Diet for ab definition

melizerd
melizerd Posts: 870 Member
edited September 29 in Food and Nutrition
I'm about 15lbs from my goal weight now (YAY!) but my belly is the last place to lose the weight (isn't it always?!) so I'm hoping that these 15lbs come off from there. I'm doing lots of cardio and some lifting but I'm wondering about eating.

Is the 40/30/30 ratio for carbs/protein/fat working for ab definition when I do get that fat off the middle?

Is there a fool proof food program I should be following for the ab stuff (I keep hearing that abs are made in the kitchen and not the gym).

So give me dinner meal ideas for me to work on that please!! I'm horrible at planning so I really need someone to tell me "Eat 4oz of fish, with THIS veggie and THAT on the side etc).

Lunches I like to do protein smoothies.

Replies

  • aymetcalf
    aymetcalf Posts: 597 Member
    Bump - i want to hear the responses - I know you cant 'spot reduce' - so lowering your overall bodyfat always helps...
  • tcpowell25
    tcpowell25 Posts: 292
    I'm going through the same thing. I'm on my last 15 pounds and my belly is a problem too. What I did was cut out the refined and processed foods. I switched to raw sugar, whole grains, and I barely eat bread. I also increased my cardio. This is working for me. I've lost 3 inches off my waist since switching. I also do the 40/30/30.
  • beccarockslife
    beccarockslife Posts: 816 Member
    ooo I read a great article about this the other day..

    http://blogs.menshealth.com/health-headlines/the-foods-that-turn-into-ab-fat/2011/06/22
  • TankGirl71
    TankGirl71 Posts: 241 Member
    Scooby is the bomb. Try this carb cycling plan. It is NOT easy to follow, but you will get results. Three days low carb, fourth day carb up. The calculations are weird, but once you figure out your numbers and get the food measured properly it's a breeze to prep. http://www.scoobysworkshop.com/carbcycling.htm
  • Hype
    Hype Posts: 349
    bump
  • korygilliam
    korygilliam Posts: 594 Member
    bump too
  • agleckle
    agleckle Posts: 235 Member
    Bump... I am down to my last 10-15 too and I would love to hear the suggestions. I am doing the carb cycling thing staring today. I am keeping my carbs under 100g for 3 days and then on the 4th day I will be upping them. I guess only time will tell if it does anything.
  • melizerd
    melizerd Posts: 870 Member
    Oh definitely checking out that carb cycling. I'm just wanting to prep myself for working on that specific area as the fat comes off I want to see the results.

    I know carbs is a big issue for the belly fat and I'm willing to work hard to get what I want, I'm not even looking for a 6pack exactly just flat and firm, the 6pack is something I can't even dream about it seems so far away.

    I've been losing weight and working out for almost a year (next month is my 1 year anniversary) so I'm trying to prep so that I can learn some new tools and have a new goal in the new year.
  • joejccva71
    joejccva71 Posts: 2,985 Member
    If you eat your calorie deficit still you can get the bodyfat % down slowly to the point of where the abs will show, however you can help this process along by doing a carb cycling diet.

    3 days out of the week, drop your carb intake to 30-50g.

    2 days out of the week, up your carb intake to 50-100g.

    2 days out of the week, up it more to 100-150g.

    You can use your hardest training days whether it's aerobics with weights, weight training, HIIT cardio with your high carb days. And use your low carb 30-50g on your low intensity days or your off days.

    Do this while still eating at a caloric deficit under your maintenance. Train hard, and you'll see the abs.

    Note: You don't HAVE to use the model I have above for your days. You can even do 4 low carb days as long as you have atleast one or two refeed days you're fine. Refeed days are just higher carb days.
  • thkelly
    thkelly Posts: 466 Member
    Scooby is the bomb. Try this carb cycling plan. It is NOT easy to follow, but you will get results. Three days low carb, fourth day carb up. The calculations are weird, but once you figure out your numbers and get the food measured properly it's a breeze to prep. http://www.scoobysworkshop.com/carbcycling.htm

    that's an impressive page. it does everything for you. except cook and feed you the food. and stop you from eating any junk.
  • kentlass
    kentlass Posts: 325 Member
    i'm really liking the idea of carb cycling...but i exercise so much i'll be drinking protein shakes all day long! lol
  • joejccva71
    joejccva71 Posts: 2,985 Member
    Alot of scooby's blogs about nutrition are pure broscience. He has an impressive training regime though.
  • melizerd
    melizerd Posts: 870 Member
    I actually don't have a problem avoiding junk food in general anymore, it makes me feel crummy to eat it so I don't.

    I just like the idea of someone planning out a month or 6 weeks worth of my ENTIRE life in food so I don't have to think about it much and just know "Okay I'm eating this for 6 weeks and nothing else".

    I feel comfortable with how far I've come that I can continue to lose and then maintain weight loss and exercise regimes but it's the small tweaking that I'm completely lost on.

    The good thing is that I'm a nursing student and it's really gotten me interested in taking nutrition classes and sports medicine information LOL.
  • jacs2806
    jacs2806 Posts: 23
    bump
  • joejccva71
    joejccva71 Posts: 2,985 Member
    What you should do is make a list of foods you enjoy. If you don't like "Oats" like "Scooby" suggests, don't eat it. You can get complex carbs from whole wheat foods like breads, pasta, brown rice, etc. Also sweet potatoes are complex carbs as well.

    Make a list, and go to grocery store. Buy the foods you like, but buy whole foods...don't get processed stuff.

    Then use MFP to make out your daily meals. Meal timing doesn't matter so it won't make a difference if you eat a few meals a day or 6 meals a day...results will be the same. It's personal preference.

    Make out your daily meals as a test run and see if you can meet your macro requirements each day while remaining in a calorie deficit.
  • Jennloella
    Jennloella Posts: 2,286 Member
    check out the book "the abs diet" by David Zinczenko......
  • welloiledmachine
    welloiledmachine Posts: 1,147 Member
    This is one of those times when you are gonna probably have to try several different things as those last few pounds take forever to come off as it winds up being a 1/2 lb a week. The best thing to do, in my opinion that worked for me is to do the 40-30-30 or similar. Eat 5 small meals a day with each meal containing carbs/protein/fat. You gotta cut out the sugar/alcohol for those who drink. Watch the sodium too.
  • nam14uk
    nam14uk Posts: 556 Member
    I'm in a similar position and have been trying to knock out big carbs like bread, pasta, potatoes and rice and just getting most carbs from fruit and veg. I do have some from that list one or two days a week so it sounds like I've been cycling without really intending to! It's working for me so far and the top four abs are showing! Just need to keep going. I've also just changed up my training to shake things up a bit and doing much more core strengthening. I've also significantly upped my protein intake. I think a combination of all of this is helping me get my body fat percentage down which helps with the ab area.
  • thkelly
    thkelly Posts: 466 Member
    Alot of scooby's blogs about nutrition are pure broscience. He has an impressive training regime though.

    i was more impressed with how it filled everything out for you. to be honest i didn't even look at the actual numbers. looking at it now it seems like it's allowing me way too many calories every day.
  • jessicazanebell
    jessicazanebell Posts: 67 Member
    I am currently on a low carb diet (under 50g per day) but I am curious about carb cycling.However, I know I am going to drink alcohol 1-2 days a week (just turned 21, not ready to give it up yet!) Any advice? I am 5'4" and fluctuate between 115lbs-117lbs but I am still have the lower tummy pudge and lower back side fat...so annoying! Any help is welcomed =)
  • welloiledmachine
    welloiledmachine Posts: 1,147 Member
    I am currently on a low carb diet (under 50g per day) but I am curious about carb cycling.However, I know I am going to drink alcohol 1-2 days a week (just turned 21, not ready to give it up yet!) Any advice? I am 5'4" and fluctuate between 115lbs-117lbs but I am still have the lower tummy pudge and lower back side fat...so annoying! Any help is welcomed =)

    Your weight sounds fine, but it's the body fat and lack of muscle you need to work on and that includes eating right, cardio and lifting weights. I need to see your diary in order to help and also need to know what you are doing for exercise. I hate to say this, but alcohol is really going to hinder your progress unless you keep to one drink.
  • jessicazanebell
    jessicazanebell Posts: 67 Member
    I just made my diary open (the last couple of weeks aren't filled out so well because my best friend just came to visit me from college and I did a lot of drinking). I also just started weight training 3 days a week (squats, dead lifts, assisted chin-ups, ect...low reps high weight) and I do cardio on the elliptical once a week and alternate 90sec moderate effort 30 sec high resistance fast speed. I do an hour long walk once a week. I used to do a lot more cardio but switched over more to weight training.
  • welloiledmachine
    welloiledmachine Posts: 1,147 Member
    I just made my diary open (the last couple of weeks aren't filled out so well because my best friend just came to visit me from college and I did a lot of drinking). I also just started weight training 3 days a week (squats, dead lifts, assisted chin-ups, ect...low reps high weight) and I do cardio on the elliptical once a week and alternate 90sec moderate effort 30 sec high resistance fast speed. I do an hour long walk once a week. I used to do a lot more cardio but switched over more to weight training.

    Thanks for opening. Glad that you are lifting heavy....you will definitely see results. Muscle burns fat and boosts your metabolism. As long as you get at least 3-4 days of 30 minute sessions of cardio you're okay. I did see a couple decent meals in your diary. I will say that you are going to have to be pretty consistent with your numbers in order to see results. You will have to keep track of every thing and it is not advisable to go under 1200 calories. Not sure why you are on a low carb diet as that typically isn't a good way to lose weight, but if it's for medical reasons then you will need to make sure you get at least 45% protein. It would also be a good idea to eat 5 small meals a day to keep your energy up.. Typically with each meal you should include complex carbs, protein and fat. Carbs really help in giving energy when lifting weights. Carb cycling is good for when you hit your goal and you want to get those 6 pack abs, but the thing is, it's very difficult to maintain those 6 packs. I do it only for when I go to the beach.
    Friend me if you'd like for more help.
  • Aries03
    Aries03 Posts: 179 Member
    Bump
  • maddelin711
    maddelin711 Posts: 10
    I agree with Princesschic. I'm trying to lose 10 pounds with the 40/30/30 and it's about 1/2 a pound a week. It really does take more time for those extra pounds! Keep up the hard work!
  • AlsDonkBoxSquat
    AlsDonkBoxSquat Posts: 6,128 Member
    I don't know if I'm unintentionally doing something, but really my abs didn't come through until I was down to about a 14% body fat. The lower I get, the more definition I have. It doesn’t come natural to me, and it’s not in my genes, I just happen to be doing something right for me. I try to avoid processed foods and properly portion everything else, but that’s mostly because my family has gluten and soy intolerances so we have to avoid the “normal” processed foods. Most foods are either homemade or raw. I work out 6 hours per week and try to get 50% strength training and 50% high intensity cardio (go hard or go home). I haven’t cut out my wine and I still give myself sweet treats. I had a goal weight in mind, but primarily my goal has been to get my body fat percentage down, I’m now at 13.2%. Part of it has to do with the decisions you make on the plate, and part of it has to do with the decisions you make in the gym. The trick isn’t the weight, it’s that %age. I’m 5’3”, 13.2% body fat, and a size 0 at 126.5 pounds . . . (profile picture is not current).

    I don't have the answers, I just know what worked for me, and it didn't come out of a book. I am, however, using "New Rules" to try to get down to 12% without losing anymore muscle mass.
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