Fat, protein and carb % for six pack
kazane1
Posts: 264 Member
Hi everyone I currently am eating at 45% carbs 30% fat and 25% protein and main aim is to get a six pack, what %'s do I need to be at to achieve this? Thank you.
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Replies
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Macro percentages don't matter. A six pack comes down to having low body fat and a good muscle base.11
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Hi everyone I currently am eating at 45% carbs 30% fat and 25% protein and main aim is to get a six pack, what %'s do I need to be at to achieve this? Thank you.
You’re macro numbers don’t matter, my abs are the one muscle I’ve reserved even after loosing a bunch of weight and I have an 8 pack lol it’s just a matter of having your bodyfat % low enuf to see them honestly
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Progressive overload training, low body fat and adequate muscle mass. This all may take some time if you aren't lean enough or haven't built enough muscle.2
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Okay then thanks everyone, how would one get there body fat low enough for this then? I would say I am currently at about 15% body fat.0
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Macros are determined by body weight/lean body mass. The percentage break down is arbitrary.
The body fat percentage for 6/8/10 pack will be different for each individual and really doesn't matter if your goal is a certain look.
Lose your body fat or gain muscle until whatever look is achieved.
Keep in mind that a six pack can mean also underweight as far as optimal strengt if that is a goal for you as well.
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Okay then thanks everyone, how would one get there body fat low enough for this then? I would say I am currently at about 15% body fat.
Okay thanks I think I'm at about 15 I'll upload a picture tomorrow and you can tell me for certain if you wouldn't mind. Thanks though it does help give perspective.0 -
I do want to be gaining strength and I do want to be bulking so would this end up getting in the way of streangth gains?
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I have been told that I should be bulking to gain muscle and to gain strength I.e eating at a surplus is it unlikely to achieve a six pack when your eating at a surplus and bulking?Macros are determined by body weight/lean body mass. The percentage break down is arbitrary.
The body fat percentage for 6/8/10 pack will be different for each individual and really doesn't matter if your goal is a certain look.
Lose your body fat or gain muscle until whatever look is achieved.
Keep in mind that a six pack can mean also underweight as far as optimal strengt if that is a goal for you as well.
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You obviously need to cut now, if the photo is taken recently.
Bulking now in your BF is not good idea tho.2 -
You obviously need to cut now, if the photo is taken recently.
Bulking now in your BF is not good idea tho.
Okay so I have been bulking for a few weeks now and eating at a surplus and now I seem to be not gaining weight at all and handling the surplus I'm currently eating at a lot better then I ever used to. It used to be a struggle to eat 2,900 calories and now it's normal to for me. Is this the sign of needing to cut? (I'm pretty new to body building) would I decrease my daily calorie intake by 250 to cut? Thanks.0 -
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Tell us about your;
workout (since when do you workout and what program)
daily calories
weight
height
your picture would be advantage to help you make decision what to do0 -
Okay thanks I have kind of made my own workout plan i copied one from bodybuilding.com but made my own tweaks to them due to the equipment I have and don't have so at the moment I do.
Monday: legs and abs.
Tuesday:chest
Wednesday:back and abs
Thursday:rest
Friday:shoulders and abs
Saturday:arms
Sunday:rest.
My workouts go on for an average of an hour and a half.
I have been working out for about a year now or just over and my daily calories I'm currently eating is 2,920.
My height is only 5"5 and my weight is 57kg.
I only have access to a bench (with leg extension) free weights, lat pull down and chin up bar and an ab roller. Any recommendations will be highly appreciated.
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Okay thanks I have kind of made my own workout plan i copied one from bodybuilding.com but made my own tweaks to them due to the equipment I have and don't have so at the moment I do.
Monday: legs and abs.
Tuesday:chest
Wednesday:back and abs
Thursday:rest
Friday:shoulders and abs
Saturday:arms
Sunday:rest.
My workouts go on for an average of an hour and a half.
I have been working out for about a year now or just over and my daily calories I'm currently eating is 2,920.
My height is only 5"5 and my weight is 57kg.
I only have access to a bench (with leg extension) free weights, lat pull down and chin up bar and an ab roller. Any recommendations will be highly appreciated.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
First, it would benefit you to get on a more structured program; one that will allow you to hit major compound moves more frequently. Second, if you want abs, you might want to lean down a bit more. If you lose another 5-10 bs and still struggle to get abs, then bulking would be a good option.
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You are lean enough now. Focus on building muscle all over.
I've already told you this in a previous thread.
Full-body 3 times week. M-W-F etc. 4 days rest per week.
Thighs
Calves
Chest
Back
Shoulders
Biceps
Triceps
Deadlift once per week - 1 set of 12 reps
1-2 exercises per bodypart for 3 sets of 8-12 reps.
When you get 12 reps on all three sets, add weight.
Every 4-6 weeks change up some of your exercises.
That's it.4 -
You are lean enough now. Focus on building muscle all over.
I've already told you this in a previous thread.
Full-body 3 times week. M-W-F etc. 4 days rest per week.
Thighs
Calves
Chest
Back
Shoulders
Biceps
Triceps
Deadlift once per week - 1 set of 12 reps
1-2 exercises per bodypart for 3 sets of 8-12 reps.
When you get 12 reps on all three sets, add weight.
Every 4-6 weeks change up some of your exercises.
That's it.
Why would you only deadlift 1x per week? It engages more muscles than almost any other lift.
If anything, from an efficiency standpoint, your workouts should be focused around deadlift, squat, overhead press and bench.2 -
You are lean enough now. Focus on building muscle all over.
I've already told you this in a previous thread.
Full-body 3 times week. M-W-F etc. 4 days rest per week.
Thighs
Calves
Chest
Back
Shoulders
Biceps
Triceps
Deadlift once per week - 1 set of 12 reps
1-2 exercises per bodypart for 3 sets of 8-12 reps.
When you get 12 reps on all three sets, add weight.
Every 4-6 weeks change up some of your exercises.
That's it.
Why would you only deadlift 1x per week? It engages more muscles than almost any other lift.
If anything, from an efficiency standpoint, your workouts should be focused around deadlift, squat, overhead press and bench.
A typical powerlifting program trains squat, bench, deadlift once per week. Once...per...week.
Can you deadlift multiple times per week? Yes, but if you are really going heavy (for you) you will soon over train your erectors.
How about if you deadlift only 10 lbs.? Well then, yes, you can train deadlifts everyday if you want. Twice a day!
This guy is not a powerlifter. He wants to gain size (I hope) and muscle mass.
In this case what I recommended for this guy is one all out set of up to 12 reps. If he gets all 12 reps he would add 5-10 lbs. the next week.
Now, think about it. If he adds 5 lbs. a week in a year he will increase his deadlift by 250 lbs.
Of course this is not how it works.
He will still be training his back with pullups, rows or some other back exercise on his workout days but deadlift just once a week.
If you want to train heavy deadlifts multiple times per week go for it though. See how long you can keep it up.
This is a peculiarity with the lower back. Heavy deadlifts really kill it.
4 -
You are lean enough now. Focus on building muscle all over.
I've already told you this in a previous thread.
Full-body 3 times week. M-W-F etc. 4 days rest per week.
Thighs
Calves
Chest
Back
Shoulders
Biceps
Triceps
Deadlift once per week - 1 set of 12 reps
1-2 exercises per bodypart for 3 sets of 8-12 reps.
When you get 12 reps on all three sets, add weight.
Every 4-6 weeks change up some of your exercises.
That's it.
Why would you only deadlift 1x per week? It engages more muscles than almost any other lift.
If anything, from an efficiency standpoint, your workouts should be focused around deadlift, squat, overhead press and bench.
A typical powerlifting program trains squat, bench, deadlift once per week. Once...per...week.
Can you deadlift multiple times per week? Yes, but if you are really going heavy (for you) you will soon over train your erectors.
How about if you deadlift only 10 lbs.? Well then, yes, you can train deadlifts everyday if you want. Twice a day!
This guy is not a powerlifter. He wants to gain size (I hope) and muscle mass.
In this case what I recommended for this guy is one all out set of up to 12 reps. If he gets all 12 reps he would add 5-10 lbs. the next week.
Now, think about it. If he adds 5 lbs. a week in a year he will increase his deadlift by 250 lbs.
Of course this is not how it works.
He will still be training his back with pullups, rows or some other back exercise on his workout days but deadlift just once a week.
If you want to train heavy deadlifts multiple times per week go for it though. See how long you can keep it up.
This is a peculiarity with the lower back. Heavy deadlifts really kill it.
What power lifters are you following? The only people who train body parts 1x per week are bodybuilders who are generally on steroids because it extends MPS. If you look at natural body builders, it's ideal to train body points 2 to 3x a week (3x is more ideal for new comers).
What is ideal is working a variety of rep ranges, hitting body parts 2 to 3x a week. This is driven by the fact that muscle protein synthesis occurs over a 36 to 48 hour period.
If one is afraid of "over training", then they should consider undulating between low, medium and heavy weights.4 -
You are lean enough now. Focus on building muscle all over.
I've already told you this in a previous thread.
Full-body 3 times week. M-W-F etc. 4 days rest per week.
Thighs
Calves
Chest
Back
Shoulders
Biceps
Triceps
Deadlift once per week - 1 set of 12 reps
1-2 exercises per bodypart for 3 sets of 8-12 reps.
When you get 12 reps on all three sets, add weight.
Every 4-6 weeks change up some of your exercises.
That's it.
Why would you only deadlift 1x per week? It engages more muscles than almost any other lift.
If anything, from an efficiency standpoint, your workouts should be focused around deadlift, squat, overhead press and bench.
A typical powerlifting program trains squat, bench, deadlift once per week. Once...per...week.
Can you deadlift multiple times per week? Yes, but if you are really going heavy (for you) you will soon over train your erectors.
How about if you deadlift only 10 lbs.? Well then, yes, you can train deadlifts everyday if you want. Twice a day!
This guy is not a powerlifter. He wants to gain size (I hope) and muscle mass.
In this case what I recommended for this guy is one all out set of up to 12 reps. If he gets all 12 reps he would add 5-10 lbs. the next week.
Now, think about it. If he adds 5 lbs. a week in a year he will increase his deadlift by 250 lbs.
Of course this is not how it works.
He will still be training his back with pullups, rows or some other back exercise on his workout days but deadlift just once a week.
If you want to train heavy deadlifts multiple times per week go for it though. See how long you can keep it up.
This is a peculiarity with the lower back. Heavy deadlifts really kill it.
What power lifters are you following? The only people who train body parts 1x per week are bodybuilders who are generally on steroids because it extends MPS. If you look at natural body builders, it's ideal to train body points 2 to 3x a week (3x is more ideal for new comers).
What is ideal is working a variety of rep ranges, hitting body parts 2 to 3x a week. This is driven by the fact that muscle protein synthesis occurs over a 36 to 48 hour period.
If one is afraid of "over training", then they should consider undulating between low, medium and heavy weights.
Ok.0 -
trigden1991 wrote: »
Thanks.. I thought I would show people where I’m at with my weight lifting journey.0 -
Personally, in your shoes, I would lean bulk before thinking about abs. Abs may look cool, but without muscles, you will look small. It's not like you walk around all day shirtless or anything like that. Second, your workout program is terrible, you're basically doing a bro split which isn't the most optimal.
Start with a program like this for a couple of months:
https://aworkoutroutine.com/the-beginner-weight-training-workout-routine/
Once you get some experience, learn to use proper form and you're ready for the next level, then go for a program that looks something like this (Upper Body/Lower Body Split), with this program, your hitting your body parts twice a week and you have a good amount of compound movements:
https://aworkoutroutine.com/the-muscle-building-workout-routine/
Thanks I’ll look into this for sure!0 -
You are lean enough now. Focus on building muscle all over.
I've already told you this in a previous thread.
Full-body 3 times week. M-W-F etc. 4 days rest per week.
Thighs
Calves
Chest
Back
Shoulders
Biceps
Triceps
Deadlift once per week - 1 set of 12 reps
1-2 exercises per bodypart for 3 sets of 8-12 reps.
When you get 12 reps on all three sets, add weight.
Every 4-6 weeks change up some of your exercises.
That's it.
Thanks I’ll have to make a new lifting regime that includes this then I think.0
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