Six pack abs at 50

sgt1372 wrote: »

I did it at 67. Never had them b4 in my life.

The trick?

Mainly lose weight and more importantly BF but it's not just as simple as that.

I did it by weighing myself and logging my food intake daily. I also did heavy compound weight lifting 3x's/wk and ate a high protein diet (35-40%) to build the strength and muscular definition that was revealed only after sufficient weight & body fat was lost.

It's also important to note that my abs were not revealed until my BF dropped from 16 to 10% over a 1 yr period following my initial 40# weight loss which took 5 months AND that I was eating at maintenance (not at deficit) when I did this.

This turned out to be a recomp period during which I lost 10# of BF and gained 6# of LBM which was not a lot on a per # basis but made all the difference in achieving not only visbile abs but the total lean, defined and muscular body that I have now.

I have been in maintenance for about 15 months now and my weight has remained constant at 158 +/-3 of the entire period, which at 5'8" is a very good weight for me.

I had to make minor adjustments in my maintenance cals over time which dropped from 2000 at the start to 1650 now as I lost weight & BF. I still weigh myself and log all my food daily and am still on a high protein diet.

I still lift 2-3 days/wk but not at heavy as before to maintain my strength and muscular definition and am also rowing 10k meters a day to do the same plus also to allow me to eat more w/o gaining any weight back.

This has worked for me but can't say if it would work for anyone else.

PS: I developed all of the core strength and definition needed to achieve visible abs by ONLY doing compound body lifts (DL, SQT, OHP & BP) and pushups, pullups snd dips. No ab specific exercises were necessary.

sgt1372 wrote: »

I did it at 67. Never had them b4 in my life.

The trick?

Mainly lose weight and more importantly BF but it's not just as simple as that.

I did it by weighing myself and logging my food intake daily. I also did heavy compound weight lifting 3x's/wk and ate a high protein diet (35-40%) to build the strength and muscular definition that was revealed only after sufficient weight & body fat was lost.

It's also important to note that my abs were not revealed until my BF dropped from 16 to 10% over a 1 yr period following my initial 40# weight loss which took 5 months AND that I was eating at maintenance (not at deficit) when I did this.

This turned out to be a recomp period during which I lost 10# of BF and gained 6# of LBM which was not a lot on a per # basis but made all the difference in achieving not only visbile abs but the total lean, defined and muscular body that I have now.

I have been in maintenance for about 15 months now and my weight has remained constant at 158 +/-3 of the entire period, which at 5'8" is a very good weight for me.

I had to make minor adjustments in my maintenance cals over time which dropped from 2000 at the start to 1650 now as I lost weight & BF. I still weigh myself and log all my food daily and am still on a high protein diet.

I still lift 2-3 days/wk but not at heavy as before to maintain my strength and muscular definition and am also rowing 10k meters a day to do the same plus also to allow me to eat more w/o gaining any weight back.

This has worked for me but can't say if it would work for anyone else.

PS: I developed all of the core strength and definition needed to achieve visible abs by ONLY doing compound body lifts (DL, SQT, OHP & BP) and pushups, pullups snd dips. No ab specific exercises were necessary.

sgt1372 wrote: »

I did it at 67. Never had them b4 in my life.

The trick?

Mainly lose weight and more importantly BF but it's not just as simple as that.

I did it by weighing myself and logging my food intake daily. I also did heavy compound weight lifting 3x's/wk and ate a high protein diet (35-40%) to build the strength and muscular definition that was revealed only after sufficient weight & body fat was lost.

It's also important to note that my abs were not revealed until my BF dropped from 16 to 10% over a 1 yr period following my initial 40# weight loss which took 5 months AND that I was eating at maintenance (not at deficit) when I did this.

This turned out to be a recomp period during which I lost 10# of BF and gained 6# of LBM which was not a lot on a per # basis but made all the difference in achieving not only visbile abs but the total lean, defined and muscular body that I have now.

I have been in maintenance for about 15 months now and my weight has remained constant at 158 +/-3 of the entire period, which at 5'8" is a very good weight for me.

I had to make minor adjustments in my maintenance cals over time which dropped from 2000 at the start to 1650 now as I lost weight & BF. I still weigh myself and log all my food daily and am still on a high protein diet.

I still lift 2-3 days/wk but not at heavy as before to maintain my strength and muscular definition and am also rowing 10k meters a day to do the same plus also to allow me to eat more w/o gaining any weight back.

This has worked for me but can't say if it would work for anyone else.

PS: I developed all of the core strength and definition needed to achieve visible abs by ONLY doing compound body lifts (DL, SQT, OHP & BP) and pushups, pullups snd dips. No ab specific exercises were necessary.