Looking for Help Getting abs
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David7881
Posts: 34 Member
So I understand abs start in the kitchen and I have been working on it and continue. I'm am getting to the point where I can see a 4 pack but my goal is to have fully defined abs. Does anyone have routines, video or app that helped you get the abs. I do understand BF% is a large factor and do not believe in 30 day abs or 5 min abs. Looking to work hard for the results I want. Currently a little under 15% bf and working to get closer to 10%.
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Replies
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It's hard to stay for longer time with BF under 8%. Train the right pose, make better light and you will see what you want to see esp. after you wake up even by your current BF level 😁 sure you can make bigger and better defined abs(you are on good way) but the problem remains. Don't rely on prof. photos you see everywhere.5
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Post up your current strength training program, cardio program and diet.0
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LongevityRob wrote: »Post up your current strength training program, cardio program and diet.
Not sure how to make it short but my diet is 1800 cal 20% carb 50% protein and 30% fat. Normally I hit closer to 1700, still trying to drop BF. My work outs consist of 3 cardio/abs days and then 4 days of lifting. Back/biceps, chest/triceps, shoulders/traps and leg day. Spend an hr to 2 hr max doing a mix of high rep low weight and heavy weight.3 -
I think you are doing quite alright, just stay consistent & give yourself more time.
Would opt to use training frequency changes over sheer volume (avoid overkill like dedicating an entire workout to abs); a few sets towards the end of your workouts or before cardio a few times a week (titrate up as you progress).
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@David7881 I would increase carbs at least to 30%(but better to 40+) and concentrate it prior to your strength training. I don't think you should rely on such big calc deficit in this phase of your muscle development.(don't know your exact weight and height) 1800 looks too low looking at your activities. It may stop your muscle building progress. 2hr is too much too...1hr should be enought.
You also do not need to involve high reps for abs (more than 15), just add weight or change variation of excercise for more difficult.
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I've been looking into changing my macros since I've gotten closer to my goal weight. Honestly 2 hrs is a slow day of lifting when theres alot of traffic in the gym.@David7881 I would increase carbs at least to 30%(but better to 40+) and concentrate it prior to your strength training. I don't think you should rely on such big calc deficit in this phase of your muscle development.(don't know your exact weight and height) 1800 looks too low looking at your activities. It may stop your muscle building progress. 2hr is too much too...1hr should be enought.
You also do not need to involve high reps for abs (more than 15), just add weight or change variation of excercise for more difficult.
Ok Sounds good. I will add weight to my abs routine. I've been focusing on reps vs weight on abs day.2 -
As the first guy said, unfortunately fitness expectations are too much and your abs might not look as good as others because of your photo and lighting skills, not training and diet. That being said getting bigger and leaner in general will help. Good luck, I'm on the same journey!6
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Hello gentlemen I’ve been on and off training for years. Always fell of the wagon to go booze it up and dance the night away. I’ve got the generic dad bod if you say. But I’ve been training for 8 months now and only fell off the handle a few times but now I’m really committed to the cause. I’ve noticed my right side love handle is bigger than the other. I don’t think I’m lop sided my shoulders and lats are in line. I’m just wondering the best way to tackle this.2
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LongevityRob wrote: »Post up your current strength training program, cardio program and diet.
Not sure how to make it short but my diet is 1800 cal 20% carb 50% protein and 30% fat. Normally I hit closer to 1700, still trying to drop BF. My work outs consist of 3 cardio/abs days and then 4 days of lifting. Back/biceps, chest/triceps, shoulders/traps and leg day. Spend an hr to 2 hr max doing a mix of high rep low weight and heavy weight.
Stop listening to these people saying “I think you’re doing it right”
Change your macros. You only need .75 grams per lb of body weight for protein, the rest is overdoing it. Keep your carbs high as possible. This will fuel your workout performance. Keep FAT as low as possible. Fat makes you fat.
China eats beans and rice all day everyday. Are they fat?!
Abs are all BF %23 -
@Dtilka
Are those "rice all the day" Chinese muscular and do they have well defined abs?
Yes "Fat makes you fat. " in same sense as "Carbs (can) make you fat" if you eat more calories than you burn.
David is doing it right and wise I am following him.
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So much wrong. OP, for your benefit, I'd ignore this post.LongevityRob wrote: »Post up your current strength training program, cardio program and diet.
Not sure how to make it short but my diet is 1800 cal 20% carb 50% protein and 30% fat. Normally I hit closer to 1700, still trying to drop BF. My work outs consist of 3 cardio/abs days and then 4 days of lifting. Back/biceps, chest/triceps, shoulders/traps and leg day. Spend an hr to 2 hr max doing a mix of high rep low weight and heavy weight.
Stop listening to these people saying “I think you’re doing it right”
Change your macros. You only need .75 grams per lb of body weight for protein, the rest is overdoing it. Keep your carbs high as possible. This will fuel your workout performance. Keep FAT as low as possible. Fat makes you fat.
China eats beans and rice all day everyday. Are they fat?!
Abs are all BF %11 -
LongevityRob wrote: »Post up your current strength training program, cardio program and diet.
Not sure how to make it short but my diet is 1800 cal 20% carb 50% protein and 30% fat. Normally I hit closer to 1700, still trying to drop BF. My work outs consist of 3 cardio/abs days and then 4 days of lifting. Back/biceps, chest/triceps, shoulders/traps and leg day. Spend an hr to 2 hr max doing a mix of high rep low weight and heavy weight.
Stop listening to these people saying “I think you’re doing it right”
Change your macros. You only need .75 grams per lb of body weight for protein, the rest is overdoing it. Keep your carbs high as possible. This will fuel your workout performance. Keep FAT as low as possible. Fat makes you fat.
China eats beans and rice all day everyday. Are they fat?!
Abs are all BF %
Fat absolutely does not make you fat. You have much to learn new fitnesspal user16 -
Two things make abs more visible:
1) Losing fat
2) Building your rectus abdominis
The first involves a calorie deficit. The second is strength training.
Jeff Nippard has a good video on building abs.
https://www.youtube.com/watch?v=_xdOuqokcm4[/yt] 13 -
As others have said, "abs are built in the kitchen" is only one part of the equation. Someone with better developed ab muscles and a higher body fat percentage might look like they have more of a six pack than you. Plus, how your six pack looks is determined by genetics. Aim to be the best you that you can be and try not to compare yourself with others. Looks like you have a good foundation to work from.5
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Hello gentlemen I’ve been on and off training for years. Always fell of the wagon to go booze it up and dance the night away. I’ve got the generic dad bod if you say. But I’ve been training for 8 months now and only fell off the handle a few times but now I’m really committed to the cause. I’ve noticed my right side love handle is bigger than the other. I don’t think I’m lop sided my shoulders and lats are in line. I’m just wondering the best way to tackle this.
Welcome to the forums!
You might get better responses to your inquiry if you start your own thread rather than side-tracking this one.
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I agree with @fitom80 that you need to up the carbs as well as calories. You can't gain muscle in a caloric deficit (not here to argue with anyone, maybe you can but negligible amounts). Many people think that it makes more sense to keep getting more and more lean when they really need to build muscle and do some body recomposition. I am a 5'-2" female and I am cutting at 1800 calories and maintain weight somewhere between 2200 and 2400, bulk up to 2800+ calories per day. Usually a 40/30/30 macro split. I didn't catch if you added your height and weight anywhere, but I am guessing you need to eat more than me to build muscle! I hope this helps!4
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"Fat doesn’t make you fat?!?! OHHH OKAY. You’re delusional. Lemme guess, you’re on the keto diet?! The only time fat is ever burned as energy is when you don’t have any carbs left for energy and your body switches to ketosis to start burning fat as energy. Horrible side effects to ketosis. "
That paragraph is twaddle.
You don't burn all carbs and then turn to fat - you burn a blend of both fuels nearly all the time in different ratios.
Get yourself to a sport science lab @Dtilka and they can hook you up to a gas analyser to tell you your percentages. It wasn't until I was exercising at a brisk pace (130+bpm) that my use of carbs exceeded my use of fat for fuel.
You also don't need to be in ketosis to burn fat - it's a perfectly normal fuel used by humans virtually all of the times, predominates at rest or low intensity activity/exercise.
Yes you can eat lard and lose body fat, all you need a calorie deficit. It's comes down to energy balance not macro choice.
You may be qualified to give training guidance but your nutritional knowledge is woeful I'm afraid.12 -
"Fat doesn’t make you fat?!?! OHHH OKAY. You’re delusional. Lemme guess, you’re on the keto diet?! The only time fat is ever burned as energy is when you don’t have any carbs left for energy and your body switches to ketosis to start burning fat as energy. Horrible side effects to ketosis. "
That paragraph is twaddle.
You don't burn all carbs and then turn to fat - you burn a blend of both fuels nearly all the time in different ratios.
Get yourself to a sport science lab @Dtilka and they can hook you up to a gas analyser to tell you your percentages. It wasn't until I was exercising at a brisk pace (130+bpm) that my use of carbs exceeded my use of fat for fuel.
You also don't need to be in ketosis to burn fat - it's a perfectly normal fuel used by humans virtually all of the times, predominates at rest or low intensity activity/exercise.
Yes you can eat lard and lose body fat, all you need a calorie deficit. It's comes down to energy balance not macro choice.
You may be qualified to give training guidance but your nutritional knowledge is woeful I'm afraid.
Thank you for the response brother. I never said you don’t burn body fat EVER. Yes you are right minuscule amount of fat is burned too when working out but no where near the amount of carbs. If you have no carbs then your body resorts to burning fat solely for energy/fuel I.e ketosis - with horrible side effects.
No you can’t eat lard and lose body fat. You’re eating fat therefore you are gaining fat on your body period. Calorie deficits ONLY allow you to lose total WEIGHT. Energy balance is nonsense.
I’m High Carb low fat plant based diet (Vegan) .
I eat over 600-800 carbs per day, and less than 60 grams of fat. Oh and 180 grams of protein.
Yes I have muscle. Yes I have abs. What about you my friend what diet do you adhere to?
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"Fat doesn’t make you fat?!?! OHHH OKAY. You’re delusional. Lemme guess, you’re on the keto diet?! The only time fat is ever burned as energy is when you don’t have any carbs left for energy and your body switches to ketosis to start burning fat as energy. Horrible side effects to ketosis. "
That paragraph is twaddle.
You don't burn all carbs and then turn to fat - you burn a blend of both fuels nearly all the time in different ratios.
Get yourself to a sport science lab @Dtilka and they can hook you up to a gas analyser to tell you your percentages. It wasn't until I was exercising at a brisk pace (130+bpm) that my use of carbs exceeded my use of fat for fuel.
You also don't need to be in ketosis to burn fat - it's a perfectly normal fuel used by humans virtually all of the times, predominates at rest or low intensity activity/exercise.
Yes you can eat lard and lose body fat, all you need a calorie deficit. It's comes down to energy balance not macro choice.
You may be qualified to give training guidance but your nutritional knowledge is woeful I'm afraid.
Thank you for the response brother. I never said you don’t burn body fat EVER. Yes you are right minuscule amount of fat is burned too when working out but no where near the amount of carbs. If you have no carbs then your body resorts to burning fat solely for energy/fuel I.e ketosis - with horrible side effects.
No you can’t eat lard and lose body fat. You’re eating fat therefore you are gaining fat on your body period. Calorie deficits ONLY allow you to lose total WEIGHT. Energy balance is nonsense.
I’m High Carb low fat plant based diet (Vegan) .
I eat over 600-800 carbs per day, and less than 60 grams of fat. Oh and 180 grams of protein.
Yes I have muscle. Yes I have abs. What about you my friend what diet do you adhere to?
Are you saying eating higher fat while in a deficit, you will gain fat? I eat around 100g of fat when cutting, as well as 250-300g carbs. I don't eat only lard, obviously, but while cutting I do incorporate it when it is around (mostly from cured ham or prosciutto) and I have no issues losing bodyfat, actually I get quite lean especially for a female.
If energy balance is nonsense that would be great news for people who struggle to put on weight and have limited access to food all they would need is some fat to gain and wouldn't have to eat very much. Unfortunately that is not the case.10 -
"Fat doesn’t make you fat?!?! OHHH OKAY. You’re delusional. Lemme guess, you’re on the keto diet?! The only time fat is ever burned as energy is when you don’t have any carbs left for energy and your body switches to ketosis to start burning fat as energy. Horrible side effects to ketosis. "
That paragraph is twaddle.
You don't burn all carbs and then turn to fat - you burn a blend of both fuels nearly all the time in different ratios.
Get yourself to a sport science lab @Dtilka and they can hook you up to a gas analyser to tell you your percentages. It wasn't until I was exercising at a brisk pace (130+bpm) that my use of carbs exceeded my use of fat for fuel.
You also don't need to be in ketosis to burn fat - it's a perfectly normal fuel used by humans virtually all of the times, predominates at rest or low intensity activity/exercise.
Yes you can eat lard and lose body fat, all you need a calorie deficit. It's comes down to energy balance not macro choice.
You may be qualified to give training guidance but your nutritional knowledge is woeful I'm afraid.
Thank you for the response brother. I never said you don’t burn body fat EVER. Yes you are right minuscule amount of fat is burned too when working out but no where near the amount of carbs. If you have no carbs then your body resorts to burning fat solely for energy/fuel I.e ketosis - with horrible side effects.
No you can’t eat lard and lose body fat. You’re eating fat therefore you are gaining fat on your body period. Calorie deficits ONLY allow you to lose total WEIGHT. Energy balance is nonsense.
I’m High Carb low fat plant based diet (Vegan) .
I eat over 600-800 carbs per day, and less than 60 grams of fat. Oh and 180 grams of protein.
Yes I have muscle. Yes I have abs. What about you my friend what diet do you adhere to?
Are you saying eating higher fat while in a deficit, you will gain fat? I eat around 100g of fat when cutting, as well as 250-300g carbs. I don't eat only lard, obviously, but while cutting I do incorporate it when it is around (mostly from cured ham or prosciutto) and I have no issues losing bodyfat, actually I get quite lean especially for a female.
If energy balance is nonsense that would be great news for people who struggle to put on weight and have limited access to food all they would need is some fat to gain and wouldn't have to eat very much. Unfortunately that is not the case.
Woah woah woah. Many factors in play here. Eating higher fat while in a caloric deficit will cause you to lose weight but gain more fat. The lard was a joke. No one in their right mind should eat lard, it was an example for how eating lard (pure fat) will cause you to gain fat. Fat = fat. It’s not that crazy of an idea...you’re also gaining cholesterol and other non beneficial ingredients when eating cured ham and prosciutto. 250-300 carbs is low. No wonder you’re burning fat, you don’t even have a lot of carbs...Like I said I get 600-800g of carbs (complex+simple) a day and it’s still not enough because of how hard it allows me to go in the gym (more energy = higher performance). Why do a huge percentage of NFL players have to eat high carbs to perform at that high level?
If you’re talking “energy balance” how about you get more energy? Carbs.
What are you talking about with “all they’d have to do is eat some fat and they’d gain weight”?! No. They need higher calorie intake to gain weight. A calorie surplus. If they eat a bunch of fat they will gain fat. Unfortunately I don’t agree with your points.
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