Thread: Six-Pack

i would have to see pictures.


some people who have thyroid problems may not be able to develope a six pack, i would think.

the chancers are that you will be able to develope one. the chances are very strong. it just takes a ton of hard work from some people. but at 7 percent bodyfat, you should be able to see your abs. maybe they person testing your fat didnt check correctly.

What he said, you have to have lower body % of fat. You said your diet is ok? Well, if you have goals you have to dedicate yourself to them. I would suggest some self-help tapes, cardio, and re-working your training. Maybe, add some weights and light cardio. Also, 1gm of protein per lb of body weight may not be enough if you are a "hard gainer" You may have to raise it to 2-3 gm. I also want to say that 7-12% bf is a big difference If you are getting a reading of 12% you are 15% at least that has been my experience. What does your training look like?

I'm not hacking on you just trying to help and maybe get to the bottom of this. I'm just checking. Good luck and I hope to hear from you. :-)

there is no way he needs 3g protien per lb. Chance are your abs are just very small if you have 7% and cant see them, just train them like any other body part, with wieghts and rest and you will see results unless your an alien

Originally Posted by kicka19

there is no way he needs 3g protien per lb. Chance are your abs are just very small if you have 7% and cant see them, just train them like any other body part, with wieghts and rest and you will see results unless your an alien

I agree 3 gm protein per lb is crazy.....if you were really 7% you would be ripped. Its fat or water retention obscuring your abs...

I know 3gm seems like a lot but I have seen some hard gainers in the same situation and they had to build the muscle and eat like a horse to get the muscle then, lose the excess then, voila. Somtimes, it's necessary.

Originally Posted by kicka19

there is no way he needs 3g protien per lb. Chance are your abs are just very small if you have 7% and cant see them, just train them like any other body part, with wieghts and rest and you will see results unless your an alien

I think I might be an alien...

But I will post a pic when I get home...It might be a crappy pic since I only have a camera phone...but hopefully it will give you an idea.

And thanks for the feedback.

Originally Posted by CANIBALISTIC

What he said, you have to have lower body % of fat. You said your diet is ok? Well, if you have goals you have to dedicate yourself to them. I would suggest some self-help tapes, cardio, and re-working your training. Maybe, add some weights and light cardio. Also, 1gm of protein per lb of body weight may not be enough if you are a "hard gainer" You may have to raise it to 2-3 gm. I also want to say that 7-12% bf is a big difference If you are getting a reading of 12% you are 15% at least that has been my experience. What does your training look like?

I'm not hacking on you just trying to help and maybe get to the bottom of this. I'm just checking. Good luck and I hope to hear from you. :-)

Right now I hit the weights four times a week and do cardio after each workout. On off-days...I try to get in some cardio if I wake up early enough. But my current split is usually something like this:

Chest/Triceps/Abs
Back/Hamstrings/Lower Back
Shoulders/Traps/Biceps
Quads/Calves/Abs

A little more stats on me - I'm 5'11", 165-170 lbs...depending on the time of day. I got my bf tested at 24 workout by a trainer...so I would assume it's pretty accurate. I'm not trying to get bigger...but I'm attempting to tone up. Pretty much, Everything looks decent except my damn stomach. But like I said, I will try to post my pics when I get home today.

I think one of the key things in actually developping your abs and bringing them in, is doing weighted abdominal exercises. It seems like you aren't doing any of those. Try out arnold crunches, as well as leg lifts with a plate between your legs... theres endless possibility but make sure you use weight with abs, just as you use weight with chest, bi's, shoulders, etc..

Originally Posted by Rocky_B

I think one of the key things in actually developping your abs and bringing them in, is doing weighted abdominal exercises. It seems like you aren't doing any of those. Try out arnold crunches, as well as leg lifts with a plate between your legs... theres endless possibility but make sure you use weight with abs, just as you use weight with chest, bi's, shoulders, etc..

weighted ab crunches are key, i do them about 3 times a week, never to faliure. If you arnt seeing results try switch up to different exercises. As everyone knows having good abs is all about diet, 7% body fat is real low, im always around 13-15 (estimate) and i can see abs due to the mass of the muscle.

at five foot 11, 170 pounds and 7 percent bodyfat, you should be shredded.

Originally Posted by ABLQ2

at five foot 11, 170 pounds and 7 percent bodyfat, you should be shredded.

I don't think he's 7%, just a guess but he plans to put pictures up later.

This guy doesn't make any sense he says his current weight and height 5 11
165-170lbs 7-12% bf but earlier he says at one time he was 5'11" 115lbs so what was his body fat then like 2% i'm just saying if you were at about 5% then and then you put on 40-50lbs which i highly doubt is mostly lean muscle mass your bf has to be over the 7-12% you clame the number just sounds like bs if you were at one time the same height and 115. But then again what do i know.

Originally Posted by CANIBALISTIC

I know 3gm seems like a lot but I have seen some hard gainers in the same situation and they had to build the muscle and eat like a horse to get the muscle then, lose the excess then, voila. Somtimes, it's necessary.

Hard gainers need a great balanced diet. 9 times out of 10 they train wrong and eat wrong ( believing the myth of 8x the RDA requirements of daily protein) . 1-1.5 grams of protein per Lb is plenty for a "non steroid..ect" using BB.

Sacto I recommend you take what ever advise Emma gives you on diet

Originally Posted by ForemanRules

Hard gainers need a great balanced diet. 9 times out of 10 they train wrong and eat wrong ( believing the myth of 8x the RDA requirements of daily protein) . 1-1.5 grams of protein per Lb is plenty for a "non steroid..ect" using BB.

Sacto I recommend you take what ever advise Emma gives you on diet

i agree so much with that. when i first started lifting it was pethetic, but once i balanced my diet and started training smarter, ive made great gains. i eat about 1 gram per pound i weigh. i used to think i was a hard gainer untill i quit trying to do isolation exercises.

ya, isolations will get you nowhere fast. I recently switched to simply working out large muscle groups such as back, chest, legs, abs. when you do that your body grows at a MUCH higher rate

Originally Posted by Bakersfield

This guy doesn't make any sense he says his current weight and height 5 11
165-170lbs 7-12% bf but earlier he says at one time he was 5'11" 115lbs so what was his body fat then like 2% i'm just saying if you were at about 5% then and then you put on 40-50lbs which i highly doubt is mostly lean muscle mass your bf has to be over the 7-12% you clame the number just sounds like bs if you were at one time the same height and 115. But then again what do i know.

I'm 30 years old now at 165-170 lbs. I was in high school when I was 115 lbs. You could literally see my heart beat through my chest...no kidding. One of my buddies friends said he saw me and literally said, "I could break that kid in half." I finally starting gaining a little weight when I joined the military at 20. When I got out at 23, I was about 140-150. And in regards to bodyfat...I said I was anywhere from 7-12%...depending on what kind of caliper test I take. But I will post pics in a bit...I'm still at work...oh joyous occasion!

Originally Posted by ForemanRules

Hard gainers need a great balanced diet. 9 times out of 10 they train wrong and eat wrong ( believing the myth of 8x the RDA requirements of daily protein) . 1-1.5 grams of protein per Lb is plenty for a "non steroid..ect" using BB.

Sacto I recommend you take what ever advise Emma gives you on diet

I totally agree that Emma is the guru when it comes to nutrition...but again...I'm not trying to bulk up...at least, not right now. But my usually daily macro is about 2000 calories, 50% Protein (250 grams), 30% Carbs (165 grams), and 20% fat (42 grams). I'm by no means trying to get totally shredded and compete...but like I said...I just want to look lean and pretty cut...but my abs lack...

alright...my fat ass should be posted now...

Originally Posted by Sacto95827

I totally agree that Emma is the guru when it comes to nutrition...but again...I'm not trying to bulk up...at least, not right now. But my usually daily macro is about 2000 calories, 50% Protein (250 grams), 30% Carbs (165 grams), and 20% fat (42 grams). I'm by no means trying to get totally shredded and compete...but like I said...I just want to look lean and pretty cut...but my abs lack...

Looks good
when Emma talks we all should listen