bikini ready....

[katielead130]

Hey guys

I reallyyyyy want to have visible abs by summer....i know diet is a huge factor for abs....i already eat 1200cals 40c/40p/20f whole foods only 90% of the time.....i suppose i could eat cleaner....

whats the best way for me to achieve this? diet and exercise ideas would be greatly appreciated xx

 

[returnofthdragon]

What is your age, weight and workout routine?

 

[ParadiseCup]

Genetics play a huge factor in how your abdominals look and of course diet is paramount to see what you have. Your abdominals are a muscle just like any other and need to be worked to further development

 

[katielead130]

What is your age, weight and workout routine?

im 25yrs old 133lb

this is my routine

Monday is back and chest

Deadlifts with barbell 40kg - Military press barbell 24kg 3 sets 8-10 reps superset

Squats ass to grass 30kg - Seated Arnold press dumbells 6kg 8-10 reps superset

Squat press ass to grass dumbells 10kg 3 sets 8-10 reps

Forward to reverse lunges dumbells 8kg 3 sets 8-10 reps each leg

Frontal Raise dumbells 6kg 3 sets 8-10 reps

Lateral Raise dumbell single arm 6kg 3 sets 8-10 reps

Shrugs dumbells 18kg 3 sets 10 reps

I also do 90mins of boxing in the evening.....





Tuesday is metabolic routine day

Dumbbell Lunges 8kg - Jump Squats 3 sets 8-10 reps superset

Dumbbell step ups 8kg 10 each leg - Jump squats 3 sets 8-10 reps superset

Reverse Lunges - single arm rows Dumbell 18kg 3 sets 8-10 reps superset

Burpees 3 sets 8-10 reps


Wednesday is my day off


Thursday is back and chest

Press ups - bent over rows dumbbells 12kg 3 sets 8-10 reps superset

Bench press smiths machine 25kg - single arm rows dumbbell 18kg 3 sets 8-10 reps superset

Chest press dumbbells 12kg - Bent over row dumbbells 12kg 3 sets 8-10 reps superset

Deadlifts Dumbbells 16kg 3 sets 8-10 reps

Cable flys 6.25kg - lateral wide pull down 35kg 3 sets 8-10 reps superset

Cable seated row 20kg 3 sets 8-10 reps

and I do either a 5k or spin class in the evening

Friday is an option day for me...i either rest or run 5k

saturday is metabolic day

sunday option day 5k or rest

 

[Curt James]

Any idea on current BF%? I definitely enjoy keto eating—steak and double green beans with coffee and fake sugar at Outback yesterday—and would recommend you take a look at that eating approach.

There's even a contest beginning in a few days: http://www.ironmagazineforums.com/online-journals/153710-2012-two-month-fatloss-challenge.html

 

[katielead130]

Any idea on current BF%? I definitely enjoy keto eating???steak and double green beans with coffee and fake sugar at Outback yesterday???and would recommend you take a look at that eating approach.

There's even a contest beginning in a few days: http://www.ironmagazineforums.com/online-journals/153710-2012-two-month-fatloss-challenge.html

well my scale says 16% but i dont know how acurrate that is

 

[Curt James]

well my scale says 16% but i dont know how acurrate that is

I have a similar scale. It offers a ton of different info which I promptly ignore. Have been tested before at the gym with one of those handheld Tanita or Omron gadgets. Guess the mirror is the best gauge.

Best of luck with your program. Might want to give that contest a look. They say misery loves company. lol

 

[katielead130]

I have a similar scale. It offers a ton of different info which I promptly ignore. Have been tested before at the gym with one of those handheld Tanita or Omron gadgets. Guess the mirror is the best gauge.

Best of luck with your program. Might want to give that contest a look. They say misery loves company. lol

i will do it if you give me the diet lol

 

[Curt James]

Diets are so individual. You'll think mine is crazy. But...

Mine is very basic. I'll eat three or four times a day and just watch my scale to see if things are working.

Breakfast: Eggs, swig of extra virgin olive oil, heaping teaspoon of natural peanut butter, black coffee
Shake: Two scoops of IronMagLabs whey isolate, heaping teaspoon of pb
Lunch: four or six thin hamburger patties (McDoubles without the bun or condiments) and a side salad no dressing, black coffee
Shake: Two scoops zero-carb protein powder, tsp pb
Dinner: Orange roughy or steak or a packet of pink salmon plus a salad with olive oil for dressing
Shake: Two scoops protein powder, tsp pb

My goal is to lose 2 lbs. per week and I'll adjust my intake to meet that goal.

Weekly cheat meal will be my last meal of the day and can be anything. I'll normally get a big plate of pasta, bread, and pie with coffee and cream. Won't have a cheat meal until two or three weeks of maintaining my keto diet, though. After that initial break-in then I'll enjoy a cheat once per week or arrange my social/family meals on a cheat day. Or save my cheat for a birthday party, etc.

 

[Curt James]

It's important to note also that I am most definitely NOT a bodybuilder. I'm an average joe at best who has had some success in getting leaner on a keto diet.

Click Built's avatar. --->

She's someone who has had great success and obviously knows what she's talking about.

 

[ebfitness]

Katielead, PM me exactly what you're looking for (no charge!). I'm a PT who works mainly with female clients...Curt can vouch for me. Look forward to helping you!

 

[sassy69]

Do you mind posting up your stats? If you're eating 1200 cals continuously and you're at 133, and it sounds like you're at a nice athletic look right now, I really want to say you're undereating for your weight & the very active schedule of lifting & cardio you have right now.

I strongly agree that abs are a genetic thing. Mine suck. I've been at 7% bodyfat and not seen them. I have always been very estrogenic in the midsection & rear/ thighs. What has gotten me over the hump for competition is carb cycling.

Definitely if eb can take care of you, go for it - but this is my assessment of where you are right now. I'd rather see the cals go up a little but go into a carb rotation to get the additional fat burning to get to your abs.

 

[Curt James]

Katielead, PM me exactly what you're looking for (no charge!). I'm a PT who works mainly with female clients...Curt can vouch for me. Look forward to helping you!

This.

Do you mind posting up your stats? If you're eating 1200 cals continuously and you're at 133, and it sounds like you're at a nice athletic look right now, I really want to say you're undereating for your weight & the very active schedule of lifting & cardio you have right now.

I strongly agree that abs are a genetic thing. Mine suck. I've been at 7% bodyfat and not seen them. I have always been very estrogenic in the midsection & rear/ thighs. What has gotten me over the hump for competition is carb cycling.

Definitely if eb can take care of you, go for it - but this is my assessment of where you are right now. I'd rather see the cals go up a little but go into a carb rotation to get the additional fat burning to get to your abs.

Sassy has definitely walked the walk and has the contest pics to prove it.

 

[squigader]

1200 calories at 133lbs? You should already be there!

Diet: You're really eating very little as it is, there's no further dieting in terms of cutting calories than that. In terms of macros, I'd actually suggest increasing your protein or fats and cutting carbs (keep your calorie counts around the same, do not decrease!). Or try carb-cycling, that'll help definitely if you're not doing it already.

Try adding some direct ab work (weighted of course). The abdominals are a muscle too, just like any other, and need to be worked with heavy weight if you really want them to "pop". 3 sets each of 3 different ab exercises 1-2x a week (go heavy!) and you should see visible progress in a month or two. Move up in weight as it gets easier of course.

Do remember though that maintaining visible abdominal muscles as a female can be very difficult. Built and Sassy are the best to ask. They both know the ins and outs of getting that ultra-lean look as a female, not to mention their overall knowledge is excellent.

If you have any more questions, PM me, I probably won't catch the thread later.

 

[squigader]

It goes without saying of course - no alcohol/sweets whatsoever! Especially the alcohol. Worst thing ever for your goals.

 

[desmorris]

Stop taking sweets and chocolates... and remove every kind of carbs in your food. you will see the magic.

 

[sassy69]

Stop taking sweets and chocolates... and remove every kind of carbs in your food. you will see the magic.

I don't think she said anywhere that she is eating a lot of shit food.

And NO on 'remove every kind of carbs in your food'. That's incomplete. Carbs are there for a reason and "the no carb diet" is useless. It can be a PHASE of some sort of diet, e.g. CKD, but w/o refeeds it is NOT a good & maintainable lifestyle.

 

[katielead130]

Do you mind posting up your stats? If you're eating 1200 cals continuously and you're at 133, and it sounds like you're at a nice athletic look right now, I really want to say you're undereating for your weight & the very active schedule of lifting & cardio you have right now.

I strongly agree that abs are a genetic thing. Mine suck. I've been at 7% bodyfat and not seen them. I have always been very estrogenic in the midsection & rear/ thighs. What has gotten me over the hump for competition is carb cycling.

Definitely if eb can take care of you, go for it - but this is my assessment of where you are right now. I'd rather see the cals go up a little but go into a carb rotation to get the additional fat burning to get to your abs.

hey

ok my stats are 5st6 133lb

38" bust 25" waist 32" hips

i dont have a constant 1200 cals intake, sometimes if i need them i will eat my exercise cals back

 

[katielead130]

It goes without saying of course - no alcohol/sweets whatsoever! Especially the alcohol. Worst thing ever for your goals.

thanks ill try that, and yes im giving up alcohol all together after this weekend! lol

 

[ckcrown84]

thanks ill try that, and yes im giving up alcohol all together after this weekend! lol

I had to do this step. Rough, especially being that I live in a huge party environment. This is my 6th week dry. ABS barely coming in lol

 

[katielead130]

That sucks my abs are beginning to come!!!! I can see faint lines especially if I just ate, full stomach pushing them out lol

 

[pokrzywaixv]