Abs by June 1st?!?

20%? Are you eating in a deficit and lifting weights?

Sorry but you look like you're at 20-25% BF to me (closer to 25% to be honest) and abs by June would be entirely unrealistic.

I was at 25% BF at 196# back 10 months ago (so I know of what I speak) and it took me all that time doing heavy progressive lifting and disciplined eating through out plus lot of cardio (biking and rowing) early on to get down to the 158# and 10.1% BF where I am now with the very defined abs that I never had before, which just started to peak through around 6 months ago when I was at 166# and 16.9% BF.

There was obviously a lot of "recomp" that occurred in just the past 6 months with an 8# net reduction in weight along w/a corresponding increase of 4.1# in LBM and a reduction of 12.1# in BF during that time period.

So, being realistic, you should develop a 6-12 month plan to achieve visible abs and everything else that goes along with them, including increased muscle development, strength and definition.

Good luck!

mnolan1230 wrote: »

sammyliftsandeats wrote: »

Why the deadline? What happens if you don't get them by June 1st?

Is the world going to end?

Hahaha no not at all I was just looking to be committed for a set period of time because I'll probably lose track over summer but I will try to stay dedicated through it. Thanks!!!

Okay, I understand that.

Well, I agree with the others...getting down to a bodyfat % to reveal abs in that time period may not happen. It takes quite a low bodyfat percentage to get abs showing, and if you cut too severely, you risk losing muscle.

Just continue lifting while eating at a deficit, be disciplined and know you did your best.

mnolan1230 wrote: »

HeliumIsNoble wrote: »

What do you mean by abs? Batman's six-pack or a bit of toning and some symmetrical bumps in your torso?

Hahaha def not brad Pitt in fight club abs I'm just tryna lose a lot of this flab and show some bumps

I'm far from an expert, but I know that 30 days of consistent core exercises will produce symmetrical bumps in my own flab or a pair of tiny, tiny visible ridges (smaller than my little finger) on me. Muscle-building is easier for men, so I say aim realistically and go for it!

If you want to eat better and work out that's great just know even if you didn't make the goal you still succeeded in being a more healthy you ^]^

Keep in mind that it is very difficult to get a good six pack and for many, it can takes years of cutting down to a low body fat and developing adequate muscle mass to get one. Abs aren't made is 60 days.

mnolan1230 wrote: »

trigden1991 wrote: »

psuLemon wrote: »

Keep in mind that it is very difficult to get a good six pack and for many, it can takes years of cutting down to a low body fat and developing adequate muscle mass to get one. Abs aren't made is 60 days.

You've obviously never heard of the wonderful detoxing 17 day diet ;

What is this magical detox?

He was joking.

trigden1991 wrote: »

rollerjog wrote: »

i would say go get a hydrostatic or dexa body fat test then you will really know were what body fat % is , then you will have real data to work with

Knowing his bodyfat won't make the process any different. He is above 20% so has at least 12-16 weeks of dieting to make noticeable progress towards his goal.

fjmartini wrote: »

Decrease carbs, increase fat, keep protein moderate and stick to multi joint lifts on a regular schedule.

There is no need to reduce carbs, increase fat or do multi joint lifts.

The compound lifts would benefit the OP. But carbs vs fats is individualistic. But carbs > fats for muscle building.

mnolan1230 wrote: »

trigden1991 wrote: »

rollerjog wrote: »

i would say go get a hydrostatic or dexa body fat test then you will really know were what body fat % is , then you will have real data to work with

Knowing his bodyfat won't make the process any different. He is above 20% so has at least 12-16 weeks of dieting to make noticeable progress towards his goal.

fjmartini wrote: »

Decrease carbs, increase fat, keep protein moderate and stick to multi joint lifts on a regular schedule.

There is no need to reduce carbs, increase fat or do multi joint lifts.

So I'm definitely not gonna get abs, I'm just trying to look decent by then what are your thoughts?

You can make a big difference between now and June. You won't get abs, for that you'll likely need to get lean, do a long bulking phase, then get lean again. I mean, if you really wanted abs you can just get ridiculously lean but it will be more of a malnutritioned look versus aesthetic (and you'll most likely go through hell getting there). Everyone has abs and everyone can have visible abs if they get lean enough but the idea is to develop enough lean mass that you look good at low levels of body fat.

That being said, you can make a lot of progress by June. You can lose a good bit of fat and some of it will be from around your midsection. You won't look like a whole new person but you can look noticeably different with your shirt off if you do everything right. As others have said, calorie deficit, adequate protein, lifting program.

Your body fat percentage is essentially irrelevant. You either are happy with the amount of fat you carry or you aren't. We can guess all day long but the number is just that, a number. Since different people require a different level of body fat to have visible abs, the number isn't very useful anyways. If I was in your position I'd spend the next 12 weeks or so losing body fat. After that I'd slowly begin adding weight for 6 months or so (0.5 lbs a week average). I'd do a proven lifting program the whole time. That should leave you enough time to get to where you want to be by June of next year. Unfortunately to make dramatic changes in body composition take a very long time and requires consistency throughout.