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Best ways to get ripped abs

andresconejo
andresconejo Posts: 264
edited January 29 in Fitness and Exercise
Hi! Some of the parts that i am most interested in to develop its my abdominal area, so i would like to know if everybody could give me some advices to get show up more defined, i can see mine (im 4.6%) but i would like more tips on how to maintain them and make them pop out more...

Thanks!
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Replies

  • whierd
    whierd Posts: 14,025 Member
    4.6% bodyfat and not having ripped abs?

    You are doomed.
  • skullshank
    skullshank Posts: 4,323 Member
    4.6% bodyfat and not having ripped abs?

    You are doomed.

    lol

    4.6%, guy?

    you forget a 1 in there?
  • andresconejo
    andresconejo Posts: 264
    Haha yeah i am 4% and off course i can already see them but i would likw them to pop out, maybe by doing more abdominal-focused exercises?
  • whierd
    whierd Posts: 14,025 Member
    How do you figure 4.6%? Guessing?
    If you are at 4.6%, you would be ripped beyond belief and your abs would be "popping" like crazy.

    How old are you?
  • skullshank
    skullshank Posts: 4,323 Member
    as someone who is ~20%, i still have one ab lol.

    do you have an ab routine now thats not working orrrrrr.....?
  • cmcollins001
    cmcollins001 Posts: 3,472 Member
    I would say eat a lot, then lift some heavy things, sleep, repeat.
  • jwdieter
    jwdieter Posts: 2,582 Member
    How do you figure 4.6%? Guessing?
    If you are at 4.6%, you would be ripped beyond belief and your abs would be "popping" like crazy.

    How old are you?

    He's said in the past he's 6'1, 130. Eats ridiculously little. I think he melted all his muscles away.

    Need to eat more, lift, grow muscles.
  • auddii
    auddii Posts: 15,357 Member
    Start eating more than 1000 calories a day? You might just not have much muscle mass (if you're actually as lean as you think you are). At 18 and active you should probably be eating 2000-2500 calories a day (to lose weight). If you're that lean though, you don't need to lose weight. Try looking into doing a bulk and building muscle.
  • SirBonerFart
    SirBonerFart Posts: 1,185 Member
    4% body fat? Is your goal 0%?

    In before you die
  • Factory_Reset
    Factory_Reset Posts: 1,651 Member
    Eat, throw a barbell on your back, bang your shins up deadlifting, and rest.

    And protein.
  • BSdevon
    BSdevon Posts: 77
    4.6 is Low Body fat.. Whats your current ab workout.. Training core with heavy weight/Low rep will make Abs grow.
  • cmcollins001
    cmcollins001 Posts: 3,472 Member
    OH...and food...lots and lots of protein rich food...cuz...dude, you ain't eating enough for a 6 yr old girl.
  • brillmer
    brillmer Posts: 1,268 Member
    Eat. Build muscle.
  • getting_fit86
    getting_fit86 Posts: 128 Member
    4.6% is extremely low, even for a male. You need to eat more... you barely break 1000 calories a day which is barely enough to feed a toddler. Up your calories, eat lots of protein and lift heavy.
  • Fozzi43
    Fozzi43 Posts: 2,984 Member
    Dude..I checked your diary...my 10 year old eats more than you.

    Eat before you starve yourself to death.
  • whierd
    whierd Posts: 14,025 Member
    How do you figure 4.6%? Guessing?
    If you are at 4.6%, you would be ripped beyond belief and your abs would be "popping" like crazy.

    How old are you?

    He's said in the past he's 6'1, 130. Eats ridiculously little. I think he melted all his muscles away.

    Need to eat more, lift, grow muscles.

    So he is anorexic?

    Well that is too bad.
  • funforsports
    funforsports Posts: 2,656 Member
    If you want abs, you need to start lifting weights (compound lifts), eat in a surplus until you are about at 180 lbs at 6'1. Then you can think about cutting some of the fat but right now, you need to grow.
  • jquijas
    jquijas Posts: 222 Member
    Eat, throw a barbell on your back, bang your shins up deadlifting, and rest.

    And protein.

    Favorite Line EVER! Stealing it!
  • Alex_is_Hawks
    Alex_is_Hawks Posts: 3,499 Member
    4.6% and you don't have killer abs?

    it's not because you need them to pop. it's because your body is eating them to survive...dude you are cannibalising all the muscle you want to 'pop'

    start treating your body better...

    stat
  • trogalicious
    trogalicious Posts: 4,584 Member
    Most people that ask this question get the opposite of what I'm about to give as an answer.

    Most folks, I tell them to do table pushaways and exist at a caloric deficit.

    You, my friend, you need to eat.
  • LoraF83
    LoraF83 Posts: 15,694 Member
    Most people that ask this question get the opposite of what I'm about to give as an answer.

    Most folks, I tell them to do table pushaways and exist at a caloric deficit.

    You, my friend, you need to eat.

    This. Lots of food, lots of protein, lots of time to build back those muscles.
  • andresconejo
    andresconejo Posts: 264
    Yes, i acrually think my problem is food, my story is long, i did very extreme diet months ago and i didnt knew how little i was eating until i joined MFP, right now i am increasing my calorie intakea by 100 calories per week, right now im reaching 1000 calories and weighing 130lbs.
    But im worried that if i start eating too much i will increase my body fat and lose ALL the hard work..
  • auddii
    auddii Posts: 15,357 Member
    Good timing for this article (although feel free to ignore the paleo talk):

    http://www.nerdfitness.com/blog/2013/07/17/a-skinny-guys-guide-to-building-muscle-and-bulking-up/
  • grantdumas7
    grantdumas7 Posts: 802 Member
    Yes, i acrually think my problem is food, my story is long, i did very extreme diet months ago and i didnt knew how little i was eating until i joined MFP, right now i am increasing my calorie intakea by 100 calories per week, right now im reaching 1000 calories and weighing 130lbs.
    But im worried that if i start eating too much i will increase my body fat and lose ALL the hard work..
    What hard earned work? Everyone is correct, eat more and get on a good lifting program. Who cares if you add more b/f, you could use it. What do you think is more impressive, 6'1" 130lbs with 4.6% or 6.1 180 with 8%? Most people would pick the later.
  • IpuffyheartHeelsinthegym
    IpuffyheartHeelsinthegym Posts: 5,573 Member
    Eat. Eat. And then, eat some more. Protein is your friend.
  • PlanetVelma
    PlanetVelma Posts: 1,223 Member
    Yes, i acrually think my problem is food, my story is long, i did very extreme diet months ago and i didnt knew how little i was eating until i joined MFP, right now i am increasing my calorie intakea by 100 calories per week, right now im reaching 1000 calories and weighing 130lbs.
    But im worried that if i start eating too much i will increase my body fat and lose ALL the hard work..

    I would consider ditching the "increase by 100 cals per week" and increase immediately. It will probably take several months, if not a year or two for your metabolism to correct itself. If you're excercising in addition to such a HUGE deficit, you are definitely not fueling yourself appropriately.

    Btw, I speak from experience, as someone who used to consume a minimal amount of cals and exercise like a madwoman. And then wonder why I wasn't losing or seeing any progress.
  • laurawvwilson
    laurawvwilson Posts: 1
    You should really go see a therapist for anorexia. I'm a mental health professional and I can attest to the fact that it is one of the most difficult disorders to treat. Many people die from it. This is nothing to mess around with. You will start to experience signficant medical conditions that will eventually lead to your death. I looked at your diary and if you were my client, I'd be encouraging you to voluntarily commit yourself to an inpatient eating disorders clinic. Seriously.

    Just my two cents.
  • grantdumas7
    grantdumas7 Posts: 802 Member
    Eat. Eat. And then, eat some more. Protein is your friend.
    Hell, protein, carbs and fats would be his friend.
  • bretironfitlife
    bretironfitlife Posts: 10
    Abs are made in the kitchen, NOT the gym.

    Abs are defined in the gym, NOT the kitchen.

    Truth = Resolve
  • andresconejo
    andresconejo Posts: 264
    Thanks everybody for the advice... EAT
    I understand but dont kick my a $$ guys...!!
    So is it possible that i melt my muscles because of undereating?
This discussion has been closed.

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