The real truth behind a 6 pack.

  • Posted by a hidden member.
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    Jul 26, 2010 8:52 PM GMT
    Hey everyone,

    I am 6'2 185 tall and thin build. I have been working aimlesly for 6 pack ab's but have yet to have any prevail.
    I have heard it all: Lose weight, eat lot's of protein, lift weight's, run.
    Can someone please tell me the real truth behind how to get 6 pack ab's.
    I do high intensity cardio running 5 time's a week and do lifting with a personal trainer 3 time's a week.
    I have literally cut my diet to yogert, oatmeal, chicken & protein shake's.
    Can someone please tell me what is a boy to do???
  • Posted by a hidden member.
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    Jul 26, 2010 9:01 PM GMT
    Not everybody has the required number of striations in the fascia (connective tissue surrounding muscles) needed for a six-pack. Some have more (8-pack) and some have less (2-pack), even when they have minimal body fat. This is a function of genetics and is impossible to change. There are some competing bodybuilders with 2-packs, for example.
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    Jul 27, 2010 12:30 AM GMT
    In the words of one doctor.. "Eat nothing but broccoli and run 6 miles a day."
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    Jul 27, 2010 12:49 AM GMT
    Raw beets, carrots, salads with lemon juice, tuna, non-fat milk on granola, and fresh fruit (especially pineapple & bananas) did it for me. Swim 1000 yards every other day, & 300 crunches on alternate days with an intense high rep. weights workout. Pasta, starch & mayo are some things to avoid. Other guys who look better than I do would also add "no cookies or desserts."
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    Jul 27, 2010 12:53 AM GMT
    Side planks. Leg lifts. Etc etc. Surprise will work in your favor.
    Proper stretching.
    Proper lower back work. In fact, think of 'ab work' as conditioning the plexus.
  • Posted by a hidden member.
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    Jul 27, 2010 12:56 AM GMT
    hockeynick79 saidIn the words of one doctor.. "Eat nothing but broccoli and run 6 miles a day."


    lol- you can't be serious. icon_razz.gif
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    Jul 27, 2010 12:57 AM GMT
    viveutvivas saidThere are some competing bodybuilders with 2-packs, for example.


    Seriously? Could you post some examples? (pics)
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    Jul 27, 2010 1:02 AM GMT
    Jockbod48 saidRaw beets, carrots, salads with lemon juice, tuna, non-fat milk on granola, and fresh fruit (especially pineapple & bananas) did it for me. Swim 1000 yards every other day, & 300 crunches on alternate days with an intense high rep. weights workout. Pasta, starch & mayo are some things to avoid. Other guys who look better than I do would also add "no cookies or desserts."


    Thx for posting this Jockbod. I have cleaned up my diet considerably in the past 2 wks and intend to keep it up. I'm a bit impatient, and am not sure how long it will take to undo the damage I did (I ate fast food for several days each week this past year...had lots of sweets, too), but I plan to be consistent and not let my urges get the better of me. Abs...wow, that would be like a dream to see abs...*sigh*
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    Jul 27, 2010 1:09 AM GMT
    darius30 said
    viveutvivas saidThere are some competing bodybuilders with 2-packs, for example.


    Seriously? Could you post some examples? (pics)

    Best abs:
    sagikalev.jpg
    Not nearly as good:
    Kent-Franklin-Young-Bodybuilder-Football
    Best example:
    adam-phebus-tan-01.jpg
    Just plain gross icon_razz.gif :
    kev3.jpg
  • BlackBeltGuy

    Posts: 2609

    Jul 27, 2010 1:12 AM GMT
    viveutvivas saidNot everybody has the required number of striations in the fascia (connective tissue surrounding muscles) needed for a six-pack. Some have more (8-pack) and some have less (2-pack), even when they have minimal body fat. This is a function of genetics and is impossible to change. There are some competing bodybuilders with 2-packs, for example.


    HE IS 100% CORRECT
  • Ironman4U

    Posts: 738

    Jul 27, 2010 1:17 AM GMT
    I was like you. Worked my abs hard and never could get the all-elusive six-pac. But I decided when I turned 50, it was a good goal.

    As an endurance athlete, I had the cardio down. And I did ab work in the gym after my workouts in the gym about 5 days a week. But all it got me was a hard flat stomach with no real definition.

    I started an intense (I mean INTENSE) 2 day a week focus on core and abs...instead of adding 15-20 minutes on the end of other workouts in the gym. And the results came. My workout is in my profile if you are interested. Obviously if you don't do tons of cardio, diet becomes much more important (get rid of the carbs and sugar).

    (FYI, my abs are more cut now than my pics actually show.) Good luck...if I can do it at 50+, anyone can do it. But you have to work for it (genetics aside).
  • NerdLifter

    Posts: 1509

    Jul 27, 2010 1:18 AM GMT
    Ah I want a 6-pack, but I'm going to concentrate first on my elusive nemesis: weight gain!
  • Posted by a hidden member.
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    Jul 27, 2010 1:19 AM GMT
    I meant the topic was a good one.....
  • NerdLifter

    Posts: 1509

    Jul 27, 2010 1:20 AM GMT
    Ironman4U saidI was like you. Worked my abs hard and never could get the all-elusive six-pac. But I decided when I turned 50, it was a good goal.

    As an endurance athlete, I had the cardio down. And I did ab work in the gym after my workouts in the gym about 5 days a week. But all it got me was a hard flat stomach with no real definition.

    I started an intense (I mean INTENSE) 2 day a week focus on core and abs...instead of adding 15-20 minutes on the end of other workouts in the gym. And the results came. My workout is in my profile if you are interested. Obviously if you don't do tons of cardio, diet becomes much more important (get rid of the carbs and sugar).

    (FYI, my abs are more cut now than my pics actually show.) Good luck...if I can do it at 50+, anyone can do it. But you have to work for it (genetics aside).


    Hope you don't mind if I copy and paste your profile and try it out when I'm done bulking!
  • laxdude25

    Posts: 604

    Jul 27, 2010 1:24 AM GMT
    good genes are the best and easiest way. i haven't done focused ab work in a long time, but have pretty good abs for a 50 year old. i do some core work, and racing sailboats involves the equivalence of dozens of crunches a week, but seriously most of it is genetics. huge kudos to you guys who have been able to battle genes and achieve great abs the tough way.
  • barriehomeboy

    Posts: 2475

    Jul 27, 2010 1:24 AM GMT
    Liposuction is your friend, paisano.
  • BlackBeltGuy

    Posts: 2609

    Jul 27, 2010 1:29 AM GMT
    barriehomeboy saidLiposuction is your friend, paisano.


    i did lipo and it didnt make a difference im always going to be "thick" i eat very well and adhere to a heavy diet due to my fight training. no abs just 2 if im lucky and havent eaten nothing but adderal and lettuce for a month
  • tituspullo197...

    Posts: 203

    Jul 27, 2010 1:35 AM GMT
    you don't have to have a six pack or an eight pack to be sexy... be healthy and fit and don't carry around too much of a spare tire, and then just be confident with who you are. and focus as much on your inner life and personality as you do on your body... a relationship based on body image lasts only as long as the body stays exactly as it was; a relationship based on mutual understanding and genuine respect lasts a hell of a lot longer. and as jaded as i am about romance and relationships, i will admit that a deep and abiding love is every bit as sexy as the hottest hook-up. sometimes more so.
  • Posted by a hidden member.
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    Jul 27, 2010 1:50 AM GMT
    Example of genetic differences. Count them:


    Arnold+Schwarzenegger18.jpg

    versus

    Roman-Karmazin6.jpg

    or

    leepriestinterview1kbig.jpg

    or

    20030818122423.jpg

    or

    attachment.php?attachmentid=46562&d=1056

    versus lopsided, another common variation

    attachment.php?attachmentid=46567&d=1056
  • Posted by a hidden member.
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    Jul 27, 2010 1:54 AM GMT
    Karate1974 said
    barriehomeboy saidLiposuction is your friend, paisano.


    i did lipo and it didnt make a difference im always going to be "thick" i eat very well and adhere to a heavy diet due to my fight training. no abs just 2 if im lucky and havent eaten nothing but adderal and lettuce for a month


    Karate I am so sorry you spent the $$$ for lipo and it didn't work. I would feel awful.
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    Jul 27, 2010 3:13 AM GMT
    Frostea23 saidAh I want a 6-pack, but I'm going to concentrate first on my elusive nemesis: weight gain!


    LOL must be nice!! Weight gain LOL LOL Want some?
  • Anto

    Posts: 2035

    Jul 27, 2010 3:47 AM GMT
    viveutvivas saidNot everybody has the required number of striations in the fascia (connective tissue surrounding muscles) needed for a six-pack. Some have more (8-pack) and some have less (2-pack), even when they have minimal body fat. This is a function of genetics and is impossible to change. There are some competing bodybuilders with 2-packs, for example.


    I wish more people understood this!
  • Posted by a hidden member.
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    Jul 27, 2010 3:50 AM GMT
    This diet might help you



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  • Anto

    Posts: 2035

    Jul 27, 2010 3:57 AM GMT
    I would say that what viveutvivas and others have said apply to more than just stomach muscles too.

    Bodies vary in structure including bone, how visible muscles are, how they are shaped, where they connect, and how/where fat is stored vary greatly from one person to the next, even when exercising and eating the same.

    Dieting and exercise only helps you reach your genetic potential, it doesn't necessarily make you look the way you want when comparing to another person.
  • Posted by a hidden member.
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    Jul 27, 2010 5:02 AM GMT
    If all else fails, Fix it in post.

    Photoshop. Heck, when you die, it's the remaing photographic evidence that will be a testament to your once youthful "good looks". icon_biggrin.gif