Want those oh so pretty abs

  • secretlygay11

    Posts: 28

    Jun 15, 2010 11:26 PM GMT
    I have been training alot, but can't seem to get that washboard stomach. I know they say that abs are made in the kitchen, looking for any advice I can get. (work out tips, nutrition ETC)
  • Posted by a hidden member.
    Log in to view his profile

    Jun 16, 2010 12:21 AM GMT
    post your normal daily food intake and we'll start there.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 16, 2010 12:42 AM GMT
    Keep all calories consumed from fat 10% or below and lots of cardio.


    Calorie Example:

    Calories 250 Calories from Fat 25 or lower


    Hope it helps!
  • barriehomeboy

    Posts: 2475

    Jun 16, 2010 1:02 AM GMT
    I had washboard abs until recently. I'm curious to see what the geniuses on realjock suggest for you and me.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 16, 2010 1:15 AM GMT
    Numbers in/numbers out.
    Quantify the amount of calories you're currently consuming. Create a daily deficit of 500 calories. Lose one pound of fat a week.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 16, 2010 5:05 AM GMT
    What if you want to bulk up too? Do you really need a lot of cardio (30+ minutes) to really get your abs to show? Shouldn't weight training (1:30+ hours a week, 5 times a day) and a healthy diet be enough?

    Am I pulling in two different directions? Am I asking too many questions?

    Thanks.
  • Muscle_Guy78

    Posts: 40

    Jun 16, 2010 6:52 AM GMT
    Body fat less than 10%. Easiest way to get there: cut out the carbs. Or cut down, none after 5pm. Then just lots of abs work but the diet is the thing that really does it...
  • Posted by a hidden member.
    Log in to view his profile

    Jun 16, 2010 9:13 AM GMT
    Patience.

    That is quickly becoming my problem, too, but my diet and workouts are conducive with getting a 6-pack. It's just gonna take time and patience 'cause I've never had more than a 4-pack at my fittest.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 16, 2010 9:17 AM GMT
    secretlygay11 saidI have been training alot, but can't seem to get that washboard stomach. I know they say that abs are made in the kitchen, looking for any advice I can get. (work out tips, nutrition ETC)


    Abs aren't made in the kitchen, they're lost in the kitchen.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 16, 2010 10:25 AM GMT
    reppaT said
    secretlygay11 saidI have been training alot, but can't seem to get that washboard stomach. I know they say that abs are made in the kitchen, looking for any advice I can get. (work out tips, nutrition ETC)


    Abs aren't made in the kitchen, they're lost in the kitchen.
    I thought they were lost at Waffle House.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 16, 2010 11:13 AM GMT
    reppaT said
    secretlygay11 saidI have been training alot, but can't seem to get that washboard stomach. I know they say that abs are made in the kitchen, looking for any advice I can get. (work out tips, nutrition ETC)


    Abs aren't made in the kitchen, they're lost in the kitchen.


    AMEN. Fortunately mine still just about show through the layers of steak, red wine and asparagus, if the light is right.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 16, 2010 11:55 AM GMT
    Lostboy said
    reppaT said
    secretlygay11 saidI have been training alot, but can't seem to get that washboard stomach. I know they say that abs are made in the kitchen, looking for any advice I can get. (work out tips, nutrition ETC)


    Abs aren't made in the kitchen, they're lost in the kitchen.


    AMEN. Fortunately mine still just about show through the layers of steak, red wine and asparagus, if the light is right.


    Yeah I have a nice line going down the tummy in the right light too......
  • Posted by a hidden member.
    Log in to view his profile

    Jun 16, 2010 11:59 AM GMT
    I'm much older and I still have my six-pac.icon_cool.gif


    Or was it a 12pack? Maybe it was a 24 pack..or a pony keg....icon_confused.gif




    But I still have it!! But now it's protected by a layer of fat. icon_wink.gif
  • Posted by a hidden member.
    Log in to view his profile

    Jun 16, 2010 12:40 PM GMT
    Well...this is the age-old question!!
    First off, remember genetics plays a role. I am sorry, but if you have a little belly...it is most likely not going to be easy to get rid of. It is where you carry fat...and if you don't work out, it is where you will continue to store far.
    But...having said that, don't give up!! obvious you cannot eat like a pig and expect a six-pack. If you are prone to weight gain in the abs...then you need to watch your diet.
    You need to increase your cardio and your strength training routine!! Strength training will increase your metabolic rate. by increasing your metabolic rate you will automatically start to drop pounds and inches.
    you still need to do cardio, but it is a even more important to do your strength training.
    Lastly, do core conditioning to increase your core strength...not just a zillion crunches (which actually have detrimental effects). Do planks, side bridges, lunges, oblique work...you need to hit your abs in every possible position to build that six-pack. and here is another tip...slow down the movement, it is not race. Lastly, add weights to your workout and train your abs, no differently than any other muscle group. If you follow all of these tips, you will reach success. I have been teaching strenghth conditioning classes for over 15 years...I see how people reach their goals!!
  • Posted by a hidden member.
    Log in to view his profile

    Jun 16, 2010 3:34 PM GMT
    SAHEM62896 said
    Lostboy said
    reppaT said
    secretlygay11 saidI have been training alot, but can't seem to get that washboard stomach. I know they say that abs are made in the kitchen, looking for any advice I can get. (work out tips, nutrition ETC)


    Abs aren't made in the kitchen, they're lost in the kitchen.


    AMEN. Fortunately mine still just about show through the layers of steak, red wine and asparagus, if the light is right.


    Yeah I have a nice line going down the tummy in the right light too......


    I recommend investing in better lighting fixtures. icon_lol.gif
  • Posted by a hidden member.
    Log in to view his profile

    Aug 06, 2013 3:26 AM GMT
    Well, it is mainly about what you eat. Try to eat clean. Remove all sugary drinks and any excess fat and carbs from your diet. Eat alot of vegetables and consume lean meats. You must do alot of cardio to get shredded and also you must build up a strong core to strengthen the abdominals so they "pop".
  • Posted by a hidden member.
    Log in to view his profile

    Aug 06, 2013 3:56 AM GMT
    There are so many factors that go into getting abs so it's tough to say where ur going wrong.

    1. Genetics
    Some people naturally have visible abs without following a specific diet or a workout routine. They just don't seem to store that much fat in their belly area.

    2. Muscularity
    If you don't have good genetics for visible abs you have to have some sort of muscularity. That's why anorexics and people who are starving dont have six packs.

    3. Diet
    You need to start watching your diet. Get a gram of protein per pound of bodyweight or more and start slowly restricting your carbs.

  • wizardsz

    Posts: 10

    Aug 10, 2013 2:04 AM GMT
    Diet man....

    This is the first time after...27 years that im finally seeing them....haha
    its all about patience and eating right. eat 500 calories below maintenance...
    In 2 months...i predict 10% BF...13% right now. Then ill clean bulk.
    Its not that hard if you have patience and discipline.
  • DJW525

    Posts: 65

    Aug 10, 2013 2:14 AM GMT
    I would give advice, but I just know what angle and lighting to use to make some on my body. icon_biggrin.gif
  • jayyy444

    Posts: 2

    Aug 10, 2013 2:31 AM GMT
    what is your usual work out routine, and what type. u need to focus on specific muscle group. in this case your ABD muscles.
  • Posted by a hidden member.
    Log in to view his profile

    Aug 10, 2013 2:48 AM GMT
    This is the worse thing you can do. (Drop your fat to 10%) The precursor to testosterone is fat (cholesterol). Severally restricting your fat will actually lower your test levels and make you hold more fat.

    When your in the gym, work your ass off lifting, do interval training if you are going to do cardio, don't spend more than an hour in the gym (research show that your test levels start to lower around that time.

    I agree that most people have to be below 10% body fat, although I have worked with people that are over 20% and they still had a "fat"six pack (usually black guys).

    The appearance of the "six pack" is actually caused by the connective tissue (facia) on top of the muscle. Some people have more defined ridges than others.

    You may never get the classic 6pack but if you are lean and muscular e you will still look hot.