Six pack abs at 50
Options
Replies
-
-
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...0 -
-
You ain't got nothing but time! Don't put a date on it, just do it!7
-
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....0 -
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
5 -
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.0 -
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!1 -
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!1 -
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%0 -
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%
thanks! that's encouraging!
yes i agree if your mind is set then it can be achieved..
will definitely push harder
would you mind sharing some lifts that you do that can help me as well
thanks again!
0 -
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.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.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.
Turned 65 in January and that is my training schedule as well and hope to achieve the same. Congrats! Not sure it will be accomplished in 2018, but hoping.0 -
sixpackabs2 wrote: »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%
thanks! that's encouraging!
yes i agree if your mind is set then it can be achieved..
will definitely push harder
would you mind sharing some lifts that you do that can help me as well
thanks again!
I only squat, bench, deadlift, OHP 99% of the year. All four lifts give some abs work some more than others yet are more specific to powerlifting. Though a novice really doesn't need ab specific work at all.
When I taper for a meet a couple weeks out, I will add some chin ups in place of deads to give some more volume for back/abs with less fatigue so I peak.
1 -
Tiny_Dancer_in_Pink wrote: »You ain't got nothing but time! Don't put a date on it, just do it!
thank you thank you thank you for all the encouragement!0 -
Get real close to a fence.
11 -
in my experience, set your goal weight, create a deficit to get to that goal weight, get to that goal weight ... .then discover you are about 5kg away from seeing them.
Abs, especially on the untrained are a little buit further away than you think they are going to be. ..... normally the 1st 4 pop but then you get that long drawn out stage of the lower abs hiding .... your deltoids suddenly become defined, your obliques look chiselled, your head becomes too small for the rest of your body, you discover ribs between your lats and pecs
Then you think, crap I dont have enough muscle anywhere on my body to pull off a full 6pack ... so you reverse the cut and start to put on weight again
1 -
1
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 391.4K Introduce Yourself
- 43.5K Getting Started
- 259.7K Health and Weight Loss
- 175.6K Food and Nutrition
- 47.3K Recipes
- 232.3K Fitness and Exercise
- 390 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.7K Motivation and Support
- 7.8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.2K MyFitnessPal Information
- 22 News and Announcements
- 922 Feature Suggestions and Ideas
- 2.3K MyFitnessPal Tech Support Questions