One Month to Abs?!

  • Posted by a hidden member.
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    Nov 08, 2011 12:11 AM GMT
    Ok, so the subject line is a little misleading, but I thought it was catchy. icon_biggrin.gif

    First, the stats: 27, 5'10", low 150's

    I've been hitting the gym 4 days a week pretty consistently for about 3 or so months now. I started off on the machines and have slowly begun to transition over to the big boy weights (aka the free weights).

    In the middle of August, I was in the mid 160's, which has always looked heavy on me (at least in my opinion). So, I did weight training, some cardio, and cut calories.. now, almost 3 months later, I'm in the low 150's. My face has thinned and I can see a difference in my body, so that's great.

    Here's the problem: I still have fat on my stomach. Yes, it's less than it was in August, but it's still an issue. And while I don't necessarily need a six pack by next month, I do have an event that will require me to be scantily clad in December... and stomach fat isn't going to cut it!

    I'm worried that if I continue to cut calories and lose weight, I'm going to end up getting too skinny (I was in the 130's in college and it was too skinny for my taste). I know you can't "spot reduce," so how can I make this work?

    My long term goal is to lose body fat and then add muscle, but I'm definitely not consuming enough calories each day to put any any significant muscle right now (probably 1,500 on average?).

    Here are some pics for reference (taken a few days ago):

    [PHOTOS REMOVED]

    (Yes, I know I have bird legs... I'll admit, I used to skip leg days but I have started doing it now!)

    Typical gym day: Weights for about 40 minutes and then 20 minutes of cardio. I'll sometimes do the ab machine, but I know it's kind of pointless until the stomach fat is gone.

    Lastly, and take this with a grain of salt (because I may have been using it wrong)... one of the trainers left a body fat reader unattended last week, so I seized the moment to test myself (usually you have to listen to them ramble on about buying training sessions, haha). It came back at 8.6% body fat. Whether that's right or not, I don't know... but if it is, I'm a bit stumped about the stomach fat!

    Any help you guys could offer, whether it be dieting, workouts, etc, would be much appreciated! If you need any details about the workouts I do or what I eat, etc., let me know!

    THANKS IN ADVANCE! icon_biggrin.gif
  • Posted by a hidden member.
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    Nov 08, 2011 12:32 AM GMT
    It's hopeless. I've long given up on that dream.
    http://www.realjock.com/gayforums/1290572
    Now I just aim for bigger pecs.

    If you're really keen on this, try the P90X ab ripper exercises.
  • Posted by a hidden member.
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    Nov 08, 2011 2:19 AM GMT
    Dude, you don't need to cut any fat. You just need to build muscle. Start mixing up your weights routine. Find something that suits your body and building muscle. Eat MORE, not less, and once the chest and abdominal muscles start to fill in, you'll look leaner. plus muscle burns more calories/fat blah blah blah.
  • nwguy1027

    Posts: 29

    Nov 08, 2011 2:21 AM GMT
    I think you have less of an issue with stomach fat and more with muscle/definition. If I were you I would start doing much more ab work in your daily routine and I'm not talking just straight crunches. Try this and see how it goes,

    day 1: 4 sets of 15-25 normal crunches.
    day 2: 4 sets of 15-25 bicycle crunches.
    day 3: inverted sit up with a weight 4 sets of 15-25.
    day 4: planking 4 sets of 30 secs- 1 minute.

    feel free to add or remove reps or time as your fitness allows. This variation should give you an "all over" ab workout to get into all your abdominal and oblique muscles and not just your "6 pack abs". If the exercises become easy think of ways to challenge yourself either with more reps/time or by off balancing yourself in some way.

    hope this helps! let me know if you need more advice/ideas for exercises, i'm a CSCS so I am full of ideas!
  • Posted by a hidden member.
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    Nov 08, 2011 2:42 AM GMT
    What are abs? icon_cry.gif
  • Posted by a hidden member.
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    Nov 08, 2011 3:23 AM GMT
    nwguy1027 saidI think you have less of an issue with stomach fat and more with muscle/definition. If I were you I would start doing much more ab work in your daily routine and I'm not talking just straight crunches. Try this and see how it goes,

    day 1: 4 sets of 15-25 normal crunches.
    day 2: 4 sets of 15-25 bicycle crunches.
    day 3: inverted sit up with a weight 4 sets of 15-25.
    day 4: planking 4 sets of 30 secs- 1 minute.

    feel free to add or remove reps or time as your fitness allows. This variation should give you an "all over" ab workout to get into all your abdominal and oblique muscles and not just your "6 pack abs". If the exercises become easy think of ways to challenge yourself either with more reps/time or by off balancing yourself in some way.

    hope this helps! let me know if you need more advice/ideas for exercises, i'm a CSCS so I am full of ideas!


    Don't mind me as i steal this...
  • djzilla

    Posts: 138

    Nov 08, 2011 4:03 AM GMT
    What's an inverted sit-up? Is that on a decline bench?
  • nwguy1027

    Posts: 29

    Nov 08, 2011 4:10 AM GMT
    djzilla saidWhat's an inverted sit-up? Is that on a decline bench?


    you got it djzilla. an inverted sit up is an exercise when your head starts below your feet, it can be anything from a decline bench to hanging upside down from a bar.
  • Posted by a hidden member.
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    Nov 08, 2011 4:12 AM GMT
    You're body looks quite sexy, already. I know how you feel about the abs, mine are stubborn.
  • Posted by a hidden member.
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    Nov 08, 2011 4:15 AM GMT
    The bulge is quite distracting....I approve! icon_twisted.gif
  • wander2340

    Posts: 176

    Nov 08, 2011 4:29 AM GMT
    I agree with nwguy1027. Bicycle crunches helped to make my abs bust through the belly fat. Try and do at least 100 per day. The more the better. Do them 'til you can't do anymore. Take a short break and do it again. You can do this every single day and they can be done in just 10 to 15 minutes at home. Not sure what sort of results you'll have in just one month but it will be better than nothing at all.

    I do lots of other ab stuff (even P90X Ab Ripper) but the bicycle crunches have always been the most effective for me. I'm working with a trainer now to gain muscle on my legs, arms and upper body to help burn off more belly fat. It's really tough but so worth it.
  • Neferti

    Posts: 55

    Nov 08, 2011 2:23 PM GMT
    You're easily around 15% bodyfat from the pics you posted. The lack of muscle makes a visual estimate a bit challenging though, but definitely in the mid-teens. You won't be able to drop enough fat by late December to have abs for your event, so just face that fact. I would suggest starting on a well rounded routine like Rippetoe's 5x5 for the next few months and put on some quality muscle and gain some strength. Then in the spring you can consider going on a cut for the summer.
  • CuriousJockAZ

    Posts: 19119

    Nov 08, 2011 2:37 PM GMT
    Three of the best exercises for ABS

    1) FLUTTER KICKS



    2) HANGING LEG RAISES



    3) BICYCLE CRUNCHES




    Cardio and diet are also key. You have to really push yourself doing the cardio for the next month. If your gym has SPINNING CLASSES, those are the best way I know to really push yourself during a cardio routine.

    As for diet, you can spend hours upon hours pushing yourself in the gym, but if your diet isn't in check -- and I mean SERIOUSLY in check if you truly want to see results in one month --- then you're just spinning your wheels. When I need to lean up fast, the very best diet I know of that is also healthy is the simple FISH DIET --- meaning you basically eat nothing but SMALL portions of fish 5 times a day. If you don't like fish, chicken will do. Trust me, it works.

    Finally, drink lots and lots and LOTS of water

    Good luck!!!
  • Posted by a hidden member.
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    Nov 08, 2011 2:40 PM GMT
    q1w2e3 saidIt's hopeless. I've long given up on that dream.
    http://www.realjock.com/gayforums/1290572
    Now I just aim for bigger pecs.

    If you're really keen on this, try the P90X ab ripper exercises.


    Lol me too. I gave up on abs and decided to clean bulk to over 180, or until April when ill cut for summer.

    I'm already up 10 lbs in 2-3 weeks. I weighed myself this morning and was 169.7. And although my stomach looks bigger, my arms and chest look o so sexy ; )
  • Posted by a hidden member.
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    Nov 08, 2011 3:01 PM GMT
    I agree w yourname2000. "Abs are definitely made in the kitchen"

    The advice you are getting here is spot on with the diet and exercises. But be patient and don't go overboard about dieting as you need the calories (especially protein) to support your metabolism and muscle growth. Some of this is age related. Don't take this wrong but it looks like you are still growing out of some of your baby fat. Were you a "late bloomer"? I know I was. It bugged the hell out of me when I was in my 20s seeing guys around me (my age) looking more like men rather than boys (me). Though you can help it along some, nature has to do its job here too. Steady and consistent attention to diet and exercise will lead to the results you are looking for.

    You look amazing as you are so don't get over worried about it.

    All the best.
  • Posted by a hidden member.
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    Nov 08, 2011 3:48 PM GMT
    CHIdude saidWhat are abs? icon_cry.gif
    Antilock Braking System
  • Posted by a hidden member.
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    Nov 08, 2011 11:14 PM GMT
    Hey, guys! Thanks for all the great advice! icon_smile.gif ( except Neferti icon_rolleyes.gif )

    I'm definitely going to make some changes to my diet and work out. I realize (and stated in my post, ahem) that I don't really expect to have abs by next month... the goal is just to lose some of the stomach fat before then.

    I'm only a few months into this workout routine, so the muscle gain will come in time, I'm sure. My first goal was to lose some of the extra weight I'd gained over the summer. So, now that I've done that, I can start to focus on muscle gain.

    Thanks again!
  • JerryRogers

    Posts: 1

    Nov 08, 2011 11:48 PM GMT
    I always checked out this website before I got six pack abs of my own - http://sixpackabs.hostei.com/. They have a great free guide showing you a quick workout to get six packs. It really kicked my butt :p
  • Posted by a hidden member.
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    Nov 09, 2011 12:30 AM GMT
    Good stuff - thanks (everyone) for all the info and to the OP for question... and the lovely smile. icon_biggrin.gif
  • Posted by a hidden member.
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    Nov 09, 2011 1:10 AM GMT
    manboy_nyc saidGood stuff - thanks (everyone) for all the info and to the OP for question... and the lovely smile. icon_biggrin.gif


    Well, thanks! icon_smile.gif