Getting Ripped // abs

[sudukchung]

Well I'm currently 17. and At are highschool we have weight training. I had weight training all last year in 10th grade and now currently have it everyday this year for 1st semester. I'm 6'0 180-185 pounds and have like 15-16% body fat. and Love lifting.

Recently though I wanted to get ab's. So I've been doing a number of different ab work outs. I know to get your abs to Show you need to do more cardio. like running. Which Im starting to do more. I've gotten quite strong over the past year or so.

My bench max is 185. I can do it like 3-4 times. Still working on to get it higher. Usually rep 155.

I can curl 65 pounds rep wise and can do like 5 reps of 85 pounds on the curl bar.

Triceps can deal with a 50 pound dumbell. probley can go higher since I can do liek 15 reps at a time.

and My shoulders which im Starting to work on more can do 115 military pressing wise..

So

So all in all. I just need Advice on how to get my arms ripped. (as in biceps, triceps, shoulders,) and How to get ab's definition faster and How much calories a day should I eat. Im tryin to watch What I eat. Usually make my self a somewhat healthy lunch. I drink alot of water and milk..

 

[Gazhole]

Getting ripped and lowering bodyfat is all about your diet. Abs are made in the kitchen.

Read the stickied topics in the Diet forums and the Training forums.

Welcome to IM!

 

[DontStop]

Personally, I find nice big biceps sexier then abs...if thats your motivation for getting them

Anyways, diet is absolutely key, post a sample day of your diet

 

[crazy_enough]

Welcome aboard!!

Like its been said, diet is more than 90% of the game when trying to get bodyfat at such low levels that ab muscles come thru..

 

[XFatMan]

Just a question ... How important do you guys think cardio is? I'm asking this because one day I want to get there, but right now, I'm just fat, fat, and fat. So what I'm doing is dieting and quite some cardio.

Sorry, sudukchung. I didn't mean to hijack your thread.

 

[DontStop]

Cardio for me not only serves as a vital part of my cutting routine, but keep in mind, its heart health

 

[crazy_enough]

Just a question ... How important do you guys think cardio is? I'm asking this because one day I want to get there, but right now, I'm just fat, fat, and fat. So what I'm doing is dieting and quite some cardio.

Sorry, sudukchung. I didn't mean to hijack your thread.

I think it depends on numerous factors...Body type, goals, diet, metabolism etc... I hate hate HATE how it eats away at my hard earned muscle when in caloric deficit. But I like how it separates muscles nicely when cutting/prepping. Double edged sword. Im a huge fan of HIIT cardio. Worked wonders for me years ago when I was quite obese and couldnt survive 45 - 60 minutes on a threadmill.

 

[sudukchung]

Well I love working out my arms and chest. never got into the hole abs until recently when I realized that Those are also a nice thing to have too XD.

But yeah Thats nice to know you like big biceps DontStop cuz thats one of my goals. Have strong ass arms haha. Getting their too.

But yeah. My diet??

I try to diet but I just find it difficult. I dont reallly like take down how many calories I eat or any of that. I just kinda watch what I eat. Sometimes I dont care but other than that yeah.

I had a goal to gain weight. Like im 180-185 and My goal was to gain 200 pounds. but Its not necessarily working as well as I thought and I dont really care bout that. I just want to make my muscles look nice.

Before I bought me a muscle building supplement . That help development harder stronger bigger muscles. Which probley explained my strength boost. But since im Jobless I have no money to purchase that stuff atm.

But as in for my diet..

Well in the morning when i Wake. I eat Frosted mini wheats ..

For lunch I eat usually a sandwich with ham cheese mayo wheat bread.. with some yogurt, Low calorie snacks... banana or apple . Big thing of water..

Dinner I usually is when I eat the most of the filling food. My family makes some big dinner. (southern types they are)..

I mean I want to have the steriotypical abs that men all want. But even If it just slims down my stomach and shows definition and some ab's is good with me. Just enough to be noticeable. and I'll be happy. Im in shape. My mile time is 6:53 last I checked.

I got good stamina Just dont run much. and Don't really do sports. Did wrestling but havent done that in along time. Mite do football for senior year and wrestling again...



Other than that yeah. Just looking to make my muscles more riped looking really.. . and get some abs showing.

 

[sudukchung]

btw explain

HIIT cardio

 

[Gazhole]

But yeah. My diet??

I try to diet but I just find it difficult. I dont reallly like take down how many calories I eat or any of that. I just kinda watch what I eat. Sometimes I dont care but other than that yeah.

Other than that yeah. Just looking to make my muscles more riped looking really.. . and get some abs showing.

Diet is paramount in losing fat. To lose fat you need to be in a carefully planned caloric deficit, while maintaining a good balanced food intake. The ONLY way to do this is by learning about food and counting your calories every day while engaging in a good exercise program.

The good news is that theres tonnes on info in the sticky topics in nutrition forums and training forums.

 

[Gazhole]

Just a question ... How important do you guys think cardio is? I'm asking this because one day I want to get there, but right now, I'm just fat, fat, and fat. So what I'm doing is dieting and quite some cardio.

Sorry, sudukchung. I didn't mean to hijack your thread.

Cardio is good, but its better when combined with a good weight training routine. Both have their place, and neither should be neglected if you want to see maximum results.

High intensity cardio is good for when you want to enhance the fat loss you're already hopefully targeting with your diet, and low intensity is good for active recovery and things like that.

Honestly, thats the level of detail that i stop at with cardio, i dont know a great deal about it besides what ive discovered myself.

 

[goob]

HIIT cardio:

70-100 m sprint (90-100% max effort), rest for 30-60 seconds.

Repeat x 10.

Welcome to hell.

 

[XFatMan]

HIIT cardio:

70-100 m sprint (90-100% max effort), rest for 30-60 seconds.

Repeat x 10.

Welcome to hell.

Or skip rope 30 seconds as fast as you can, 30 seconds slow.
Repeat 20 x

That's what I'm currently doing twice per day. It's definitely not a walk in the park, but the fat melts away like ice cream on the beach.

 

[CowPimp]

Diet is a big part of it. However, from the sound of the lifts that you are quoting, I have a feeling that you don't work your lower body or that you do it in a really half-assed fashion. Working your lower body is extremely metabolic, and it will help add muscle to your frame real fast, which is good for metabolism and body composition.

Furthermore, you should try some more high intensity cardiovascular exercise instead of your traditional solid state cardiovascular exercise. Interval training and the like appear to be more effective as far as fat loss goes. Not to mention, I feel like it's more effective for most sports, if you are interested in that.

Again though, you definitely want to pay more attention to your diet. That is going to be key.

 

[sudukchung]

Hmm Well Than sounds Like I need to get a diet going XD.

Hopefully I know how many calories I need to eat a day.

HIIT Cardio sounds like murder but .. kinda fun..


And yeah I dont do much Lowerbody work outs.

I really hate doing squats..

I dont mind doing deadlift but Overrall I work on my upperbody alot more.

 

[sudukchung]

I look at diets and such. I just dont understand really. I mean I don't have to money currently to go out and buy the stuff I need to start have 5-6 meals a day to get cut and so forth. Isnt their a easy way ? Just like work out hard and drink lots of water and eat food that is known to be good

 

[CowPimp]

I look at diets and such. I just dont understand really. I mean I don't have to money currently to go out and buy the stuff I need to start have 5-6 meals a day to get cut and so forth. Isnt their a easy way ? Just like work out hard and drink lots of water and eat food that is known to be good

Well how do you get the food your currently eat? Parents? Can you request foods on the shopping list?

 

[XFatMan]

There???s no need to get into complicated diets right from the start. You could begin by seriously counting your calorie intake. If you need help to adjust your calorie intake, I suggest you read this article: http://www.ironmagazineforums.com/diet-nutrition/21113-guide-cutting-bulking-maintenance.html.

Once you got such a simple diet going, you can slowly begin by throwing out junk foods and replacing them with clean food. This is not expensive. It only gets expensive when you start watching your macronutrients. But to tell you the truth, I have been seriously dieting for 18 months now and managed to go from 42% body fat down to currently 21.7%. During all the time I have ignored macronutrients, and I will not even think about them unless I have no other choice to continue fat loss. So there???s really no need to do everything at once.

Eating 5 ??? 6 times per day is neither difficult nor expensive. If you want it badly enough you won???t come up with an excuse for not doing it. The quantity you eat is the same ??? just split into 5 ??? 6 meals. This is really, really not difficult even if you???re working as a teacher, like me.

You should think again about doing leg work. Most people are like you and the time will come when you will regret not having done leg work. The Squat is one of the best exercises around. Not only is it one of the greatest mass builders, but it???s also very demanding in terms of cardiovascular health.

 

[sudukchung]

Yeah I started doing legwork outs today..

And I run quite a few times a week.

 

[sudukchung]

There???s no need to get into complicated diets right from the start. You could begin by seriously counting your calorie intake. If you need help to adjust your calorie intake, I suggest you read this article: http://www.ironmagazineforums.com/diet-nutrition/21113-guide-cutting-bulking-maintenance.html.

Once you got such a simple diet going, you can slowly begin by throwing out junk foods and replacing them with clean food. This is not expensive. It only gets expensive when you start watching your macronutrients. But to tell you the truth, I have been seriously dieting for 18 months now and managed to go from 42% body fat down to currently 21.7%. During all the time I have ignored macronutrients, and I will not even think about them unless I have no other choice to continue fat loss. So there???s really no need to do everything at once.

Eating 5 ??? 6 times per day is neither difficult nor expensive. If you want it badly enough you won???t come up with an excuse for not doing it. The quantity you eat is the same ??? just split into 5 ??? 6 meals. This is really, really not difficult even if you???re working as a teacher, like me.

You should think again about doing leg work. Most people are like you and the time will come when you will regret not having done leg work. The Squat is one of the best exercises around. Not only is it one of the greatest mass builders, but it???s also very demanding in terms of cardiovascular health.

Yeah I understand that all

just like What should I eat?

Like Protein wise and so forth and how many grams and how much grams is that? Im still lost on how to get my calorie intake shit going

 

[XFatMan]

Yeah I understand that all

just like What should I eat?

Like Protein wise and so forth and how many grams and how much grams is that? Im still lost on how to get my calorie intake shit going

Visit the link I posted earlier and just count your calories for now. You need to get that going first. Then, start worrying about what you eat. Then, start worrying about how much protein, carbs, and fats you eat. Keep it simple, you're not that advanced right now, I suppose.

 

[Smoo_lord]

Isnt their a easy way ?

If this shit was easy, then there wouldnt be so many fattys around.

About the money thing, get a job and then buy your own shit. Oats are cheap as hell, whey is absurdly cheap for the protein/ serve ratios. Get a chicken and it lays eggs, = free eggs.

 

[HialeahChico305]

If this shit was easy, then there wouldnt be so many fattys around.

About the money thing, get a job and then buy your own shit. Oats are cheap as hell, whey is absurdly cheap for the protein/ serve ratios. Get a chicken and it lays eggs, = free eggs.

I think If I owned a chicken my landlord will exterminate my contract in a heartbeat . the contrac clearly specified no pets lol.

 

[sudukchung]

yeah planning on applying to more places soon.

need that bread son



I think I'm going to start doing the HIIT cardio. 70-100m sprints 10x .. Seems like it would be perfect for sliming the weight and getting cut. with proper food intake of course

and

Since I'm going to join wrestling again in Senior year. I'm going to need to be up in stamina and endurance wise. Plan on training with a friend and his dad who are both really GOOD wrestlers. My friend is in the 171 weight class. Im planning on tryin to drop weight to be in his weight class.

And Nothing wrong being all sexy cut and shit for wrestlin season and .. The summer too

 

[quark]

I think If I owned a chicken my landlord will exterminate my contract in a heartbeat . the contrac clearly specified no pets lol.

I actually thought about getting a couple of chickens once. Never made it any farther than that though, my wife killed that idea in a hurry!

 

[Big G]

As soon as I get my raggedy ol' house completely restored I'm sellin'-out, movin' south, buyin' a big-ass piece of land and there's gonna be a whole bunch of chickens runnin' around. Screw paying $1.99/doz at the local gas station!

And, sudukchung... try keeping a food log. It's not really so hard. Fitday.com is free and very simple to use. It's not much hassle for the results it brings.

 

[fitnesssarah]

If your diet is on target and you're doing cardio, then here's whatyou should do for abs!

DECLINE WEIGHTED ABS!!!!! This will give you the most definition for your dollar! It's a small isolated movement...and squeeze!!!!!!!

 

[sudukchung]

Declined weight ab workout??

Any video somone can post so I can check it out

 

[fitnesssarah]

it's pretty simple. Get a decline ab bench so you can tuck your fee under. Take a weight you can handle and do small short movement situps with the weight on your chest.

 

[sudukchung]

Oooh I've done those..

Do it with a 40-50 pound dumbell XD

But Soon I wont even have weight training and currently have no weights at home. Just push-up bars...

Need to go get money to buy my own gym haha.




AND


I've been doing alot more running. I weighed about 180-185 and recently I weighed in at 176.. So I'm dropping weight pretty quickly I have to say