How to maintain abs/muscles?

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    Aug 08, 2012 1:24 PM GMT
    I don't have a very strict diet or exercise plan. I kind of just eat whatever I want without eating too much, usually staying within 1,000 to sometimes 2,000 calories. I try to exercise between 3 and 5 times a week from 25 minutes to an hour.

    Now something I don't understand is how to maintain my abs. I can run 5 miles one day and i'll have a layer of fat over my abs, and the other day I could be totally sedentary and my abs look amazing lol... what is causing my abs to show? they seem to show up when I least expect them to... like on a day that i ate 10 cookies...

    Also, whenever I do weight training and grow some muscle, it almost always goes away within days.

    Here is my typical diet:

    Breakfast - Whole grain cereal, maybe fruit or yogurt

    Lunch - Chicken breast or pork, rice or pasta, and always fruit at the end, like strawberries, oranges, bananas...

    Snack - Cookies... lol

    Dinner - Kind of the same thing as lunch

    Snack - Banana, chocolate, or a latte at Starbucks...

    Soo I eat pretty much that every day and my abs/muscles just spontaneously appear and disappear. What am I doing wrong? Is it low testosterone or some other underlying health problem?
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    Aug 08, 2012 2:24 PM GMT
    Abs are mostly genetics and diet. No matter how much you work for them if you are eating too much high calorie food you won't see them pop.
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    Aug 08, 2012 2:40 PM GMT
    I don't know your portion sizes, but my guess is that your protein intake is insufficient and/or inconsistent. You'll lose muscle mass through catabolization if you're not getting enough protein or calories to sustain the new muscle. As you gain, you need to eat more to maintain since muscle requires more calories for maintenance than fat.
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    Aug 08, 2012 2:44 PM GMT
    Things change when you get past early 20's. Abs are the last muscle group to show. And it takes a lot more than 'eat whatever I want' to get them to show.
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    Aug 08, 2012 3:15 PM GMT
    water weight i would say, when you are trainingyou can flatten out if not enough carbs are eaen prior or post training.

    thats my guess happens to me when im lean.
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    Aug 08, 2012 4:22 PM GMT
    I usually work with dieticians for good eating habits. Over the passed years I noticed how diet can change the physique dramatically but especially based on the types of foods consumed.

    Bringing this to the abdominal area, I used to consume a whole lot of fruit juice/whole fruit in order to increase my calories (this was when I weighed 17kg less than what I weighed now). This was together with hard ass gym sessions. I
    ws pretty cut at first but when I turned 24 or so, I started getting fat around my mid section (a lot more than you would expect)

    I subsequently had 22% fat around my ab area (using caliper measurements) and had a total body fat % of 13.5%. So I consulted another dietician. Conclusion: fruit intake / simple sugars.

    So norlw I only drink skim milk, water or tea without sugar. Result: dropped by 7% fat around my abs in 6 weeks and still dropping as we speak.

    Moral of the story is watch what food you eat.
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    Aug 08, 2012 5:29 PM GMT
    bodyboarder725 saidI don't have a very strict diet or exercise plan. I kind of just eat whatever I want without eating too much, usually staying within 1,000 to sometimes 2,000 calories. I try to exercise between 3 and 5 times a week from 25 minutes to an hour.

    Now something I don't understand is how to maintain my abs. I can run 5 miles one day and i'll have a layer of fat over my abs, and the other day I could be totally sedentary and my abs look amazing lol... what is causing my abs to show? they seem to show up when I least expect them to... like on a day that i ate 10 cookies...

    Also, whenever I do weight training and grow some muscle, it almost always goes away within days.

    Here is my typical diet:

    Breakfast - Whole grain cereal, maybe fruit or yogurt

    Lunch - Chicken breast or pork, rice or pasta, and always fruit at the end, like strawberries, oranges, bananas...

    Snack - Cookies... lol

    Dinner - Kind of the same thing as lunch




    Paleo diet fixes everything without calorie counting. It's an all you can get full Fat diet. Simply stated you can't get stuff that the body is not designed to
    Metabolize.
    Fat diet.

    Snack - Banana, chocolate, or a latte at Starbucks...

    Soo I eat pretty much that every day and my abs/muscles just spontaneously appear and disappear. What am I doing wrong? Is it low testosterone or some other underlying health problem?
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    Aug 08, 2012 5:33 PM GMT
    Alpha13 said
    bodyboarder725 saidI don't have a very strict diet or exercise plan. I kind of just eat whatever I want without eating too much, usually staying within 1,000 to sometimes 2,000 calories. I try to exercise between 3 and 5 times a week from 25 minutes to an hour.

    Now something I don't understand is abs look amazing lol... what is causing my abs to show? they seem to show up when I least expect them to... like on a day that i ate 10 cookies...




    Paleo diet fixes everything without calorie counting. It's an all you can get full Fat diet. Simply stated you can't eat stuff that the body is not designed to
    Metabolize.
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    Aug 08, 2012 6:02 PM GMT
    you have a 26 inches waist, what fat around your mid section are you talking?? icon_rolleyes.gificon_rolleyes.gificon_rolleyes.gificon_rolleyes.gificon_rolleyes.gificon_rolleyes.gif
  • Kwokpot

    Posts: 329

    Aug 09, 2012 2:34 AM GMT
    globe_trotter saidyou have a 26 inches waist, what fat around your mid section are you talking?? icon_rolleyes.gificon_rolleyes.gificon_rolleyes.gificon_rolleyes.gificon_rolleyes.gificon_rolleyes.gif

    He's also the same hieght as I am and weighs 35lbs less???icon_confused.gif
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    Aug 09, 2012 2:46 AM GMT
    bodyboarder725 said How to maintain abs/muscles?
    Be nice to him.
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    Aug 09, 2012 2:48 AM GMT
    globe_trotter saidyou have a 26 inches waist, what fat around your mid section are you talking?? icon_rolleyes.gificon_rolleyes.gificon_rolleyes.gificon_rolleyes.gificon_rolleyes.gificon_rolleyes.gif


    wait...is it anatomically possible to be a man and have that small of a waist!?

    but yes, abs are genetic and diet. i actually don't eat enough to stay too muscular, which sucks, but i guess there are worse things to complain about
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    Aug 09, 2012 2:55 AM GMT
    Your ab visibility probably changes based on you being hydrated or not. If you don't drink any water they'll probably be more visible. Only 1k cal a day? icon_eek.gif Please eat more =/, I can't imagine what you're doing to your body is healthy.
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    Aug 09, 2012 2:58 AM GMT
    I'm the same height but weigh about 30 lbs more. I'm skeptical that abdominal fat is your problem. You're too lean for that. I'd say it's water retention or more likely undigested food still in your system. You probably need to reduce the cardio and increase resistance training, and bump up the AB exercises.

    You might want to throw in a late night protein shake too.
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    Aug 09, 2012 2:58 AM GMT
    bodyboarder725 saidI don't have a very strict diet or exercise plan. I kind of just eat whatever I want without eating too much, usually staying within 1,000 to sometimes 2,000 calories. I try to exercise between 3 and 5 times a week from 25 minutes to an hour.

    omg how are you still alive
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    Aug 09, 2012 4:27 AM GMT
    Neight said
    bodyboarder725 saidI don't have a very strict diet or exercise plan. I kind of just eat whatever I want without eating too much, usually staying within 1,000 to sometimes 2,000 calories. I try to exercise between 3 and 5 times a week from 25 minutes to an hour.

    omg how are you still alive
    He's only 5'6" and 105 lbs (according to his profile stats). 2000 calories should be enough for him to maintain, and maybe even slowly gain muscle mass.
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    Aug 11, 2012 2:17 PM GMT
    when your abs look their best is going to change depending on what you eat and when...if you have too much sugar or salt forget about them. Dont worry about it too much, as long as you are eating a healthy diet and splurging within reason you will be okay
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    Aug 11, 2012 6:52 PM GMT
    Lol, paleo police alert.

    Watch your macros. Do something that burns massive amounts of fat (HIIT hill sprints)...it's that simple.
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    Aug 12, 2012 11:58 PM GMT
    As a few posters have noticed, this is really not an issue that should be covered on RJ. 5'6" and 105 and he is concerned with abs showing at times of the day.

    He says he eats 1000-2000 calories a day, but I seriously doubt it without seeing your portion sizes. If you are indeed eating this much, you likely have a medical condition and a disorder of your GI tract, including chron's disease, ulcerative colitis, REAL celiac disease (not a gluten fadist), and/or inflammatory bowel of unknown etiology. Please see a doctor (MD or DO) to find out about this.

    The only advice I have at this point is to limit your running to no more than 20 min a day (for heart health) at a moderate pace, begin a weight training program, and seriously find a professional to start looking at your diet (ie a registered dietitian (RD)--if you went to the doctor they would refer you to one just based on your clinical signs).

    You need to eat more food and not worry about your abs. It is possible you would have low testosterone from body weight alone right now--secondary to the weight issue--but I cannot diagnose and you need to see a doctor.

    BMI for you is 16.9 and 74% of standard weight of 142, where red flag would be anything under 85% of it. If you don't eat food, your heart will give out, and you will die.