Abs, working out or diet????

[Ravishing J]

Im 23 years old and have recently finished four and a half years of boozing at uni, (drinking 3-4 times per week in my first 2-3 years, have calmed down since, i haven't drunk in two months lol my best effort since i was 16)

Im 1.83m and weigh about 79kg, (converted 6ft, 174lbs) a drop from 95kg (209lbs) my peak late last year

I was running 7kms (which is a little over 4 miles) a day earlier this year and working out regularly 4-5 times per week, thats how i dropped my weight. My diet was average but i did have protein shakes.

My question is how the hell do you get the mythical 6 pack abs

Im around 10% body fat region (8.1kg fat according to my gyms fat detector) and im real happy with the shape of my arms, chest and shoulders, (legs are a little skinny though) im just starting to see top abs, but have no lower ab definition.

I have read that 80% of results come from diet 20% working out
Two weeks ago i started this diet

Breakfast
oates
protein shake
2 whole eggs, three egg whites

Mid morning
fruit + green tea

lunch
Tuna 185g, salad + rice+ cottage cheese
protein shake

mid afternoon
yoghurt + green tea

dinner

Steak/ chicken 300-400g, rice/potatoes, salad
2 whole eggs, 3 egg whites

before bed

protein shake, green tea

Im thinking about supplementing with creatine if it works, maybe

My main goal is getting a phenomenal 6 pack before summer, (around December where i live).

Do you have any additional diet tips? or any workout tips?
I workout 4 days a week i do (Back, legs), (biceps, shoulders), (Chest, triceps) and double one up, i have also recently acquired an ab king pro and do that most nights. If i start running again with my current diet do i risk losing muscle mass?

Cheers

 

[allnaturalmyass]

Ok that diet looks good but question
Get the macros for that diet.
FitDay - Free Weight Loss and Diet Journal
see how much your current intake is a day.

Do you know your Maintenance?
ABS come from both working out and dieting
but is more of diet than workout.
4 days a week is good and creatine is good to add some size.
once you know your maintenance go lower to a cutting diet , try to include some cardio here and there 2-3 days a week , leg workout is a good choice cause it helps workout lower abs.

Now the main thing is diet, without a good diet and commitment to it you won't get nowhere and remember it takes TIME. dont expect to get abs in 2-4months , stay on point with all of it and you will get where you want to get. And if you don't mind is up to you get a nice fat burner if you can handle them well that will give u a little extra help with motivation , just stick to it .

Remember
lifting=pleasure to do it
diet=key to getting whereever u want to get either bulk or cut.
commitment =success

 

[alexvega]

some one , who can hel us , i have similar problem, my diet is good, but my low abs need to be bettter

 

[BulkMeUp]

some one , who can hel us , i have similar problem, my diet is good, but my low abs need to be bettter

In your case, answer is simple. No more beer.

 

[Merkaba]

If you want to see abs you've got to cut to some degree. Find your maintenance caloric intake and cut some calories to burn fat.

 

[jhawkin1]

While you're in your caloric deficit, lift heavy weights, cardio is a no-no. The more lean muscle mass you gain, the more calories you burn.

 

[Built]

Im 23 years old and have recently finished four and a half years of boozing at uni, (drinking 3-4 times per week in my first 2-3 years, have calmed down since, i haven't drunk in two months lol my best effort since i was 16)

Im 1.83m and weigh about 79kg, (converted 6ft, 174lbs) a drop from 95kg (209lbs) my peak late last year

I was running 7kms (which is a little over 4 miles) a day earlier this year and working out regularly 4-5 times per week, thats how i dropped my weight. My diet was average but i did have protein shakes.

My question is how the hell do you get the mythical 6 pack abs

Im around 10% body fat region (8.1kg fat according to my gyms fat detector) and im real happy with the shape of my arms, chest and shoulders, (legs are a little skinny though) im just starting to see top abs, but have no lower ab definition.

I have read that 80% of results come from diet 20% working out
Two weeks ago i started this diet

Breakfast
oates
protein shake
2 whole eggs, three egg whites

Mid morning
fruit + green tea

lunch
Tuna 185g, salad + rice+ cottage cheese
protein shake

mid afternoon
yoghurt + green tea

dinner

Steak/ chicken 300-400g, rice/potatoes, salad
2 whole eggs, 3 egg whites

before bed

protein shake, green tea

Im thinking about supplementing with creatine if it works, maybe

My main goal is getting a phenomenal 6 pack before summer, (around December where i live).

Do you have any additional diet tips? or any workout tips?
I workout 4 days a week i do (Back, legs), (biceps, shoulders), (Chest, triceps) and double one up, i have also recently acquired an ab king pro and do that most nights. If i start running again with my current diet do i risk losing muscle mass?

Cheers

Not sure why you're eating carbs in the AM unless that's when you train.

I don't like your training split for leaning out without losing mass. Too much specialization work (ie abs, arm day) and too much cardio.

What macros are you running? (that means calories, total grams protein, carb and fat)

 

[Ravishing J]

Yeah i train in the day time, work at night.
I'm very much a beginner so have never heard of macro's let alone counted them.
In my country where metric so we measure in kilojoules not calories.
Might have to give the counting a go though i'm sure there's a way to convert.

I was doing a lot of cardio but haven't for the last few months a part from a 20 min bike warm up.

It's quite funny during the day i can range anywhere from 77.5kg-80.5kg (170.5-177.1lbs). Im thinking at the moment what i eat now is my maintenance weight because ive been sitting around 79kg since i started

 

[Built]

Perfect. Join fitday and track.

 

[Ravishing J]

I don't like your training split for leaning out without losing mass. Too much specialization work (ie abs, arm day) and too much cardio.

Could you give me tips on a better training strategy?

 

[Built]

Got Built? » Open Source Fitness - Get started here

Read from the top down.

 

[Ben dur]

im not an expert on weight loss and cutting

thankfully built is here for that

but from what i do know, abs are visible only at low bf%

usually 10% or lower for me

HOWEVER
id say, that even if you have 10% bf, depending on your genetics, and your recent weight loss, you may not see abs for the simple fact that you have some loose skin/fat around the area...

if you maintain 10%
or continue to cut, youll probably notice your abs become more and more visible, simply due to the tightening of your skin, etc.

i personally only throw in some abs about once every couple weeks...
they are indirectly stimulated with almost every workout i do, and i personally find that enough...
on my last PFT i did 141 crunches in 2 minutes... 100 is perfect a perfect score in the USMC

i personally think most people do TOO MUCH
ab work...


edit edit edit edit edit

additionally i only do cardio 2 times a week
usually 20 minutes (18min would be nicer)
thats 3 miles....

i dont however think this has much impact whatsoever on my bf%
it is simply for the added benefits, and maintenance/improvement of PFT

 

[Built]

"im not an expert on weight loss and cutting"

Heh. You SOUND like one. Good post.

 

[Ben dur]

thanks but you guys taught me what i know

 

[Ravishing J]

Today i i got my fitness profile done again
I weighed 80.7kg/ 177.5lbs with a body fat of 8.4% (6.8kg/15lbs)
i was stoked with that because i feel like i have been cutting quite good.
Diets going ok, curious to how i put on weight though, considering i eat less than i was and better foods and gained weight??? Thought i was cutting not building might have to lay off the rice lol

However my abs still have not cut to what i want them to be, their barely visible really. Must be loose skin or something, to get cut like Ryan Reynolds you must have to be 3% i guess.

 

[DaMayor]

3%? Yeah, go for that. Although if you get to 2% or better yet, 1%, then your abs will be VERY visible.

 

[Stu]

Reduce your salt intake and make sure your carbs are all very clean. i would probably avoid potatoes.

 

[Built]

Reduce your salt intake and make sure your carbs are all very clean. i would probably avoid potatoes.

What makes a carb clean, and why no salt?

 

[DaMayor]

Reduce your salt intake and make sure your carbs are all very clean. i would probably avoid potatoes.

By all means AVOID DIRTY CARBS POTATOES!!!!

A dirty carb almost got me last week....thank God I had a negative calorie food to throw at it!

true story.

 

[Built]

By all means AVOID DIRTY CARBS POTATOES!!!!

A dirty carb almost got me last week....thank God I had a negative calorie food to throw at it!

true story.

 

[Ben dur]

i usually rinse my potatoes
thereby rendering them clean

 

[Merkaba]

By all means AVOID DIRTY CARBS POTATOES!!!!

A dirty carb almost got me last week....thank God I had a negative calorie food to throw at it!

true story.

oh man you guys are killing me.....


---->Did you throw a tomato as the negative calorie food?

 

[Ravishing J]

I did that fit day thing and got totals
Cal 2,519
fat 80.2g
carbs 148.0g
protein 290.3g

My weight isn't really fluctuating. Its staying quite good and i'm cutting nicely. Thanks for some peoples attempted help.

And DaMayor you sound like a sarcastic f**k whats up with that???
Have you got your period or something

 

[DaMayor]

And DaMayor you sound like a sarcastic f**k whats up with that??? Have you got your period or something

I don't know.

Not equipped for the menstrual cycle thingy, sorry, boo.

 

[Hench]

And DaMayor you sound like a sarcastic f**k whats up with that???
Have you got your period or something

he wasnt mocking you dumbass, he was mocking stu for claiming that there was such a thing as a 'clean carb'

 

[Smoo_lord]

Grab a tissue and stop crying

 

[nickfromgeo]

what a humor

 

[alexvega]

mmmmmmm

In your case, answer is simple. No more beer.

yes, i know my problem is the fuckin beer.
thanks