What are you doing to get your stomach ripped?

disdatdude
disdatdude Posts: 118
in Fitness and Exercise
I need some definition to the ol' abs. I've been doing the same routine everytime spring comes around and I'd like to try something new that actually gets the look I want (my abs aren't even and I can deal with that, but I'd like the definition).
«1

Replies

  • Gunsentry
    Gunsentry Posts: 121 Member
    Abs are made in the kitchen.

    You will need to lower your body fat to around 10% to see them.
  • rezn8
    rezn8 Posts: 263 Member
    Gunsentry is right on with his reply. Gotta eat right to cut the fat layer.
  • shoneybabes
    shoneybabes Posts: 199 Member
    I rock climb :) Good all over body workout.
  • bdamaster60
    bdamaster60 Posts: 595 Member
    35 week diet to get down to 6% BF

    2700 deficit
    Macros are 190p/302c/80f
    cardio once a week atm
    into my 2nd week now, lost 3 lbs last week so had to up the fats.

    edit: refeed at 190p/400c/80f
  • Chadomaniac
    Chadomaniac Posts: 1,785 Member
    35 week diet to get down to 6% BF

    2700 deficit
    Macros are 190p/302c/80f
    cardio once a week atm
    into my 2nd week now, lost 3 lbs last week so had to up the fats.

    u mean u eat 2700cals ?
  • bdamaster60
    bdamaster60 Posts: 595 Member
    35 week diet to get down to 6% BF

    2700 deficit
    Macros are 190p/302c/80f
    cardio once a week atm
    into my 2nd week now, lost 3 lbs last week so had to up the fats.

    u mean u eat 2700cals ?
    yeah. A far cry from my last cut which was balls to the walls 1500 cal...
  • Chadomaniac
    Chadomaniac Posts: 1,785 Member
    great stuff , i maintain on 2600 ... thats why i ask . excellent plan bro
  • bdamaster60
    bdamaster60 Posts: 595 Member
    thanks bro, the 1500 cal thing screwed up my metabolism so bad, and I was doing IF as well, I got so skinny and lost so much muscle it took me a 5 week 3000+ cal surplus to repair it. Glad I did it, now I'm not losing my mind.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Maintaining a calorie deficit and lifting as much as I can as often as I can. Oh, and a little interval cardio.
  • AntWrig
    AntWrig Posts: 2,273 Member
    35 week diet to get down to 6% BF

    2700 deficit
    Macros are 190p/302c/80f
    cardio once a week atm
    into my 2nd week now, lost 3 lbs last week so had to up the fats.

    edit: refeed at 190p/400c/80f
    This is great!
  • thebigcb
    thebigcb Posts: 2,210 Member
    FOOD.

    Fish, chicken, steaks, veg, water, fish oil, nuts and berries

    no fruit, tea, coffee, juice, carbs, processed food,

    Weights, 45minutes to and hour 5 days a week

    2 45 minute cardio sessions
  • runningwoodpecker
    runningwoodpecker Posts: 58
    35 week diet to get down to 6% BF

    2700 deficit
    Macros are 190p/302c/80f
    cardio once a week atm
    into my 2nd week now, lost 3 lbs last week so had to up the fats.

    edit: refeed at 190p/400c/80f

    How did you work this out?

    Would love one for me to adhere to!
  • haroon_awan
    haroon_awan Posts: 1,208 Member
    http://www.phillearney.com/nutrition/the-ultimate-cutting-guide/
  • Davelh1976
    Davelh1976 Posts: 140 Member
    bump
  • runningwoodpecker
    runningwoodpecker Posts: 58
    http://www.phillearney.com/nutrition/the-ultimate-cutting-guide/

    Freakin' schweet, Thanks!
  • AntWrig
    AntWrig Posts: 2,273 Member
    35 week diet to get down to 6% BF

    2700 deficit
    Macros are 190p/302c/80f
    cardio once a week atm
    into my 2nd week now, lost 3 lbs last week so had to up the fats.

    edit: refeed at 190p/400c/80f

    How did you work this out?

    Would love one for me to adhere to!
    Set a a high enough calorie intake. Start at BW x 9-12 (Start high)
    Set protein to 1g/lb of weight. You can do target weight if you a large amount to lose.
    Set fat to .45-.5 (Women handle fats better than men)
    Fill the remaining calories with carbs.
    You can have a refeed day if you want. If you do refeed add +100 or more of carbs to that refeed day.
  • bdamaster60
    bdamaster60 Posts: 595 Member
    35 week diet to get down to 6% BF

    2700 deficit
    Macros are 190p/302c/80f
    cardio once a week atm
    into my 2nd week now, lost 3 lbs last week so had to up the fats.

    edit: refeed at 190p/400c/80f


    How did you work this out?

    Would love one for me to adhere to!
    Set a a high enough calorie intake. Start at BW x 9-12 (Start high)
    Set protein to 1g/lb of weight. You can do target weight if you a large amount to lose.
    Set fat to .45-.5 (Women handle fats better than men)
    Fill the remaining calories with carbs.
    You can have a refeed day if you want. If you do refeed add +100 or more of carbs to that refeed day.

    he pretty much nailed it. The rest is trial and error. Also track your weight with a spread sheet.
    This is what mine looks like.
    http://img600.imageshack.us/img600/946/spreadsheet.png

    Edit: and weight yourself Raw in the morning with no food or water inside of your stomach. Notice the little tweaks made in the carbs and fats, little adjustments can mean greater water retention or less water retention.
  • haroon_awan
    haroon_awan Posts: 1,208 Member
    http://www.phillearney.com/nutrition/the-ultimate-cutting-guide/

    Freakin' schweet, Thanks!

    Also, have a read of http://www.bodyrecomposition.com/fat-loss/how-to-estimate-maintenance-caloric-intake.html

    To summarise it, eat: ~11-13 cal/lb of bodyweight.
    For example, I weigh 155lbs so for fat loss I should eat between 1705 and 2015 calories per day. To be *specific* I should eat 20% less than my maintenance (2325) so that's 1860 per day.
    Fitnesssocialist is right with macros.
  • mareeee1234
    mareeee1234 Posts: 674 Member
    Losing body fat through eating well, doing weights and a little cardio!! Then abs will sine through :) I also do crunches/planks, but I am aware that these exercises are irrelevant unless I am doing the other stuff..

    Hope this helps!
  • RoseDarrett
    RoseDarrett Posts: 355 Member
    Bumpity bump ;)
  • Bronx_Montgomery
    Bronx_Montgomery Posts: 2,284 Member
    Easy. By not doing this...

    tumblr_lfl0nuPiYO1qdzjnp.gif
  • Smuterella
    Smuterella Posts: 1,623 Member
    No tea? Why no tea?

    *has a very English panic*
  • runningwoodpecker
    runningwoodpecker Posts: 58
    Thank you gentleman for all your help (and sorry for high jacking your post OP)

    So I think I should be eating between 1430 and 1690 for fat loss (I'm 130lbs)
    eat 130g of protein
    set fat to 45-50grams
    and carbs! (is carbs from fruit and veg ok? as I nearly always go over my carbs but they are from clean foods)

    This is so much more clearer to me than anything else! Thanks again for all the links and weight spreadsheet. much appreciated, I guess this i what I'll be doing to get ripped!
  • amy1612
    amy1612 Posts: 1,356 Member
    No tea? Why no tea?

    *has a very English panic*

    Hahahahahaha. Im guessing because its added extras (milk).

    Dont panic, green tea to the rescue!!
  • haroon_awan
    haroon_awan Posts: 1,208 Member
    Thank you gentleman for all your help (and sorry for high jacking your post OP)

    So I think I should be eating between 1430 and 1690 for fat loss (I'm 130lbs)
    eat 130g of protein
    set fat to 45-50grams
    and carbs! (is carbs from fruit and veg ok? as I nearly always go over my carbs but they are from clean foods)

    This is so much more clearer to me than anything else! Thanks again for all the links and weight spreadsheet. much appreciated, I guess this i what I'll be doing to get ripped!

    Protein 1g/lb so 130g
    Fats 0.5g/lb so 65g
    Remainder with carbs
    Fruit and veg is okay. Some would argue to limit fruit specifically for fat loss, but it's okay.
  • bdamaster60
    bdamaster60 Posts: 595 Member
    Fruit and veg is okay. Some would argue to limit fruit specifically for fat loss, but it's okay.

    To them I say, I got 40g of carbs from Chocolate Tim Tams today :)
  • AntWrig
    AntWrig Posts: 2,273 Member
    Thank you gentleman for all your help (and sorry for high jacking your post OP)

    So I think I should be eating between 1430 and 1690 for fat loss (I'm 130lbs)
    eat 130g of protein
    set fat to 45-50grams
    and carbs! (is carbs from fruit and veg ok? as I nearly always go over my carbs but they are from clean foods)

    This is so much more clearer to me than anything else! Thanks again for all the links and weight spreadsheet. much appreciated, I guess this i what I'll be doing to get ripped!

    Protein 1g/lb so 130g
    Fats 0.5g/lb so 65g
    Remainder with carbs
    Fruit and veg is okay. Some would argue to limit fruit specifically for fat loss, but it's okay.
    Agreed, 1 serving of fruits and veggies are perfectly fine. Other carbs sources are up to you.
  • Imanido
    Imanido Posts: 186 Member
    Thanks for posting the links, I am also interested in the cutting phase and how can one get it right. ;-)
  • runningwoodpecker
    runningwoodpecker Posts: 58
    Thanks for the clarification!
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    No tea? Why no tea?

    *has a very English panic*

    :laugh:

    Yeah, it's the milk and sugar that is the concern. I suspect you could do the milk but not the sugar.

    But... I have spoken to enough people who do not worry about their intake and have amazing physiques (ie six packs, lean body, muscular) because they do enough exercise (mainly of the strength training variety, but particularly rock climbing).

Categories