Trying to get that flat stomach

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    Jul 05, 2012 3:08 AM GMT
    Whats up guys I go to the gym 3x a week iam getting arms legs and everything else in shape but can't seem to get my midsection tight? don't get me wrong I dont have a beer belly, Iam 6ft, 185, 36 waiste, I want that tight midsection, so if their are any cool nice guys willing to help a bro out and get me started on a good work out plan i would greatly appreciate it, pls also tell me how many sets / reps to do and how long to do the treadmill, thanks guys looking forward to here from you.
  • UncleverName

    Posts: 741

    Jul 05, 2012 5:53 AM GMT
    This would be a great place to start:
    http://www.realjock.com/gayforums/?searchtext=Abs
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    Jul 05, 2012 6:02 AM GMT
    Cut out the inflammatory foods (google them). That increase visceral (belly) fat.
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    Jul 05, 2012 11:47 AM GMT
    there are three main reasons why you wouldn´t have a flat stomach

    (1) lack of abdominal muscle tone
    (2) fat
    (3) inflammatory bowel issues caused by food intolerances etc.

    Exactly which of these depends on the case..... Both 2 and 3 are sorted only by diet. Look there first.
  • Buddha

    Posts: 1767

    Jul 05, 2012 8:43 PM GMT
    paulflexes saidCut out the inflammatory foods (google them). That increase visceral (belly) fat.


    Wtf I had no idea about this. I've been drinking tons of milk just because everyone saying it's so good for your health and because it contains protein.
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    Jul 05, 2012 8:45 PM GMT
    guy above is right, cut out milk.
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    Jul 05, 2012 8:46 PM GMT
    Best way to get a six pack is to cut out gluten, grains, legumes, dairy, added sugars and alcohol. Eat lean proteins, fibrous veggies, some fruit/nuts, and healthy oils/fats like avocado and olive oil. Here's a good site for food information: http://whole9life.com/
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    Jul 06, 2012 12:19 AM GMT
    Dont forget late night eating...Also check with your doctor to see if you are Pre Diabetic..icon_biggrin.gif
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    Jul 06, 2012 3:31 AM GMT
    Diary is my big problem... likely why i can't loose that 6 lb belly... LOL. i love all diary, cheese the most... icon_cry.gificon_redface.gif
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    Aug 19, 2012 5:57 AM GMT
    Run and run some more, and more and more and more. The belly will go then tone with a balanced core regime. Diet is important, critical, the most basic issue being calories 'in' and calories 'out'. How you make up those calories is your next consideration. Those going 'in' need to be balanced for nutrients, Carb/protein split and sanity/indulgances. Burning the calories has to be done across the full range of cardio rates/zones and in roughly the right proportions - long medium/comfortable sessions for fat burning and HIT or HIIT to up the metabolism after leaving the gym. You can achieve all the calory burn with different weight programs (cross fit/kettle bells etc) but running is the most efficient use of time/energy. Run! icon_rolleyes.gif


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    Aug 19, 2012 6:20 AM GMT
    This thread make me wonderful if Monk has a beautiful body with lean stomach

    XH4JF00Z.jpg
  • Tombo

    Posts: 355

    Feb 02, 2013 12:04 PM GMT
    Is dairy really that bad? Even skimmed milk? Any suggestions on how to make porridge (oatmeal to all of you icon_razz.gif ) without skimmed cow milk?
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    Feb 03, 2013 9:23 AM GMT
    Tombo saidIs dairy really that bad? Even skimmed milk? Any suggestions on how to make porridge (oatmeal to all of you icon_razz.gif ) without skimmed cow milk?


    use water. water and then add sunflower seeds for a bit of crunch and if you are a big baby some raisins for sweetness.
  • LoveAndPeace

    Posts: 460

    Apr 25, 2013 3:35 AM GMT
    What about almond milk?
  • bobsmith_ca

    Posts: 8

    Apr 27, 2013 4:41 PM GMT
    All the stuff that has been said is great and all but the main reason you are not getting a flat stomach is because you are likely not hitting your caloric restriction.

    How many calories do you consume per day? How many do you burn? What are your macros? Try running a 500 calorie deficit for next 2 - 3 months and report back. Not trying to sound bitchy, but you will not flatten your stomach and lose considerable amount of fat without going through the basics first.

    Just my 2 cents...
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    Apr 27, 2013 4:49 PM GMT
    Tombo saidIs dairy really that bad? Even skimmed milk? Any suggestions on how to make porridge (oatmeal to all of you icon_razz.gif ) without skimmed cow milk?


    I mix oat meal with nothing but applesauce. Delicious, not dry, healthy, and keeps me going without hunger for several hours.
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    May 01, 2013 2:28 PM GMT
    To be honest i would'nt let it worry you if you dont get a 6 pack, just be happy with who you are and dont become on of the shallow sheep.

    icon_smile.gif
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    May 01, 2013 2:45 PM GMT
    it seems to somewhat depend on person to person as well... some people cannot live without dairy, so they have to cut other things to compensate, etc. for me it's wheat. I love it but it is so fattening for me. if I cut it out I can drop fat super quickly, but it's tough to do.
  • muscsportsguy

    Posts: 133

    May 01, 2013 3:47 PM GMT
    I'm working on getting that last bit of my stomach to flatten out, as well, and have gotten some good advice which is helping a lot (almost ready to post new pics icon_biggrin.gif).

    1. Use omega-3 oil as a source for "good fats."

    2. Lower your carb intake to around 100-150g per day (this is about a third to half of what's in a "normal" diet - it's not so low that you have to totally avoid carbs but you have to be smarter and more deliberate about it).

    3. If you're doing a lot of lifting but want to also get lean, then don't take in as much protein as you might think you need - you can actually overdo it, which may lead to some extra lbs. You want enough to help you build, but not so much that the protein gets stored as fat.

    4. Up the intensity of your cardio - you need to "shock" your body. Whatever cardio you're doing, do it with more intensity. This doesn't mean run 2 miles instead of 1. It means run 1 mile faster (or up a hill...or both). Do things like box jumps during your lifting which will raise your heart rate. Ride a bike, alternating higher and lower intensity. Take a class which gets your heart rate going (a boxing class...anything that forces you to spike your heart rate).

    Try all or some of those and I guarantee you'll see results. I spent the last 6 months traveling a ton for work. Was out of my routine, harder to eat well, etc. In the last month I'm back in my routine and I've done all of the above and the results are great, and I feel great. So give it a go and good luck!
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    May 02, 2013 6:49 PM GMT
    It's a combination of workout and diet. I would recommend "raw vegetable juicing" on top of a lean diet. Broccoli, Brussels Sprouts, Cauliflower, Red Cabbage helps with belly fat.
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    May 05, 2013 12:40 AM GMT
    LoveAndPeace saidWhat about almond milk?
    Almond milk is my secret weapon against belly fat. I drink it daily. icon_cool.gif
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    May 14, 2013 12:24 AM GMT
    I've recently given up milk once again! The place I miss it most is at coffee time. I've found coconut milk is great in coffee.

    However thats when I'm at home, and when I travel for work (8-11 days a month) I don't have access to coconut milk- starbucks has soy milk- any thoughts on wether or not soy milk is a good alternative to the coconut milk?
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    May 14, 2013 12:33 AM GMT
    Is Soy milk acceptable or is it bad like dairy?
  • gwuinsf

    Posts: 525

    May 14, 2013 5:56 PM GMT
    ATC84 saidIs Soy milk acceptable or is it bad like dairy?


    Soy milk is a better choice than dairy milk as long as it isn't sweetened. Milk will spike your insulin.

    You will get differing arguments about Soy and the danger of the phytoestrogens in it. These are compounds that mimic the qualities of estrogen. Some say it's true, some say it's a myth. I've met someone who told me he developed gynecomastia from too much soy consumption. I choose to believe it's true so I don't consume it.

    The other problem with soy is that most sources of soy are GMO. If that's a concern to you, than that's another strike against soy.

    If your only concern is what to put in your coffee, the amount is so small that I wouldn't sweat it (unless you drink coffee by the pots). I never put cream in my coffee put I used to put sweetener. It didn't take me very long at all to get used to (and start enjoying) black coffee.
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    May 14, 2013 10:46 PM GMT
    HIIT!