LOSING WEIGHT TO SEE ABS

  • Posted by a hidden member.
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    Apr 20, 2007 1:39 PM GMT
    So I am 6 ft 167 lbs..So i think have like a little chunk...well I don't think it would be chunk if i started doing ab excercises would it? I would really like to know how to get really slim and toned abs as well. I do not want to be bulky just slim and toned...but of course i dont wanna look like a 12 year old boy.

    HELP

    p.s. I have never stepped into a gym ever.
  • Posted by a hidden member.
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    Apr 20, 2007 2:47 PM GMT
    Really no secret to abs, first, exercise, either a gym or home, second do so cardio, bike, run, walk, ect. Third, watch your diet. Drink lots of water. No amount of sit ups or crunches will ever show your abs if they are covered by fat.
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    May 17, 2007 2:29 PM GMT
    Yup - any dietary, habit tips you could give on losing that extra tyre without feeling drained and shattered. I'm a fit guy but no matter how hard I try it just won't go away and I know there are some good abs in there somewhere!
  • atxclimber

    Posts: 480

    May 18, 2007 5:39 AM GMT
    Marcus, I feel your pain.

    I just added a new photo, after a few weeks of really renewing my determination to get a six-pack. I've never gotten my body fat that low before, my body really loves hovering around 12% body fat. A number of years ago I weighed 235lbs, and didn't have much muscle, so I guess that put me around 30% body fat, and losing down to 12% took a lot of work but my body was definitely compliant. I ate less, it burned fat. I exercised, it put on muscle.

    Once I hit 12% it was like running into a concrete wall. My friend, a pharmacology grad student, tells me that's not just my imagination, and that at the nutrition conferences he's gone to, there's plenty of talk about the body having a genetic body fat percentage that it just likes, where it settles into a comfortable homeostasis, and that excluding people with absurd hormone imbalances, that number is in the medical "healthy zone" -- for guys, 12% to 20% or so.

    After two weeks I think I've maybe lost one pound of fat, maybe. It's just so brutally hard. I've been using BalanceLog, this calorie tracking program, to track the calories I consume with food and burn with exercise, and while it's obviously approximate, I've had decent luck trying to net 1500 calories a day. I imagine my resting metabolic rate is more somewhere between 2000 and 2200 or maybe a bit more.

    The only way fat seems to come off is if I try to stick to that 1500 calories without letting myself feel hungry through the day. That has meant finding snacks that are low-cal but filling and psychologically gratifying, like carrots, celery, sugar-free fudgsicles, etc etc.

    I'm also trying to still consume a good amount of protein to support muscle growth as I rock climb and stuff, so I've been taking Isopure (50g protein, 220 cals) after climbing and then on any day when I can squeeze it in without going over.

    Sandwiches, too. Lots of sandwiches. A peanut butter and banana sandwich on whole wheat bread is full of nutrients and has a bit of good protein and fat and is less than 500 calories, so it's a great lunch. Other ones I've been doing lately, to mix things up:

    - Sliced smoked turkey breast with melted cheddar and sliced apple spinach/tomato/onion/deli mustard on whole wheat bread

    - Sliced chicken breast with melted goat cheese on whole-wheat flax-seed bread with spinach/tomato/onion/shaved carrot/deli mustard

    - Tofu slabs fried in whole indian spice with avocado/spinach/tomato/onion/carrot/chutney on w.w. bread

    Stuff like that. The key for me is to figure out the right amounts of each thing so my mind feels like I'm getting more than a pencil shaving's worth of cheese, but the sandwich stays below 500 calories.

    I'm curious to see what happens when I actually get down to 7-8% body fat, whether my body recalibrates at all or whether it'll be eager to jump back up to 12%. If it's too much work to stay down there, it's not gonna last. This is really hard fucking work. (Although I suppose at least once I get there I can add another 500-600 calories back into my day. I daydream about just eating a half-pint of Haagen Dazs every single day on top of what I'm eating now...)
  • atxclimber

    Posts: 480

    May 18, 2007 5:40 AM GMT
    Re-reading my message, it sounds like I'm saying this new photo is me, done, with a six-pack, which it is quite clearly not. I'm still at probably 11.5%, and I've still got a few months of work ahead of me, I suspect. Eesh.
  • Posted by a hidden member.
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    May 27, 2007 10:26 AM GMT
    As they say(GETTING A SIX PACK STARTS IN THE KITCHEN).