Would this believe this for ripped abs?

DiGiTaL · 04-05-2006, 10:40 AM

Hey.
I was surfing the net and other ironmagazine website and found one of tom vanuto's formula to get ripped abs. He says this is the formula for it:

Quote:

Nutrition: 50%
Cardio: 49%
Ab exercises: 1%

Now i know i shouldnt be questioning him, he is after all a proffessional...but do you guys think that is considerable?. I am working out hard currently, with my diet and cardio daily to lower my BF to try to get ABS

.

mike456 · 04-05-2006, 10:52 AM

I thought u said in my thread that every1 is different, so even if he is a pro, y would you believe that?
Anyway i think cardio and diet are the most important
but if you workout ur abs hard, you wont have to lower your body fat percentage as much as if you don't train your abs(because they will be bigger)
just do weighted crunches 4 sets 6-12 reps, and situps 4 sets 6-12 reps, maybe twice a week, and keep dieting and doing cardio, and soon they will come, GL

mike456 · 04-05-2006, 10:55 AM

by the way tom ventuo said that because lots of people already have great abs, you just cant see them because there covered with fat, so even if you dont train your abs and you just diet and cardio your abs will come but it is better and faster to train your abs hard as well

DiGiTaL · 04-05-2006, 10:58 AM

I did say that, but I've been working on my abs for....a long whilen now. I've finally started to be reallly stricted on my diet about right after i read that. It was hard for me to believe because only %1 of work out was involved. I thought it would be the least 30% of the ab work out.
I do weighted crunshes, machine crunches, and some other exerices about 2-3 times a week. Hopefull something will show :'(..

Hey, one more question:

Quote:

Estimate #1 based on height and weight
Your "Ponderal Index" is 12.49 which gives an estimated body fat of 23.8% (43.4 pounds of fat)

Estimate #2 based on waist size and weight
Estimated body fat of 10.6% (19.4 pounds of fat)

Which one would be my total body fat?. Im getting different answers from different calculators.

mike456 · 04-05-2006, 11:02 AM

calculators are shyt use body calipers, dont even worry about your body fat%, if your diet and routine is good you dont have to keep measuring it(don't worry the abs will come if your consistent and have a good diet), post your diet and routine(including cardio)
by the way its gonna take some time(maybe a couple of months if everything is good) its not gonna happen over night, how long have you been on the diet?

DiGiTaL · 04-05-2006, 11:06 AM

okay, my work out routine is quite simple and good.
I use Gopro's P/RR/S routine and its amazing lol.

As for my diet. I just quit eating big meals, and eating lots.
So basically, One glass of milk with some bread in the morning, a sandwich at lunch and a small meal at dinner. Im trying not to get leave myself hungry. I eat very very small for that.
Some of the stuff i eat includes: Salmon, Chicken, Beef, Wheat bread, shakes, juices, fruits and vegetables.

And i work on my abs on Wednesdays, Saturdays and Sundays.

mike456 · 04-05-2006, 11:13 AM

try to cut out the juice
also i hope its fat free milk
and try to eat 5 meals a day,get like 1800-1900 calories a day, and make sure your getting your protein, also only work your abs twice a week and make sure your reps for each set of abs is 6-12 reps
GL bro, check out the nutrition stickys

DiGiTaL · 04-05-2006, 11:16 AM

I see, thats great information. Thanks. I'll cut on the juice and no my milk isnt fat free, it has 8% fat. I'll also get the fat free milk from now on.
Isnt 5 meals a day too much?...and if not, How big should the meals be and any ideas on what to eat?.

maxpro2 · 04-05-2006, 11:21 AM

I believe this is definitely legit. Doing ab exercises isn't going to tone your stomach or anything. Abs are all about bodyfat. I might argue that nutrition would have an even higher percent than cardio though. Plus, your abs are hit enough during heavy compound exercises, so direct ab work isn't even necessary sometimes.

DiGiTaL · 04-05-2006, 11:23 AM

Quote:

I believe this is definitely legit. Doing ab exercises isn't going to tone your stomach or anything. Abs are all about bodyfat. I might argue that nutrition would have an even higher percent than cardio though. Plus, your abs are hit enough during heavy compound exercises, so direct ab work isn't even necessary sometimes.

what about if you have abs but not in perfect shape?. wouldnt you want to get them tone ud up that way?.

mike456 · 04-05-2006, 11:43 AM

5 small meals even 6 meals is good, just cause your eating more times it does not neccasarily mean you are eating more(eat a meal ever 3 hours)

Here are some foods high in protein and almost zero carbs and very very low fat- if you like cottage cheese its great for you, tuna fish, chicken breasts, egg whites, seafood, whey protin shake counts as a meal, so eat 3-4 food meals and 2-3 protein shakes a day

do cardio in the morning before you eat(you can do it at home with a jump rope) or a little amount(20 min) of cardio after weight training

I also agree with MWpro cardio is not that important, but i think you should still do direct ab exercises- just do this once or twice a week- weighted crunches 3 sets 6-12 reps, and situps 3 sets 6-12 reps

fufu · 04-05-2006, 11:48 AM

diet diet dietttttttttttttt. I do hardly any cardio and just strict dieting and my abs are appearing fine.

Brutus_G · 04-05-2006, 11:53 AM

Low carbs and a re feed every forth day. No starchy bread or grains and remove a great deal of fruit keep it to just two servings. 50%prot 15%carbs 35%fat And re feeds 20%prot 60%carbs 20%fat. Eat a shit load of vegetables thats right eat as much as you want don't go hungry set cals at maintenance and lower if fat loss stops. Good veggies are green beans, broccoli,zucchini,and spinach. Eat good fats and mostly lean meats.

maxpro2 · 04-05-2006, 02:22 PM

Quote:

Originally Posted by DiGiTaL

what about if you have abs but not in perfect shape?. wouldnt you want to get them tone ud up that way?.

You can't tone a muscle man; muscles grow or shrink. Get that out of your vocabulary before a certain woman on this board murders you

I am not saying don't work your abs, but it's not as important as the other ones, and just work them as you do any other muscle. If you get down to sub 10% body fat levels and your abs aren't popping, then you definitely need to add in some weighted ab work, especially the next time you bulk up.

**P-funk** · 04-05-2006, 02:30 PM

I would say

80% nutrition
20% training
0% ab work

mike456 · 04-05-2006, 02:37 PM

all you need to do is diet, but all the other things help speed up the process, such as ab work, training, and cardio

DiGiTaL · 04-05-2006, 08:14 PM

Quote:

I would say

80% nutrition
20% training
0% ab work

well diet is more easyier to control then training anyways. I mean diet keeps going and going and going. But training lasts only about 20+ minutes so yea diet would have a bigger part in this.

As for training, I will work out my abs twice a week (not in a row) and i will continue with my work out routine. I'll try and ignore it for a little while but i will still keep up strictly with my diet and work out.

Thank you guys, im bookmarking this page, im sure i'll be coming over this page later on to check it again

.
I've learned quite a lot. Thanks everyone for taking their time to respond

.

myCATpowerlifts · 04-05-2006, 09:47 PM

I would say 70 nutrition
25 cardio/weight lifting
and 5% ab work
Because the larger your ab wall, the higher percent bodyfat it will show

TJ Cline · 04-05-2006, 09:59 PM

90% diet in my book

DiGiTaL · 04-05-2006, 10:29 PM

Quote:

and 5% ab work
Because the larger your ab wall, the higher percent bodyfat it will show

well, I got that. lol. So i am down to 181.5pounds from 185 since i started worry about my abs

. Im surprised of the results.

**CowPimp** · 04-05-2006, 11:21 PM

Diet will always be the limiting factor because your body fat needs to be at a certain level. You can be 120 pounds soaking wet with visible abs if you are lean enough.

04-05-2006, 11:06 AM	#6
DiGiTaL .::.:: Legend ::.::. Elite Member Join Date: Mar 2006 Location: Ca Posts: 1,466 Photos: 2	okay, my work out routine is quite simple and good. I use Gopro's P/RR/S routine and its amazing lol. As for my diet. I just quit eating big meals, and eating lots. So basically, One glass of milk with some bread in the morning, a sandwich at lunch and a small meal at dinner. Im trying not to get leave myself hungry. I eat very very small for that. Some of the stuff i eat includes: Salmon, Chicken, Beef, Wheat bread, shakes, juices, fruits and vegetables. And i work on my abs on Wednesdays, Saturdays and Sundays. Stats: Weight: 183lbs \| BF: 13% My Cutting Journal come motivate me.

04-05-2006, 11:16 AM	#8
DiGiTaL .::.:: Legend ::.::. Elite Member Join Date: Mar 2006 Location: Ca Posts: 1,466 Photos: 2	I see, thats great information. Thanks. I'll cut on the juice and no my milk isnt fat free, it has 8% fat. I'll also get the fat free milk from now on. Isnt 5 meals a day too much?...and if not, How big should the meals be and any ideas on what to eat?. Stats: Weight: 183lbs \| BF: 13% My Cutting Journal come motivate me.

04-05-2006, 11:48 AM	#12
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	diet diet dietttttttttttttt. I do hardly any cardio and just strict dieting and my abs are appearing fine. fufu's 1337 Journal Your diet will set you free.

04-05-2006, 11:53 AM	#13
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,122 Photos: 24	Low carbs and a re feed every forth day. No starchy bread or grains and remove a great deal of fruit keep it to just two servings. 50%prot 15%carbs 35%fat And re feeds 20%prot 60%carbs 20%fat. Eat a shit load of vegetables thats right eat as much as you want don't go hungry set cals at maintenance and lower if fat loss stops. Good veggies are green beans, broccoli,zucchini,and spinach. Eat good fats and mostly lean meats. "My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

04-05-2006, 02:30 PM	#15
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,700	I would say 80% nutrition 20% training 0% ab work E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-05-2006, 10:52 AM	#2
mike456 Registered User Join Date: Feb 2006 Posts: 3,294	I thought u said in my thread that every1 is different, so even if he is a pro, y would you believe that? Anyway i think cardio and diet are the most important but if you workout ur abs hard, you wont have to lower your body fat percentage as much as if you don't train your abs(because they will be bigger) just do weighted crunches 4 sets 6-12 reps, and situps 4 sets 6-12 reps, maybe twice a week, and keep dieting and doing cardio, and soon they will come, GL

04-05-2006, 10:55 AM	#3
mike456 Registered User Join Date: Feb 2006 Posts: 3,294	by the way tom ventuo said that because lots of people already have great abs, you just cant see them because there covered with fat, so even if you dont train your abs and you just diet and cardio your abs will come but it is better and faster to train your abs hard as well

04-05-2006, 11:02 AM	#5
mike456 Registered User Join Date: Feb 2006 Posts: 3,294	calculators are shyt use body calipers, dont even worry about your body fat%, if your diet and routine is good you dont have to keep measuring it(don't worry the abs will come if your consistent and have a good diet), post your diet and routine(including cardio) by the way its gonna take some time(maybe a couple of months if everything is good) its not gonna happen over night, how long have you been on the diet?

04-05-2006, 11:13 AM	#7
mike456 Registered User Join Date: Feb 2006 Posts: 3,294	try to cut out the juice also i hope its fat free milk and try to eat 5 meals a day,get like 1800-1900 calories a day, and make sure your getting your protein, also only work your abs twice a week and make sure your reps for each set of abs is 6-12 reps GL bro, check out the nutrition stickys

04-05-2006, 11:21 AM	#9
maxpro2 Registered User Join Date: Aug 2004 Posts: 1,121	I believe this is definitely legit. Doing ab exercises isn't going to tone your stomach or anything. Abs are all about bodyfat. I might argue that nutrition would have an even higher percent than cardio though. Plus, your abs are hit enough during heavy compound exercises, so direct ab work isn't even necessary sometimes.

04-05-2006, 11:43 AM	#11
mike456 Registered User Join Date: Feb 2006 Posts: 3,294	5 small meals even 6 meals is good, just cause your eating more times it does not neccasarily mean you are eating more(eat a meal ever 3 hours) Here are some foods high in protein and almost zero carbs and very very low fat- if you like cottage cheese its great for you, tuna fish, chicken breasts, egg whites, seafood, whey protin shake counts as a meal, so eat 3-4 food meals and 2-3 protein shakes a day do cardio in the morning before you eat(you can do it at home with a jump rope) or a little amount(20 min) of cardio after weight training I also agree with MWpro cardio is not that important, but i think you should still do direct ab exercises- just do this once or twice a week- weighted crunches 3 sets 6-12 reps, and situps 3 sets 6-12 reps

04-05-2006, 02:37 PM	#16
mike456 Registered User Join Date: Feb 2006 Posts: 3,294	all you need to do is diet, but all the other things help speed up the process, such as ab work, training, and cardio

04-05-2006, 09:47 PM	#18
myCATpowerlifts Registered User Join Date: Jan 2004 Location: The lone star state Posts: 6,261 Photos: 2	I would say 70 nutrition 25 cardio/weight lifting and 5% ab work Because the larger your ab wall, the higher percent bodyfat it will show

04-05-2006, 09:59 PM	#19
TJ Cline Member Join Date: May 2005 Posts: 12,545	90% diet in my book

04-05-2006, 11:21 PM	#21
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	Diet will always be the limiting factor because your body fat needs to be at a certain level. You can be 120 pounds soaking wet with visible abs if you are lean enough. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

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