Getting Abs?? Where am I going wrong?
Priincess_Natalie
Posts: 367 Member
I'm starting to wonder if my weekend cheat meals are what's keeping me from my dream abs? Maybe I'm not as hard core as I think I am? 90% or more of my diet is clean, unprocessed foods and still no abs =(. I usually only have one cheat meal on the weekends. I don't have cheat days. What do you all think? I eat some cheese, cream and almond milk but the rest is fruits, veggies, nuts and seeds. Where am I going wrong?
I work out 5 or more days a week. I do group fitness classes like step, kickboxing and aerobics. I love running and do at least 2 days a week of lifting heavy (I hope to increase this soon).
My profile and diary are open. First thing you will notice is my weekend cheat meal yesterday. I usually do a meal like that once a week but all other meals are pretty clean. Take a look and let me know what you think. Thank you.
I work out 5 or more days a week. I do group fitness classes like step, kickboxing and aerobics. I love running and do at least 2 days a week of lifting heavy (I hope to increase this soon).
My profile and diary are open. First thing you will notice is my weekend cheat meal yesterday. I usually do a meal like that once a week but all other meals are pretty clean. Take a look and let me know what you think. Thank you.
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Replies
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Eating clean has nothing to do with Abs and exercise only slightly. Abs are all about reducing body fat so they show. Have you ever heard the saying "Abs are made it the kitchen"? I don't think a once a week cheat day makes any difference in the big picture. Keep reducing your body fat slowy and the Abs will eventually show.0
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Eating clean has nothing to do with Abs and exercise only slightly. Abs are all about reducing body fat so they show. Have you ever heard the saying "Abs are made it the kitchen"? I don't think a once a week cheat day makes any difference in the big picture. Keep reducing your body fat slowy and the Abs will eventually show.
^^^ what he said
what % is your body fat at?0 -
Too speed up fat loss, I would look into pushing your carbohydrate intake until the evening and see if that helps. If you don't spike insulin during the day, you will keep coristol up which will help eat away the fat. Just make sure you are eating enough protein to maintain your muscle. I wouljd suggest also upping your fat during the day while you reduce the carbs (ie have a handful of almonds instead of your banana for a snack).
Here is a study --> http://www.dailymail.co.uk/health/article-2231819/Why-eat-carbs-EVENING-day-lose-weight.html#axzz2JrFpHVpB
Another option is the cyclic Ketogenic diet. I am on it and I am dropping fat like crazy. With one cheat meal a week. I dropped 3% bodyfat in less than a month.
Just an option
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"If you always do what you have always done, you will always get what you have always got."0 -
Too speed up fat loss, I would look into pushing your carbohydrate intake until the evening and see if that helps. If you don't spike insulin during the day, you will keep coristol up which will help eat away the fat. Just make sure you are eating enough protein to maintain your muscle. I wouljd suggest also upping your fat during the day while you reduce the carbs (ie have a handful of almonds instead of your banana for a snack).
Here is a study --> http://www.dailymail.co.uk/health/article-2231819/Why-eat-carbs-EVENING-day-lose-weight.html#axzz2JrFpHVpB
Another option is the cyclic Ketogenic diet. I am on it and I am dropping fat like crazy. With one cheat meal a week. I dropped 3% bodyfat in less than a month.
Just an option.
"If you always do what you have always done, you will always get what you have always got."
And how would you handle protein since it is also insullinogenic?0 -
I would say shakes are the worst for insulin spikes. Which is why I only have them post workout. Eating lots of fat with protein at a meal will help slow this down no? That's what I have been doing. If i eat 60g of protein, I would try to have 30g of fat at least with it. That is what I have read at least. I have been having lots of success with it, so something seems to be working.0
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I would say shakes are the worst for insulin spikes. Which is why I only have them post workout. Eating lots of fat with protein at a meal will help slow this down no? That's what I have been doing. If i eat 60g of protein, I would try to have 30g of fat at least with it. That is what I have read at least. I have been having lots of success with it, so something seems to be working.
Would not the same logic apply to carbs?0 -
You mean eating lots of fat with carbs? It might work i don't know. But im guessing its more effective to take them out completely (30g of less) as they are broken down into glucose and stored either as muscle or fat, and usually fat as people tend to overeat carbs. Im not saying its impossible to get a 6 pack without ultra low carbs, but the process is much quicker if you do from my experience. Switching the body over to ketosis will specifically target using dietary fat and adipose tissue for energy, which is why its so effective. Just my 2 cents.0
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I do not believe low carb = abs0
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You mean eating lots of fat with carbs? It might work i don't know. But im guessing its more effective to take them out completely (30g of less) as they are broken down into glucose and stored either as muscle or fat, and usually fat as people tend to overeat carbs. Im not saying its impossible to get a 6 pack without ultra low carbs, but the process is much quicker if you do from my experience. Switching the body over to ketosis will specifically target using dietary fat and adipose tissue for energy, which is why its so effective. Just my 2 cents.
I think you mean well but you may want to learn more before you advise someone else. Carbs are NEVER stored as muscle and there is no proven advantage to a low carb diet if protein and cals are held constant. Some things work better for compliance for some people. It's all about preference.
It is energy balance that matters. As long as calories in is lower that calories burned, weight is lost. If resistance training is employed, lean muscle mass is preserved and mostly fat is lost. Ketogenic diets have no aadvantage in targeting fat and have a somewhat higher risk of catabolism. I'm glad you've got it dialed in for you but much of what you are posting is not fact and science based.0 -
I went through and looked at your Diary, Did you set your Macros (Fat, Pro, Carbs)? Did you set your cals? Reason I asked is that your consistently not with in +/- 5 of your Macros. That could play a big factor on results. Also are you doing abs daily? Friend me and I can help you!0
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I'm confused, from your pics you look pretty slim. Are you worried about definition?0
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Some people can obtain them easier than others, per their genetics. It's like the thigh gap - for some it can be very achievable at a higher weight, while others can get down to 110 lbs and still not have one. It may look good, but it's not an indicator of health.
That said, a reduction in body fat is going to be your best bet into getting six pack abs. Everybody has a six pack, but most have a layer of fat covering them so they are not visible.
I gain weight first in my stomach, so for me, it meant that I had to get to a lower BMI to get them.0 -
Also, I just looked at your pics. You look FABULOUS!!!! You have nothing to complain about.
Aesthetically speaking, I think a small hint of a six pack on a woman looks really good, like what you have going on now. Anything more and it might be a bit much. I don't like abs on women that look too ripped.
That's just me though - it's your body, and you are the one who has to be happy with it. Just wanted to put in my two cents that you look amazing.0 -
low carbs do not equal abs.
Reduced bodyfat = abs.
OP are you losing weight? If you're not that's what you need to do.
I'm not losing weight. Please look at my pics. I don't have any to lose. My hip bones protrude. I weight about 130 lbs right now but at 110 lbs (years ago) I didn't have abs then either.0 -
Also, I just looked at your pics. You look FABULOUS!!!! You have nothing to complain about.
Aesthetically speaking, I think a small hint of a six pack on a woman looks really good, like what you have going on now. Anything more and it might be a bit much. I don't like abs on women that look too ripped.
That's just me though - it's your body, and you are the one who has to be happy with it. Just wanted to put in my two cents that you look amazing.
Thank you. I'm not complaining at all. This is just a goal that has been on my list for a couple of years now and seems to stay just out of reach. 0 -
I'm confused, from your pics you look pretty slim. Are you worried about definition?
Yes, I want 4 or 6 pack abs with lots of definition. I do not wish to be thinner or smaller in any way. This complicates the theory of "lose weight to gain abs". If I lose weight I just look bad without abs =(0 -
I went through and looked at your Diary, Did you set your Macros (Fat, Pro, Carbs)? Did you set your cals? Reason I asked is that your consistently not with in +/- 5 of your Macros. That could play a big factor on results. Also are you doing abs daily? Friend me and I can help you!
I don't watch my macros much. I put the emphasis on eating fresh foods and stopped worrying about the rest. I do not do abs daily but usually about 3 or 4 times a week.0 -
you already have abs and are there they are just hiding under the fat on your body i feel my abs but i cant see them becacuse i have alot of fat that needs shifting from my tummy0
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I looked at your pics, and I disagree with pretty much all the other responses here- I think you should concentrate more on lifting and even do a small bulk with a slight caloric surplus. You may even want to do some weighted ab-work (not a million crunches and planks). I almost *never* recommend ab work, but I think in your case you're already lean and may need to develop those muscles to get them to pop.0
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low carbs do not equal abs.
Reduced bodyfat = abs.
OP are you losing weight? If you're not that's what you need to do.
I'm not losing weight. Please look at my pics. I don't have any to lose. My hip bones protrude. I weight about 130 lbs right now but at 110 lbs (years ago) I didn't have abs then either.
You have to reduce "body fat" this is where the weight loss comes in. If you build muscle you will weigh more. Yet it won't show your abs because they will be hidden under fat. You have to get rid of the fat. fat loss.
If you maintain your weight you will look the same, your weight has to change. You won't build muscle and lose weight at the same time. You can probably take a break and work on building more muscle then cut down on body fat, that would also help.
This is pretty much the answer.
This is the basic guide lines for women's body fat percentage:
Competition Shape (“ripped”): 8-12%
Very Lean (excellent): < 15%
Lean (good): 16-20%
Satisfactory (fair): 21-25%
Improvement needed (poor): 26-30%
Major improvement needed (Very poor): 31-40%+
Get some calibers and find out where you are at then adjust your goals accordingly. So if you want to stay the same weight and lose body fat your going to have to go through a few bulk and cut cycles until you reach your ideal body fat percentage and weight.0 -
As mostly everyone else has said, seeing abs is all about body fat %. Basically, you want your body to use stored fat for energy. There are a number of ways to do this. I would suggest looking into Intermittent Fasting (NO it is not a diet!). You will still eat your normal calorie intake, just in a smaller eating window. I lost my last 20 lbs doing this, and fat melted off. I am bulking this year, have gained around 5 pounds and still leaned out some, as I have more definition and am closer to my abs showing. Everyone is different though, gotta learn what works for you! Also, just reading about IF taught me a lot about how fat works in the body and why it is stored etc. Helped me understand the body more, which helped me overcome some obstacles.0
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I know you have an open diary and all on here but really how much sugar are you intaking? Even eating too much fruits can hinder your results raising your insulin levels if you eat super sweet fruits like bananas and grapes. Another problem with a high fruit diet is that it can lead to problems involving the hormones that regulate your blood sugar; insulin, glucagon, and growth hormone.I'm starting to wonder if my weekend cheat meals are what's keeping me from my dream abs? Maybe I'm not as hard core as I think I am? 90% or more of my diet is clean, unprocessed foods and still no abs =(. I usually only have one cheat meal on the weekends. I don't have cheat days. What do you all think? I eat some cheese, cream and almond milk but the rest is fruits, veggies, nuts and seeds. Where am I going wrong?
I work out 5 or more days a week. I do group fitness classes like step, kickboxing and aerobics. I love running and do at least 2 days a week of lifting heavy (I hope to increase this soon).
My profile and diary are open. First thing you will notice is my weekend cheat meal yesterday. I usually do a meal like that once a week but all other meals are pretty clean. Take a look and let me know what you think. Thank you.0 -
I would say try some weighted abs exercises, and you possible genetically have smoother abdominal muscles rather than the 6 pack shape. Look up Jamie Easson, she has smoother abdominals rather than the 6 pack shape and she is ripped. You already clearly have a very low body fat percentage, so it isn't your diet.0
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I looked at your pics, and I disagree with pretty much all the other responses here- I think you should concentrate more on lifting and even do a small bulk with a slight caloric surplus. You may even want to do some weighted ab-work (not a million crunches and planks). I almost *never* recommend ab work, but I think in your case you're already lean and may need to develop those muscles to get them to pop.
Thank you. This seems more realistic to me. The "drop weight/body fat" argument seems to apply on to a select few and not me. How much more body fat can a 5'7" female drop when she weighs 110 (I did a few years ago and I didn't have abs!)? Thanks for the advice!0 -
As mostly everyone else has said, seeing abs is all about body fat %. Basically, you want your body to use stored fat for energy. There are a number of ways to do this. I would suggest looking into Intermittent Fasting (NO it is not a diet!). You will still eat your normal calorie intake, just in a smaller eating window. I lost my last 20 lbs doing this, and fat melted off. I am bulking this year, have gained around 5 pounds and still leaned out some, as I have more definition and am closer to my abs showing. Everyone is different though, gotta learn what works for you! Also, just reading about IF taught me a lot about how fat works in the body and why it is stored etc. Helped me understand the body more, which helped me overcome some obstacles.
IF didn't cause you to lose bodyfat, your calorie deficit did.
Yes, it was the calorie deficit, but that does not mean IF did not accelerate the fat loss. You can lose 5lbs, but that 5lbs can be configured in 100 different ways, maybe 1lb of it was fat, or 2lbs, or 3lbs, etc. I could give 100 scenarios and breakdown numbers but I will not waste my time. I have done the eat every 2 hours, spotless diet, blah blah blah. This worked for ME, and I eat about the same diet I did before. Not to mention, being I have gained weight, and have more veins showing than ever before, I think IF is doing something different. Not hi-jacking her thread though, as mentioned, this was just another suggestion, works for some, doesn't for others.0 -
As mostly everyone else has said, seeing abs is all about body fat %. Basically, you want your body to use stored fat for energy. There are a number of ways to do this. I would suggest looking into Intermittent Fasting (NO it is not a diet!). You will still eat your normal calorie intake, just in a smaller eating window. I lost my last 20 lbs doing this, and fat melted off. I am bulking this year, have gained around 5 pounds and still leaned out some, as I have more definition and am closer to my abs showing. Everyone is different though, gotta learn what works for you! Also, just reading about IF taught me a lot about how fat works in the body and why it is stored etc. Helped me understand the body more, which helped me overcome some obstacles.
I disagree to a point. Anorexic people have dangerously low body fat and they don't have abs. I don't know what mine is but it's not much.
I love IF and did it for a while. I still do some days. The fruits and veggie diet seems to keep me hungry so it's harder to push through a longer fast.
Maybe I need to bulk. That's the only thing I haven't done. I mean, yeah I'm bigger than I used to be but I've never actually purposefully bulked or cut. I'm afraid of cutting because I'm already very thin.0 -
I went through and looked at your Diary, Did you set your Macros (Fat, Pro, Carbs)? Did you set your cals? Reason I asked is that your consistently not with in +/- 5 of your Macros. That could play a big factor on results. Also are you doing abs daily? Friend me and I can help you!
I don't watch my macros much. I put the emphasis on eating fresh foods and stopped worrying about the rest. I do not do abs daily but usually about 3 or 4 times a week.
You should really watch your Macros, You can still emphasize on eating fresh but your consistently high with your sugars extra sugar means extra fat is stored. Try some hanging leg raises and do some toes to bars maybe some mason twists as well. You can work your abs moderately everyday But if your doing it hard Every 2 days.0 -
I looked at your pics, and I disagree with pretty much all the other responses here- I think you should concentrate more on lifting and even do a small bulk with a slight caloric surplus. You may even want to do some weighted ab-work (not a million crunches and planks). I almost *never* recommend ab work, but I think in your case you're already lean and may need to develop those muscles to get them to pop.
Thank you. This seems more realistic to me. The "drop weight/body fat" argument seems to apply on to a select few and not me. How much more body fat can a 5'7" female drop when she weighs 110 (I did a few years ago and I didn't have abs!)? Thanks for the advice!
And before I get attacked...I didn't weight 110 on purpose. I weigh in at a nice healthy 130 now.0 -
Just speaking for myself I believe in avocados,chicken and Ripped in 30.0
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