Getting abs/already thin

kaseaman3916 · December 2018

Hi this is my first time posting here. I’m not trying to make something simple when I know body changes require a lot of work. But what I want is nothing extreme.

So I have lost weight and I am at 118 at 5 foot 6 so I don’t have any fat blocking me from abs. I don’t want some crazy hardcore six pack, I just am looking for as much definition as I can for my upcoming vacation.

I eat a protein shake everyday now and otherwise eat fairly healthy meals. With this diet and doing some ab exercises every day does anyone think I can see some changes in a month? Any suggestions? Tips?

sardelsa · December 2018

Sounds like you are lacking the muscle base for abs with your current stats. My recommendation would be to run a bulk cycle, keeping a smaller surplus, adequate protein and a progressive lifting program. However, you won't see much progress in a month, especially since you will be gaining.

Alternatively you can recomp and maintain your weight until after your vacation but you likely won't make too much progress there either since recomp is very slow. I'm not sure if you are male or female but buying a nice swimsuit, outfits, pampering yourself before your vacation can go a long way.

pinggolfer96 · December 2018

Not being mean, but just reading your post, you seem highly uneducated/ misinformed regarding your goals, reality of your goal, nutrition...etc. I don’t say that in a mean way, only to help you. For one, a protein shake doesn’t do anything, it’s just food aka...protein, there’s nothing advantageous about a protein shake and also what does “healthy” mean to you. Cause food labeling is also a myth. There’s nothing “healthy or unhealthy” about food and someone’s description of healthy can highly differ from others. And definition comes with low body fat....it just seems like you lack muscle composition to have developed abs and they take WAY longer to develop than a month...any muscle does. Also, toning and building muscle are two different phases that require a deficit and one requires a surplus. Also training a muscle everyday isn’t optimal for muscle growth and your prob doing bodyweight/ typical abs exercises which also aren’t optimal for development, weighted ab exercises are best. Also you said you asked about your diet....but you said a protein shake and fairly healthy meals....that tells us nothing. I’m sorry, I’m not trying to come off as a d bag or anything just trying to help you and get you an answer once your goals are aligned and bring you to reality of you achieving your goals

DavidLowber · December 2018

Find your body fat percentage. Most gyms will administer the test for free. Then diet until you get down to 12% body fat. Maintain steady diet and begin ab training 3 times a week. Unfortunately there is no way to get ripped quick, takes dedication patience and discipline. I'm not a trainer. This is simply what I did, abs became strongly visible after 3 months. Good luck!

mom23mangos · December 2018

DavidLowber wrote: »

Find your body fat percentage. Most gyms will administer the test for free. Then diet until you get down to 12% body fat. Maintain steady diet and begin ab training 3 times a week. Unfortunately there is no way to get ripped quick, takes dedication patience and discipline. I'm not a trainer. This is simply what I did, abs became strongly visible after 3 months. Good luck!

OP is female. Please don't diet down to 12% BF. As you mentioned you are already thin enough for abs to be visible if you had the muscle base. It won't be fast, but add in planks, ab roller, hanging leg raises, straight arm pulldowns, stomach vacuums, etc. along with a teeny surplus and you will be able to see results in a few months. You might even be happy with what you get in a month since you aren't looking for a six pack or anything. You could probably get decent oblique outline/midline definition in that time.

kaseaman3916 · December 2018

Thank you my friend 😁 that’s all I was wondering

rheddmobile · December 2018

I think you could probably see some improvement in a month. My favorite targeted core exercise is abs rollouts, they don't stress your spine like crunches, and provide the benefits of a plank, plus being dynamic. If you go diagonally as well as straight out, it works more muscles. If your gym doesn't have an abs roller, they are cheap or you can use a dumbbell or barbell as an abs roller.

JBanx256 · December 2018

For a female, dieting down to 12% without knowing what you're doing is not good advice. A month really isn't a lot of time. If you had adequate muscle underneath a little bit of "fluff," that is one thing, but, as someone else pointed out, it doesn't sound like you've established much to work from at this point. You can probably get a little bit better definition - abs 3x per week should help. Good luck!

psuLemon · December 2018

sardelsa wrote: »

Sounds like you are lacking the muscle base for abs with your current stats. My recommendation would be to run a bulk cycle, keeping a smaller surplus, adequate protein and a progressive lifting program. However, you won't see much progress in a month, especially since you will be gaining.

Alternatively you can recomp and maintain your weight until after your vacation but you likely won't make too much progress there either since recomp is very slow. I'm not sure if you are male or female but buying a nice swimsuit, outfits, pampering yourself before your vacation can go a long way.

I agree on a good bulk cycle. I don't so much agree with the recomp. In my experience, i havent seen someone at the body of a healthy weight be able to pull it off. Now the OP could gain about 10 lbs and then recomp but that would depend on personal goals.

Getting abs/already thin

Replies

Categories