Guys with 6 pack abs...need some help here.

jkleman79

I know some of you all were born with the fact you don't gain weight... I want to hear from the guys that had to work hard to get what they have by nutrition and exercise. The ones that were 260-270 pounds that now have a ripped set of abs. I am down finally in the low 20% body fat range and really the only fat I have left on my body is covering up the one thing I have never had which is abs. I am aware I need to get down to at least a 15% body fat before you can see any thing in the abdomen region.

So now nutrition wise I eat absolutely nothing artificial very little to no wheat and no dairy. I am not starving myself by any means at all.

So what is the trick here? Is it a VERY specific diet which I am willing to do if so. I am doing core and ab workouts 3-4 days a week. I can feel them just bulges of muscles underneath but yet there is still a pesky layer of fat over them. This was there even after my time in basic training.. I think I am cursed here!!

Any help would be awesome... i don't get offended at all so say it how ever it needs to be said.

Thanks in advance!

Newfiedan

I am currently working on mine, every week I get closer to that goal and yes I am in the same boat as you 16.65% bodyfat from my last caliper measurements and I still have a small bit covering that lower belly portion like a small inflatable ring lol. I eat really clean as well and its just a matter of getting to that 10% or less range, not much else so no need to complicate it. Its just a combo of lower bodyfat ratio and then the appropriate workouts to get them to show, that is why I do the myotatic crunch, ab roll outs, roman chair, wood chop etc. My abs are very strong they just need more bodyfat gone to show them is all.

McKayMachina

I'm not a guy, nor do I have a 6-pack but I've read countless times in the forums that you have to lose more fat before the muscle will show. I'm sure you'll get some good feedback.

jkleman79

I am currently working on mine, every week I get closer to that goal and yes I am in the same boat as you 16.65% bodyfat from my last caliper measurements and I still have a small bit covering that lower belly portion like a small inflatable ring lol. I eat really clean as well and its just a matter of getting to that 10% or less range, not much else so no need to complicate it. Its just a combo of lower bodyfat ratio and then the appropriate workouts to get them to show, that is why I do the myotatic crunch, ab roll outs, roman chair, wood chop etc. My abs are very strong they just need more bodyfat gone to show them is all.

Yea I am doing HIIT 3 days a week and burning a rediculous amount of calories on a regular basis. I carried 70 pounds above my head the other day for a quarter mile just ripping my core to shreds...so yea the strength is definitely there. I have been working my *kitten* off and hoping that it will go away but alas I am still working it every week. Cardio, HIIT, weights, core classes and eating completely clean. GRRR!!

Ok well thanks for the feedback thus far. Appreciate it! Keep me posted on your progress please.

Much appreciated.

laddyboy

I know some of you all were born with the fact you don't gain weight... I want to hear from the guys that had to work hard to get what they have by nutrition and exercise. The ones that were 260-270 pounds that now have a ripped set of abs. I am down finally in the low 20% body fat range and really the only fat I have left on my body is covering up the one thing I have never had which is abs. I am aware I need to get down to at least a 15% body fat before you can see any thing in the abdomen region.

So now nutrition wise I eat absolutely nothing artificial very little to no wheat and no dairy. I am not starving myself by any means at all.

So what is the trick here? Is it a VERY specific diet which I am willing to do if so. I am doing core and ab workouts 3-4 days a week. I can feel them just bulges of muscles underneath but yet there is still a pesky layer of fat over them. This was there even after my time in basic training.. I think I am cursed here!!

Any help would be awesome... i don't get offended at all so say it how ever it needs to be said.

Thanks in advance!

Just looked at your food diary for the last 10-12 days. You really need to clean up your diet, change your food ratios to 55% protein / 30% carbs / 15% fat. Get rid of the Beer (you can't talk about a 6 pack and drink beer), Eat more more of the super foods, Eat most of your carbs during the days or around your workout time. Eat a much smaller dinner.
Dude, I don't mean to rip you but you said you don't get your feeling hurt easily but your diet is killing your chances.
I started at 250 2 years ago and I eat way differently than when I started.
I'm not 100 % there and learned the hard way by waisting a lot of time. Try the Clean Eating Book.
Add me as a friend if you want some help.

Agglaki

Do as many ab workout as you like you wont get your abs to show any quicker. The trick is fat loss. Simple as that.

Too bad you cant do spot fat removal either...

First thing to do is assess you diet - laddyboy has given some advice, i don't even know how to look at people's food diaries!

Next look at doing compound moves at the gym, use as many muscles as possible e.g. squat, bench, deadlift.

Do cardio after your weight workout (my training buddy has sworn by this and over the last 15months has lost 140lbs).

Keep eating clean, keep working hard, you will need to loose more fat. No secret, keep calories low, clean up your diet and things will eventually fall into place.

lulusmom

Girl here, but I have achieved a six pack (and will be back there someday when I have the commitment). Your diet is truely key. What worked for my final belly cut down was NO dairy, fruit or simple carbs (except brown rice). 6 meals a day of lean protein and complex carbs. Boring, but effective.

lulusmom

Do cardio after your weight workout (my training buddy has sworn by this and over the last 15months has lost 140lbs).

I agree with this. Or, another good option is to do cardio first thing in the morning and lift in the afternoon.

chrissym78

Not a guy, but great post. I too have found the best way to REALLY get the body fat off is to eliminate simple carbs, dairy and grain, or at least most of it. I can feel my 6 pack too, it's just 'insulated' LOL I'm getting there though, shooting for 20-21% BUT my BF is down under 25% now... not bad for a girl Good luck!

Newfiedan

for men the bodyfat needs to be 10% or less to really see the abs, anything above that and its no abs for you.

jkleman79

Do as many ab workout as you like you wont get your abs to show any quicker. The trick is fat loss. Simple as that.

Too bad you cant do spot fat removal either...

First thing to do is assess you diet - laddyboy has given some advice, i don't even know how to look at people's food diaries!

Next look at doing compound moves at the gym, use as many muscles as possible e.g. squat, bench, deadlift.

Do cardio after your weight workout (my training buddy has sworn by this and over the last 15months has lost 140lbs).

Keep eating clean, keep working hard, you will need to loose more fat. No secret, keep calories low, clean up your diet and things will eventually fall into place.

The workouts I do on mon wed and friday are very intense and full body workouts. We play monkey in the middle with 50 pound sand bags and flip 400 pound tires.. Basically the guy that trains me does tough man contests so a lot of what we do comes from the training he does. Its pretty awesome and works great!! You feel it everywhere!

rileysowner

I'm not there yet, but as stated you need to get rid of the fat. HIIT will help a lot, but diet is the main thing. You need to be very careful with counting your calories and making sure they are good quality foods with lots of vitamins and minerals in them. That means as natural as you can get.

thumper44

I also have a ways to go,
From what I've read over and over.

Abs are made in the kitchen.
There were a few days that you were almost double your intake in sodium.

jkleman79

I do appreciate all the help guys means a lot! I am going on total burn from this point out. I eat nothing but organic and healthy whole foods 95% of the time...its the 5% thats killing me I am sure. So its go time I am way to close right now to lose this chance. I am tired of all the FRED jokes..yea my friends have named my stomach saying no matter what I do it will never go away. WELL EAT THIS!!

So anything you all tell me is bible now. I have a beach vaca coming up in july with 5 beautiful women...and I think they might need some eye candy. .. Sorry for the women that posted ..haha!