How to get six pack more visible

  • ignaceqbc

    Posts: 202

    May 06, 2013 5:01 PM GMT
    hi guys..any one can share the daily food? those who are already SIX pack, i really need your advice
  • calibro

    Posts: 8888

    May 07, 2013 2:07 AM GMT
    sharpie
  • ignaceqbc

    Posts: 202

    May 07, 2013 3:34 AM GMT
    calibro saidsharpie

    nahh
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    May 07, 2013 3:36 AM GMT
    calibro saidsharpie
  • Montague

    Posts: 5205

    May 07, 2013 3:38 AM GMT
    cocaine
  • daveindenver

    Posts: 314

    May 07, 2013 4:35 AM GMT
    Search it on YouTube.
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    May 07, 2013 12:14 PM GMT
    change your diet. If they're already there, just not that visible you need to focus on your diet
  • ignaceqbc

    Posts: 202

    May 07, 2013 12:17 PM GMT
    RoadsterRacer87 saidchange your diet. If they're already there, just not that visible you need to focus on your diet


    yeah but how??...i know all is about diet and work out
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    May 07, 2013 12:21 PM GMT
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    May 07, 2013 12:31 PM GMT
    ignaceqbc said
    RoadsterRacer87 saidchange your diet. If they're already there, just not that visible you need to focus on your diet


    yeah but how??...i know all is about diet and work out

    Do some research on it, teach yourself
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    May 07, 2013 12:47 PM GMT
    diet, diey, diet... crunch all day wont help you makes your abs more visible
  • ignaceqbc

    Posts: 202

    May 07, 2013 1:21 PM GMT
    HFrenchM saiddiet, diey, diet... crunch all day wont help you makes your abs more visible


    that`s what you did? meme chose?
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    May 07, 2013 1:23 PM GMT
    ignaceqbc said
    HFrenchM saiddiet, diey, diet... crunch all day wont help you makes your abs more visible


    that`s what you did? meme chose?


    Its what im doing at the moment. Never had 6 pack, only 4 ... Have to get rib of that fat on my lower abs. And diet is the only way to go. Sport helps a bit, but without a good diet, results wont be there;
  • Trauts

    Posts: 1012

    May 07, 2013 2:14 PM GMT
    From what I've researched, getting a six pack is all about lowering your body fat percentage so that those abs would be visible. Changing up your diet and cardio would help in that area. Avoid junk food and eat cleanly. I'm currently on that path as well icon_smile.gif
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    May 08, 2013 6:08 PM GMT
    It's more than a strict diet, some people naturally have big abdominal muscles, but for some people, they have to work on their abs then lower their BF with a clean diet.

    I was 5'9 140 pounds and I had no ab definition.

    I'm 5'9 155 pounds and my abs are more visible, trying to make them bigger, then do a cut, then hopefully it will show better when I'm smaller.
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    May 08, 2013 6:30 PM GMT
    Just gotta have a strict diet and perform cardio exercises to promote fat loss. Now I'm not talking about the extreme cardio where it feels like your ears are bleeding out, the type of cardio that puts you in the fat burning zone. Which is about 60-75 Beats per minute. That really helps. I mean I'm still waiting for a more defined look myself but honestly abs are overrated sure they're attractive but ultimately genetics really does have a say. And prior to that it's the kitchen.

    So these are the stats: 60% Diet, 20% Workout, 20% Genetics

    Not everybody was born to have chiseled abs.

    Vlad
  • petemdc

    Posts: 136

    May 08, 2013 6:32 PM GMT
    mileshelvetica said
    ignaceqbc said
    RoadsterRacer87 saidchange your diet. If they're already there, just not that visible you need to focus on your diet


    yeah but how??...i know all is about diet and work out

    Do some research on it, teach yourself


    What an absurd response. The whole point of forums is to ask questions and get support. Not be told 'teach yourself'. Asking others is taking the initiative--doing some research.
  • muscsportsguy

    Posts: 133

    May 08, 2013 6:35 PM GMT
    Posted this last week in another forum on the same basic subject, so here it is again...if it's helpful:

    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 ).

    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!
  • 1blind_dog

    Posts: 376

    May 08, 2013 6:36 PM GMT
    NYVlad saidJust gotta have a strict diet and perform cardio exercises to promote fat loss. Now I'm not talking about the extreme cardio where it feels like your ears are bleeding out, the type of cardio that puts you in the fat burning zone. Which is about 60-75 Beats per minute. That really helps. I mean I'm still waiting for a more defined look myself but honestly abs are overrated sure they're attractive but ultimately genetics really does have a say. And prior to that it's the kitchen.

    So these are the stats: 60% Diet, 20% Workout, 20% Genetics

    Not everybody was born to have chiseled abs.

    Vlad


    60-75 bpm is resting heart rate, not fat burning.
  • ignaceqbc

    Posts: 202

    May 08, 2013 9:53 PM GMT
    petemdc said
    mileshelvetica said
    ignaceqbc said
    RoadsterRacer87 saidchange your diet. If they're already there, just not that visible you need to focus on your diet


    yeah but how??...i know all is about diet and work out

    Do some research on it, teach yourself


    What an absurd response. The whole point of forums is to ask questions and get support. Not be told 'teach yourself'. Asking others is taking the initiative--doing some research.

    yeah you are right some people they post any responses but nothing match for the explaination
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    May 08, 2013 9:58 PM GMT
    It is NOT just diet.

    If it were just diet than We gould get huge pecs ro biceps just by dieting

    It requires building the ab muscles (WEIGHTED jack knives, crunches, planks etc,) as well as reducing body fat.

    Don't eat anything white - rice, bread, pasta etc.

    The moar muscle You build the faster the fat will burn.

    And it doesn't happen in 6 days.

    Stay with it and You WILL get results.

    icon_biggrin.gificon_biggrin.gificon_biggrin.gif
  • Joeyphx444

    Posts: 2382

    May 08, 2013 10:05 PM GMT
    Starve yourself and they will show
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    May 08, 2013 10:07 PM GMT
    Shawnathan saidI get my six packs like most people!

    liquorstore.jpg


    This is a GREAT pic of Clay's classy cousin Fern in His kitchen.
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    May 08, 2013 10:07 PM GMT
    Cash saidIt is NOT just diet.

    If it were just diet than We gould get huge pecs ro biceps just by dieting

    It requires building the ab muscles (WEIGHTED jack knives, crunches, planks etc,) as well as reducing body fat.

    Don't eat anything white - rice, bread, pasta etc.

    The moar muscle You build the faster the fat will burn.

    And it doesn't happen in 6 days.

    Stay with it and You WILL get results.

    icon_biggrin.gificon_biggrin.gificon_biggrin.gif


    Yup. I had to start doing weighted exercises to see anything.

    And it depends on genetics - I've got some abs now - just starting to see a 4 pack - but it's taken a year and I'm really low in body fat, every smidge of fat on my body is over my abs.

    Some guys with more evenly distributed body fat have a 6 pack at 10% body fat or even more.

  • chadwick1985

    Posts: 391

    May 08, 2013 10:26 PM GMT
    Your core can be one of the most stubborn muscle groups in you body. Sometimes the abs are visible sometimes they're not. I halve a 4 or 6 pack (depending on the day)..... like I said they're stubborn. Keep working, ear better and you may see results.


    Sit ups with weight on your chest, crunches also with weight, leg raises, oblique rotations etc.