Trying to get the 6 to show through

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  • milali
    milali Posts: 17 Member
    probably been said on this thread already but you need to just lift a bit heavier and build some more muscle, some people also (like me) carry all their bodyfat on their stomach and its the last bit to go, for my six pack to 'pop' i have to be around like 10%, where as some people get away with 15% range.

    I threw my measurements into this calculator and got out http://www.linear-software.com/online.html

    9.59% body fat... I think that's probably too low for how I feel but its annoying none the less!

    stats atm are
    height: 172cms
    weight: 64.5kg
    neck: 38 cms
    waist: 76cms

    makes me a sad panda but thanks Average, I have been doing more weighted ab stuff I might boost it even a bit more.
  • AverageUkDude
    AverageUkDude Posts: 371 Member
    probably been said on this thread already but you need to just lift a bit heavier and build some more muscle, some people also (like me) carry all their bodyfat on their stomach and its the last bit to go, for my six pack to 'pop' i have to be around like 10%, where as some people get away with 15% range.

    I threw my measurements into this calculator and got out http://www.linear-software.com/online.html

    9.59% body fat... I think that's probably too low for how I feel but its annoying none the less!

    stats atm are
    height: 172cms
    weight: 64.5kg
    neck: 38 cms
    waist: 76cms

    makes me a sad panda but thanks Average, I have been doing more weighted ab stuff I might boost it even a bit more.

    To me it sounds like your suffering from the old 'skinny fat' issue, not quite enough muscle. Bodyfat is hard to calculate accurately i have callipers and thats still not 100%

    Remember, squats, deadlifts, ohps and bench pressing all utilize the core if the exercise is performed properly. A strong core helps to prevent back injury too. Keep your core work simple, do some damn heavy working sets to help strengthen it, I only do weighted planks and weighted crunches(on a cable machine now, couldn't grip multiple plates) and around 12 weeks of doing that made a real change in my abs especially upper. Be nice to see them again after christmas ^^.
  • ndj1979
    ndj1979 Posts: 29,136 Member

    why is your protein so low? I have my protein set at 40% for workout and non-workout days…

    my breakdown is 40/30/30

    on non work days I aim more for a 40p/40f/15-20carbs

    Hey I used this website to design my macro's: http://simplesciencefitness.com/

    The site made a lot of sense to me atm I am not bulking but just trying to maintain and strip fat before I am fully healed and can get back to full workouts. then I can I will then probably switch back to 3000 cals higher protein diets.

    And thanks Larry, yes I can feel them under there and the 4 pack is visible on good days :) but its not quite there I feel like there is a thin layer of loose skin laying over the top its SUPER annoying as the sides are as defined as all hell (veins and stuff on hips) but around the belly the barstard just won't slip. I did lose 12 KGs about a year ago now and have gone from stripping to bulking, then injuring myself and back to stripping.

    edit: just putting link to pic as embedding the pic looked silly

    http://imgur.com/MroZ0et

    I understand but even when cutting you want to preserve as much LBM as possible so that when you strip away the fat you actually have muscle to show …IMO whether cutting or bulking protein should always be in the 40% range….plus abs are a muscle, and protein helps to build/preserve muscle..so if you want your abs to pop up the protein...

    you do not want to lose 10 pounds and just be skinny fat to do you?

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