get to the big 5 0 and I want help in getting a six pack ab to celebrate the moment. Anybody with any tips motivation guidance all help is welcome
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Replies

  • L1zardQueen
    L1zardQueen Posts: 8,753 Member
    Lose that layer of fat hiding them and lift heavy! I'm rooting for you!
  • h1udd
    h1udd Posts: 623 Member
    how far away are you from getting that pack ? ... are you at 2 or 4 yet ?
  • L1zardQueen
    L1zardQueen Posts: 8,753 Member
    http://community.myfitnesspal.com/en/discussion/10642747/six-pack-abs-at-50#latest
  • I_am_the_Cosmos
    I_am_the_Cosmos Posts: 69 Member
    I guess the real question is what do you look like now? How far are you from your goal realistically? I mean, Chris Pratt did it in 6 months but he was also 18 years younger and had access to a personal trainer.
  • JoRocka
    JoRocka Posts: 17,525 Member
    I_am_the_Cosmos wrote: »
    I guess the real question is what do you look like now? How far are you from your goal realistically? I mean, Chris Pratt did it in 6 months but he was also 18 years younger and had access to a personal trainer.

    And the likelyhood he is using steroids is... high.
  • stanmann571
    stanmann571 Posts: 5,727 Member
    1. What do you weigh
    2. what is your current BF%
    3. What is your current training plan
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    What's your current % body fat? Men need to get down to under 10% if they want a visible 6 pack along with all the other work that needs to go into developing them.
    I_am_the_Cosmos wrote: »
    I guess the real question is what do you look like now? How far are you from your goal realistically? I mean, Chris Pratt did it in 6 months but he was also 18 years younger and had access to a personal trainer.

    And he probably spent hours each day in the gym, a luxury that those of us working for a living may not have.
  • stanmann571
    stanmann571 Posts: 5,727 Member
    BrianSharpe wrote: »
    What's your current % body fat? Men need to get down to under 10% if they want a visible 6 pack along with all the other work that needs to go into developing them.
    I_am_the_Cosmos wrote: »
    I guess the real question is what do you look like now? How far are you from your goal realistically? I mean, Chris Pratt did it in 6 months but he was also 18 years younger and had access to a personal trainer.

    And he probably spent hours each day in the gym, a luxury that those of us working for a living may not have.
    JoRocka wrote: »
    I_am_the_Cosmos wrote: »
    I guess the real question is what do you look like now? How far are you from your goal realistically? I mean, Chris Pratt did it in 6 months but he was also 18 years younger and had access to a personal trainer.

    And the likelyhood he is using steroids is... high.

    And a personal nutritionist/cook/sleep scientist etc
  • JoRocka
    JoRocka Posts: 17,525 Member
    stanmann571 wrote: »
    BrianSharpe wrote: »
    What's your current % body fat? Men need to get down to under 10% if they want a visible 6 pack along with all the other work that needs to go into developing them.
    I_am_the_Cosmos wrote: »
    I guess the real question is what do you look like now? How far are you from your goal realistically? I mean, Chris Pratt did it in 6 months but he was also 18 years younger and had access to a personal trainer.

    And he probably spent hours each day in the gym, a luxury that those of us working for a living may not have.
    JoRocka wrote: »
    I_am_the_Cosmos wrote: »
    I guess the real question is what do you look like now? How far are you from your goal realistically? I mean, Chris Pratt did it in 6 months but he was also 18 years younger and had access to a personal trainer.

    And the likelyhood he is using steroids is... high.

    And a personal nutritionist/cook/sleep scientist etc

    yeah- when your job is literally to get to six pack abs- it's possible- but you're paying for it- in a lot of ways.
    stanmann571 wrote: »
    1. What do you weigh
    2. what is your current BF%
    3. What is your current training plan

    all jokes aside- before real help can be given- these questions need to be answered.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    A lot more information is necessary...

    But I'll be honest...I had a 6 pack in my 20s and I easily maintained that low of a BF% without issue...it's hard as *kitten* to for me to maintain sub 10% at 43. I'd say there are probably some guys with great genetics that can do it outside of their 20s and 30s, but I'd say they are few and far between if they're natty...
  • rsclause
    rsclause Posts: 3,103 Member
    A bunch of cardio combined with deficit to reduce body fat % below 15%. Planks and other ab daily work to build core muscle. After that you can start on getting a six pack.
  • sixpackabs2
    sixpackabs2 Posts: 17 Member
    JoRocka wrote: »
    Start a year ago?

    ha ha! yes should have...
  • sixpackabs2
    sixpackabs2 Posts: 17 Member
    Tiny_Dancer_in_Pink wrote: »
    Lose that layer of fat hiding them and lift heavy! I'm rooting for you!

    Thank you. yes trying to get rid of that stubborn fat...
  • sixpackabs2
    sixpackabs2 Posts: 17 Member
    I_am_the_Cosmos wrote: »
    I guess the real question is what do you look like now? How far are you from your goal realistically? I mean, Chris Pratt did it in 6 months but he was also 18 years younger and had access to a personal trainer.

    I am 5'11" average body type
    160 lbs
    32 waist
    no personal trainer... trying to get there on my own...
  • sixpackabs2
    sixpackabs2 Posts: 17 Member
    stanmann571 wrote: »
    1. What do you weigh
    2. what is your current BF%
    3. What is your current training plan

    1. 160lbs
    2. not sure maybe 18-20%
    3. no plan...
    started a week ago
    30 minutes treadmill
    15 minutes mild weights
    10 minutes stretching including abs

    i understand my goal is unrealistic but i would like to give it a shot nevertheless...
  • sixpackabs2
    sixpackabs2 Posts: 17 Member
    stanmann571 wrote: »
    BrianSharpe wrote: »
    What's your current % body fat? Men need to get down to under 10% if they want a visible 6 pack along with all the other work that needs to go into developing them.
    I_am_the_Cosmos wrote: »
    I guess the real question is what do you look like now? How far are you from your goal realistically? I mean, Chris Pratt did it in 6 months but he was also 18 years younger and had access to a personal trainer.

    And he probably spent hours each day in the gym, a luxury that those of us working for a living may not have.
    JoRocka wrote: »
    I_am_the_Cosmos wrote: »
    I guess the real question is what do you look like now? How far are you from your goal realistically? I mean, Chris Pratt did it in 6 months but he was also 18 years younger and had access to a personal trainer.

    And the likelyhood he is using steroids is... high.

    And a personal nutritionist/cook/sleep scientist etc

    True to all of the above...thank you for your responses...
  • sixpackabs2
    sixpackabs2 Posts: 17 Member
    Lean59man wrote: »
    Shortcut to a six-pack...

    qanovdbm8udr.jpg

    ha ha ... been there done that! need the real 6 pack now

    i know its too late but hey you never know!
  • sixpackabs2
    sixpackabs2 Posts: 17 Member
    cwolfman13 wrote: »
    A lot more information is necessary...

    But I'll be honest...I had a 6 pack in my 20s and I easily maintained that low of a BF% without issue...it's hard as *kitten* to for me to maintain sub 10% at 43. I'd say there are probably some guys with great genetics that can do it outside of their 20s and 30s, but I'd say they are few and far between if they're natty...

    yep... i hear you

    i guess thats where the real challenge is...
  • sixpackabs2
    sixpackabs2 Posts: 17 Member
    rsclause wrote: »
    A bunch of cardio combined with deficit to reduce body fat % below 15%. Planks and other ab daily work to build core muscle. After that you can start on getting a six pack.

    got it...
    will come up with a plan soon
    thanks bud
  • sixpackabs2
    sixpackabs2 Posts: 17 Member
    sgt1372 wrote: »
    I did it at 67. Never had them b4 in my life.

    The trick?

    Mainly lose weight and more importantly BF but it's not just as simple as that.

    I did it by weighing myself and logging my food intake daily. I also did heavy compound weight lifting 3x's/wk and ate a high protein diet (35-40%) to build the strength and muscular definition that was revealed only after sufficient weight & body fat was lost.

    It's also important to note that my abs were not revealed until my BF dropped from 16 to 10% over a 1 yr period following my initial 40# weight loss which took 5 months AND that I was eating at maintenance (not at deficit) when I did this.

    This turned out to be a recomp period during which I lost 10# of BF and gained 6# of LBM which was not a lot on a per # basis but made all the difference in achieving not only visbile abs but the total lean, defined and muscular body that I have now.

    I have been in maintenance for about 15 months now and my weight has remained constant at 158 +/-3 of the entire period, which at 5'8" is a very good weight for me.

    I had to make minor adjustments in my maintenance cals over time which dropped from 2000 at the start to 1650 now as I lost weight & BF. I still weigh myself and log all my food daily and am still on a high protein diet.

    I still lift 2-3 days/wk but not at heavy as before to maintain my strength and muscular definition and am also rowing 10k meters a day to do the same plus also to allow me to eat more w/o gaining any weight back.

    This has worked for me but can't say if it would work for anyone else.

    PS: I developed all of the core strength and definition needed to achieve visible abs by ONLY doing compound body lifts (DL, SQT, OHP & BP) and pushups, pullups snd dips. No ab specific exercises were necessary.


    wow! that sounds incredible!
    and also sounds un-achievable for me in the given time frame
    but thanks for your post and encouragement....
  • JoRocka
    JoRocka Posts: 17,525 Member
    At 160 pounds at almost 6 feet- it sounds like you have very little muscle- but upside not a tremendous amount of body fat- I'd definitely get on a lifting program stat.
    I'm 5'8" and 165 pounds and I have a "power belly"- where I can see outer abs despite not being anywhere near "lean".

    Lift- lift lift.
  • sixpackabs2
    sixpackabs2 Posts: 17 Member
    JoRocka wrote: »
    At 160 pounds at almost 6 feet- it sounds like you have very little muscle- but upside not a tremendous amount of body fat- I'd definitely get on a lifting program stat.
    I'm 5'8" and 165 pounds and I have a "power belly"- where I can see outer abs despite not being anywhere near "lean".

    Lift- lift lift.


    yes you are right. i have no muscle and that scares me
    i have never been a lifter all my life... but i guess got to begin some day!
    k will start my lifting regime tomorrow...
    thanks a ton!
  • sixpackabs2
    sixpackabs2 Posts: 17 Member
    middlehaitch wrote: »
    sixpackabs2 wrote: »
    stanmann571 wrote: »
    1. What do you weigh
    2. what is your current BF%
    3. What is your current training plan

    1. 160lbs
    2. not sure maybe 18-20%
    3. no plan...
    started a week ago
    30 minutes treadmill
    15 minutes mild weights
    10 minutes stretching including abs

    i understand my goal is unrealistic but i would like to give it a shot nevertheless...

    You may want to help yourself along by following one of these programmes

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Chose one that suits your fitness level, and time and equipment available.

    Any of the beginner ones will give you more consistent results that what you will get doing what you are doing now.

    Focus on form to begin with.

    Look at 3x a week on non consecutive days, cardio, if you wish, on alternate days, and at least one rest day- you will need it. Your results will be slower than when you were 20, but still achievable over time.

    Cheers, h.

    If you don't have the pack by your birthday, get an abs spray tan :)


    that is really helpful...
    thank you very much for the link and all the support

    ha ha abs spray tan sounds good!
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    I'm nearing 49 and I "could" rip down to a well defined 6 pack in less than two months if it was my goal. Keep in mind I have been a athlete all my life, I lift heavy, my bf% is currently below 18% and I start showing around 16%.

    It really comes down to just lower body fat% and when specifically your body reveals as well as curent muscle mass. Most men show relatively well around 12%
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