Abs?

  • truitalian787

    Posts: 19

    Jan 23, 2009 1:39 PM GMT
    Hey guys, I work out regularly (5xs a week) doing cardio at the beginning for about 30 mins. I then switch over and work my abs, which are getting nicely toned, except you can only really see them when I flex. What am I doing wrong? I do 100 crunches a day!
  • MikemikeMike

    Posts: 6932

    Jan 23, 2009 4:05 PM GMT
    It has alot more to do with what you eat!!

    Meals how often?

    What are your typical protein cal/carb intake??
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    Jan 23, 2009 6:29 PM GMT
    We need sticky topics.

    Go to forums.

    Search for abs show.

    Go to google. Type "ab definition"

    At bodyfat percentages that are low, abs will show, even in folks who are starving, and even in folks who weigh lots.

    To answer your question, based on the extremely low amount of information presented, you are not lean enough. If you are leaner, your abs will show. You will get leaner by increasing your calories to allow you to work harder (you're very thin now), and allowing for a faster metabolism, gaining muscle weight to raise your base metabolism, to burn more fat at rest, and by consuming slightly fewer calories than you burn, and by metabolic activation via HIIT.

    Review the other postings on this topic here on realjock.com, or bodybuilding.com.

    If you are lean, and muscular, you will have abs, regardless of your weight. Right now, you are neither lean, nor muscular, but, you're underweight, and underfed, and your body is a fat storing machine because it's likely in famine mode from not eating enough. Eat.

    In this picture, I'm 190#, at 5"5' and not without "abs."

    9730_132305.jpg

    You MUST eat to get lean and stay lean and support an active metabolism.
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    Jan 23, 2009 9:19 PM GMT
    You need to exercise and eat a lot. I have to eat 3k calories a day just so that I can do the cardio I do weekly ( run 10-15 a week, bike about 70, and swim) and I weight life 3 times a week. Just left my dietitian's and she wants me to up it to 3.5k with some ungodly amount of protein for a quasi-vegetarian like me.
  • truitalian787

    Posts: 19

    Jan 23, 2009 9:59 PM GMT
    MikemikeMike saidIt has alot more to do with what you eat!!

    Meals how often?

    What are your typical protein cal/carb intake??


    3 meals a day...

    breakfast- LARGE
    Lunch-Moderate
    Dinner-Small
  • Delivis

    Posts: 2332

    Jan 23, 2009 10:12 PM GMT
    more meals but smaller in portion size..icon_smile.gif
  • truitalian787

    Posts: 19

    Jan 23, 2009 10:30 PM GMT
    I've been drinking protein shakes too...
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    Jan 24, 2009 12:24 AM GMT
    Just time. It sounds like your doing things right and have already started to notice a difference just don't expect things to happen over night. When I started I was average and skinny with no abs. I'm still skinny but every year I gain more weight and get more toned. Just keep doing what you are doing and be consistent with the gym. It's a life style not a fad don't burn your self out and expect result just to happen.
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    Jan 24, 2009 12:48 AM GMT
    I totally understand your pain!

    Chuckystud is bang on the mark with this one. I'm in a bit of an odd situation in that I have a little pouch left over from when I was the fat kid at school, so my bottom two are still quite hidden (hence 4outof6), but as the bodyfat % drops, the upper four are really starting to stand out.

    You're 68 kg for 173 cm - how much of that is muscle? I'm at around 8% body fat right now (67 kg for 180cm), and still a long way to go before I achieve my goals... I started making a lot of progress after I cut ALL fat out of my diet (that includes spreading butter on your toast, mister!)
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    Jan 24, 2009 1:14 AM GMT
    4outof6 saidI totally understand your pain!

    Chuckystud is bang on the mark with this one. I'm in a bit of an odd situation in that I have a little pouch left over from when I was the fat kid at school, so my bottom two are still quite hidden (hence 4outof6), but as the bodyfat % drops, the upper four are really starting to stand out.

    You're 68 kg for 173 cm - how much of that is muscle? I'm at around 8% body fat right now (67 kg for 180cm), and still a long way to go before I achieve my goals... I started making a lot of progress after I cut ALL fat out of my diet (that includes spreading butter on your toast, mister!)


    Yeah, but chuckystud certainly wouldn't say that anyone should cut all fat out of his diet.
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    Jan 24, 2009 2:01 AM GMT
    You're exactly right about fat in your diet.

    Here's screenshot of my contest diet, where the contest date was August 11 (this is from July 29) when I'm super lean, around 4%.

    On this particular day, I threw some sugar in because I was SO active, my blood sugar kept falling to low.

    food_20070729.jpg

    Understand, this is my diet to get LEAN.

    My diet to get bigger, of course, is much less restrictive.
  • truitalian787

    Posts: 19

    Jan 24, 2009 4:19 AM GMT
    chuckystud saidYou're exactly right about fat in your diet.

    Here's screenshot of my contest diet, where the contest date was August 11 (this is from July 29) when I'm super lean, around 4%.

    On this particular day, I threw some sugar in because I was SO active, my blood sugar kept falling to low.

    food_20070729.jpg

    Understand, this is my diet to get LEAN.

    My diet to get bigger, of course, is much less restrictive.



    ...impressive
  • Tyinstl

    Posts: 353

    Jan 24, 2009 8:26 PM GMT
    4outof6 saidI totally understand your pain!

    Chuckystud is bang on the mark with this one. I'm in a bit of an odd situation in that I have a little pouch left over from when I was the fat kid at school, so my bottom two are still quite hidden (hence 4outof6), but as the bodyfat % drops, the upper four are really starting to stand out.

    You're 68 kg for 173 cm - how much of that is muscle? I'm at around 8% body fat right now (67 kg for 180cm), and still a long way to go before I achieve my goals... I started making a lot of progress after I cut ALL fat out of my diet (that includes spreading butter on your toast, mister!)


    OH GOD THE METRIC SYSTEM

    MAKE IT STOP
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    Jan 24, 2009 10:14 PM GMT
    With the metric system, it's a wonderful example of low drama / simplicity. Metric is SO SIMPLE. Need to convert from one unit to another unit? Simply move the decimal point. That's why science uses metric, and all but just few countries do, as well.

    Sometimes, an idea just make more sense, and is simpler. Metric measurement is one of those ideas.

    When I was in grade school we were told everything would be measured via metric measurement by 1980. It never happened.

    Since all nutrition data is expressed in metric, it only makes sense to use that in your daily food tracking.

    1000 grams = 1 kilogram. Converting means moving the decimal three places to the right. Even a child can do it.

    1000 ml = 1 liter. So very simple.

    Complaining about metric exemplifies that some folks just don't think critically before opening their mouths. It's just so much simpler to use.
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    Jan 25, 2009 9:31 PM GMT
    It gets even simpler than that - 1 litre of liquid water = 1 kilogram, and seeing as most consumable fluids are mostly water, if you have a litre of something you can be pretty sure it's about 1 kilo and vice versa.

    Distances, speeds and times are a lot easier to work out too (even if the metric clock never caught on, lol!).
  • allatonce

    Posts: 904

    Jan 25, 2009 10:19 PM GMT
    The thing I love about Canada (at least in Ontario) and the metric system is we kind of half use it. We use air temperature in celsius and water temperature in fahrenheit. We measure our body pounds and inches but food in grams and distances in kilometers. I guess we can understand both systems that way. Although tell me the pool is 24 degrees celsius and I won't really know how warm that will feel. Weird.
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    Jan 25, 2009 10:57 PM GMT
    I don't claim to be an expert, but just some things I've noticed that seem to work over the years...

    1.One thing a lot of people forget when trying to get defined abs is that your abdominals are made up of 6 muscles, so just doing one type of workout (sit ups for example) to extremes isn't going to do much to give that "pop" effect so many people want. I work my abs everytime I go to the gym, usually at the end of my workout, but I do different exercises each day aimed at each muscle group. My favorite ab exercise is the torso rotation. It tightens my obliques, which makes my abs appear to pop more.

    2. Use proper form. I see so many people doing sit ups, rocking their body or bouncing, pulling their heads and straining their necks. If you aren't using proper form, chances are you're wasting your time. One tip for proper form when doing sit ups is to flex or tighten your abs while you do them. I focus on tightening my abs when I'm doing any sort of abdominal workout.

    3. Breathe properly. I always breathe out on the exertion phase, or when you are lifting your torso. I breathe in my nose and out of my mouth.

    4. Just like others in this thread have said, diet is an important part of getting abs. (Or atleast having a low enough body fat % that your abs will stick out). If you have a layer of fat over your abs, it doesn't matter how many sit ups you do.

    Good luck. I hope this helps some. icon_smile.gif
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    Jan 26, 2009 1:02 AM GMT
    lovinglife4 saidThe thing I love about Canada (at least in Ontario) and the metric system is we kind of half use it. We use air temperature in celsius and water temperature in fahrenheit. We measure our body pounds and inches but food in grams and distances in kilometers. I guess we can understand both systems that way. Although tell me the pool is 24 degrees celsius and I won't really know how warm that will feel. Weird.


    I actually grew up in New Zealand, and we aren't taught the imperial system at all down there. Although it is used for measuring three things ONLY : the size of a TV screen, the weight of a baby at birth, and the length of your dick! Random combination huh!

    Back to the topic at hand, great advice from Slaton. May we all one day achieve his abs! What is torso rotation, and if you don't mind sharing, what is your body fat (just so I can work out how far away I am?) Looking at you, I'm guessing its well under 4%?
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    Jan 26, 2009 2:45 AM GMT
    4outof6 said
    lovinglife4 saidThe thing I love about Canada (at least in Ontario) and the metric system is we kind of half use it. We use air temperature in celsius and water temperature in fahrenheit. We measure our body pounds and inches but food in grams and distances in kilometers. I guess we can understand both systems that way. Although tell me the pool is 24 degrees celsius and I won't really know how warm that will feel. Weird.


    I actually grew up in New Zealand, and we aren't taught the imperial system at all down there. Although it is used for measuring three things ONLY : the size of a TV screen, the weight of a baby at birth, and the length of your dick! Random combination huh!

    Back to the topic at hand, great advice from Slaton. May we all one day achieve his abs! What is torso rotation, and if you don't mind sharing, what is your body fat (just so I can work out how far away I am?) Looking at you, I'm guessing its well under 4%?



    Thanks for the compliment icon_smile.gif

    I do the torso rotation on this machine (http://www.body-perfect-fitness.com/Torso-Rotation---Machine.html). It's actually the only machine I use at the gym. I'm up to 180 lbs, but I definitely suggest starting with light weight and working your way up since it would be very easy to strain your abs or back with weight that is too heavy.

    As far as my body fat %, I haven't checked in some time. Last I did though, it was right around 4.
  • aznromeox

    Posts: 10

    Jan 26, 2009 3:58 AM GMT
    nice tips. notes taken.
  • truitalian787

    Posts: 19

    Jan 28, 2009 5:06 PM GMT
    what do you guys suggest for a lower ab workout?
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    Jan 29, 2009 7:04 PM GMT
    slaton7 said2. Use proper form. I see so many people doing sit ups, rocking their body or bouncing, pulling their heads and straining their necks. If you aren't using proper form, chances are you're wasting your time. icon_smile.gif


    yes yes yes yes.

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    Feb 04, 2009 2:27 PM GMT
    lovinglife4 saidThe thing I love about Canada (at least in Ontario) and the metric system is we kind of half use it. We use air temperature in celsius and water temperature in fahrenheit. We measure our body pounds and inches but food in grams and distances in kilometers. I guess we can understand both systems that way. Although tell me the pool is 24 degrees celsius and I won't really know how warm that will feel. Weird.


    I understand your confusion -- the only reason we're not completely metric is because of our trade relationship with the US and the governments complete lack of support behind converting to the standard the majority of the world has adopted. I guess they're afraid the British will re-patriate them or something icon_rolleyes.gif
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    Feb 04, 2009 3:02 PM GMT
    I'm only going to comment on the nutrition side of things, since I used to work in clinical weight loss research.

    Do NOT eat large meals or start eating more.

    Yes, you need to eat to maintain a high metabolism; and eventually you need to eat even more as you build muscle and your metabolism increases. But eating more doesn't raise your metabolism; eating small frequent meals coupled with a high activity level throughout the day (not just one gym period in the day---stay active in general such as taking the stairs every time at work, get up from desk/work and move around every 15 minutes, take pauses/breaks from tv/movies---anything to keep you active---even contracting muscles in place if you can't move).

    The more you work out your abs the bigger those muscles will get, but use resistance as well: they're still muscles and mass increases faster with resistance vs simply more reps. But no matter how big they are you can't see them if you've got much of any fat on you (body fat %).

    If you can't see them now, then you need to lose weight through caloric restriction (the ONLY way); which means lower the overall daily intake a couple hundred cals and chop up those meals into smaller chunks.

    Eat HEALTHY: avoid especially insulin-inducing foods which research now shows don't always follow the outdated "glycemic-index" charts. Most of these bad foods surround high-surface area constituents, such as flours. Whenever you can, eat plenty of whole vegies (a fast way to do this is frozen bags of ready-to-eat-after-microwaving green beans, corn, peas, etc.) Eat a couple oranges and a banana or two at minimum every day. Fresh fruit like this is the best way to get your sugars because there's still a lot we don't understand about associated nutrients.

    Ignore people who tell you to eat more calories LOL... IF and when you start losing body fat (and a little muscle along with it), then you'll know it's time to increase your calories but be careful in how you assess muscle loss because measuring of muscles isn't that accurate if you have even some fat marbled in those muscles since fat will be lost first and de-marbling the muscles will make them get a little smaller even if you're not losing muscle.

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    Feb 04, 2009 3:08 PM GMT
    OH yeah.. and avoid protein shakes..

    Unless you're a pro bodybuilder (who does in fact need a lot more protein), most of us (even the pretty big guys) don't actually need as much protein as you might think.. it's typically quite hard on your body to replace healthy carbs (whole vegies and fruits) or fats with protein. Your body needs fats and carbs.

    Try eating tons of vegies and even 5 whole oranges in a day (spread out throughout the day) and just see how you feel.. Of course, be SURE to include with each meal meats when you can, especially Fish (salmon is among the best), and eggs, and chicken, etc. Fried eggs are very good for you unless you have issues with saturated fat-induced cholesterol or a family history of cholesterol problems even among non-overweight individuals. Also remember that dietary cholesterol is not to be feared; just watch the saturated fat.