What are you doing to get your stomach ripped?

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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).
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Replies

  • Gunsentry
    Gunsentry Posts: 121 Member
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    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
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    Gunsentry is right on with his reply. Gotta eat right to cut the fat layer.
  • shoneybabes
    shoneybabes Posts: 199 Member
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    I rock climb :) Good all over body workout.
  • bdamaster60
    bdamaster60 Posts: 595 Member
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    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
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    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
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    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
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    great stuff , i maintain on 2600 ... thats why i ask . excellent plan bro
  • bdamaster60
    bdamaster60 Posts: 595 Member
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    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
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    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
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    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
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    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
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    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
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    http://www.phillearney.com/nutrition/the-ultimate-cutting-guide/
  • Davelh1976
    Davelh1976 Posts: 140 Member
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    bump
  • runningwoodpecker
    runningwoodpecker Posts: 58
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    http://www.phillearney.com/nutrition/the-ultimate-cutting-guide/

    Freakin' schweet, Thanks!
  • AntWrig
    AntWrig Posts: 2,273 Member
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    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
    Options
    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
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    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
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    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
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    Bumpity bump ;)

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