How do you get abs?

[Ben dur]

if you want to have abs DIET

if your starting to lean up but you dont have abs yet
obviously your not lean enough yet


guy in the picture is starting to get lean (see his arms and around his chest)

but he still have fat over his abs


does that mean accept the fact you will never have abs?
NO

obviously you are capable of dieting, you just havnt dieted long enough to show abs yet


EVERYONE ON EARTH is capable of dieting down into the range of 7-10% bodyfat

THATS WHAT HAPPENS WHEN YOU STARVE YOURSELF!!!!!

this absolutely blows my mind


eat enough protein to supply your body with building blocks to support your muscular system

eat enough fat to supply your endocrine system with the necessary goods to produce proper hormones

eat enough carbs and fiber to make your digestive system operate properly

BUT EAT LESS THAT YOU BURN

and you will get leaner and leaner and leaner
eventually you will have abs
lets face it, your body will eventually eat away the fat around your abs, sometime before you starve to death...


im really sick of hearing people bitch about their genetics
(although some peoples are genuinely worse than others)

if i let my genetics take over
id be around 325lb and 60% body fat

but instead i work out hard, and try to diet properly
and instead im 175 and 10%

 

[Skib]

if i let my genetics take over
id be around 325lb and 60% body fat

i doubt that much... judging by your pics, to me you look like an ectomorph that would have a hard time putting on weight (fat or muscle)

for me it all boils down to what i'm personally willing to do... obviously in theory i know WHAT i have to do... but too much dieting will drive a man crazy... i eat well most of the time but i enjoy going out for wings and beer once in a while with the boys, having a normal dinner with my gf and indulging on mom's homemade cooking... that's just me though... everyone obviously has different goals and priorities...

 

[Ben dur]

there you go...

priorities

if beer and wings are up there for you

dont worry to much bout your abs

 

[xfile384]

if you want to have abs DIET

if your starting to lean up but you dont have abs yet
obviously your not lean enough yet


guy in the picture is starting to get lean (see his arms and around his chest)

but he still have fat over his abs


does that mean accept the fact you will never have abs?
NO

obviously you are capable of dieting, you just havnt dieted long enough to show abs yet


EVERYONE ON EARTH is capable of dieting down into the range of 7-10% bodyfat

THATS WHAT HAPPENS WHEN YOU STARVE YOURSELF!!!!!

this absolutely blows my mind


eat enough protein to supply your body with building blocks to support your muscular system

eat enough fat to supply your endocrine system with the necessary goods to produce proper hormones

eat enough carbs and fiber to make your digestive system operate properly

BUT EAT LESS THAT YOU BURN

and you will get leaner and leaner and leaner
eventually you will have abs
lets face it, your body will eventually eat away the fat around your abs, sometime before you starve to death...


im really sick of hearing people bitch about their genetics
(although some peoples are genuinely worse than others)

if i let my genetics take over
id be around 325lb and 60% body fat

but instead i work out hard, and try to diet properly
and instead im 175 and 10%

You sound as though trying to get abs is a bad thing? Like your starving your body and it's terrible ot something? I get this from your comment saying: "lets face it, your body will eventually eat away the fat around your abs, sometime before you starve to death..."

Not sure where your going with that.

I have no idea what my body fat is. Probably 15% if i had to guess...I'm thinking i still need to lose about 10-13lbs in order to see abs...I'm gonna shoot down to about 1500 calories a day. I've kind of stopped where i'm at.

I eat very low carbs. Generally, my carbs for the day come from 1 bowl of oatmeal, a piece of double fiber 100% whole wheat bread and veggies/peanut butter. The rest is fat and protein...

 

[Ben dur]

i dont think its a bad thing at all

i think having low body fat is beneficial to athletic performance
and is aesthetically pleasing

but when i say low body fat im talking about the 6-10% range for men

and probably 12-18% for ladies

i personally love having abs
and love seeing other people with abs


it just absolutely drives me nut when people act like they are so elusive and hard to achieve

its very simple

low body fat

and low body fat is not some genetic thing
its calories in calories out

people put WAY to much thought into a simple process


do some crunches/other ab work to stimulate abdominal muscle strength and possibly hypertrophy, if you need strength or want your abs muscles actually larger

diet to low body fat to make them show, if you want to have visible abs

everything else is over thinking

 

[xfile384]

i dont think its a bad thing at all

i think having low body fat is beneficial to athletic performance
and is aesthetically pleasing

but when i say low body fat im talking about the 6-10% range for men

and probably 12-18% for ladies

i personally love having abs
and love seeing other people with abs


it just absolutely drives me nut when people act like they are so elusive and hard to achieve

its very simple

low body fat

and low body fat is not some genetic thing
its calories in calories out

people put WAY to much thought into a simple process


do some crunches/other ab work to stimulate abdominal muscle strength and possibly hypertrophy, if you need strength or want your abs muscles actually larger

diet to low body fat to make them show, if you want to have visible abs

everything else is over thinking

Yeah, it seems simple that way, but people also don't realize how small in general you get when trying to lose body fat...Some people never start to lose the fat off their stomach for a long period of time and it keeps coming off other parts of your body making you look anorexic. Then, by the time your abs are visible you have 6inch arms and a tight neck and face, hence genetics...So, can anyone get visible abs, yes. Will it look right and morph their body properly? No

This is also what makes it so difficult. People stop, because they get too skinny everywhere else and think it's hopeless. Although, it was probably a good idea they did stop, because they end up looking like a starving child in Bosnia...

 

[Doublebase]

Yeah, it seems simple that way, but people also don't realize how small in general you get when trying to lose body fat...Some people never start to lose the fat off their stomach for a long period of time and it keeps coming off other parts of your body making you look anorexic. Then, by the time your abs are visible you have 6inch arms and a tight neck and face, hence genetics...So, can anyone get visible abs, yes. Will it look right and morph their body properly? No

This is also what makes it so difficult. People stop, because they get too skinny everywhere else and think it's hopeless. Although, it was probably a good idea they did stop, because they end up looking like a starving child in Bosnia...

Then how do you explain the Mr. Olympias?

 

[Ben dur]

Then how do you explain the Mr. Olympias?

oh i know

they bulk up so they have huge arms

then they

wait

oh thats right

DIET TILL THEY HAVE SUPER LOW BODY FAT

 

[Doublebase]

oh i know

they bulk up so they have huge arms

then they

wait

oh thats right

DIET TILL THEY HAVE SUPER LOW BODY FAT

I thought they just shot steriods and had really good genetics.

 

[Built]

Yeah, it seems simple that way, but people also don't realize how small in general you get when trying to lose body fat...Some people never start to lose the fat off their stomach for a long period of time and it keeps coming off other parts of your body making you look anorexic. Then, by the time your abs are visible you have 6inch arms and a tight neck and face, hence genetics...So, can anyone get visible abs, yes. Will it look right and morph their body properly? No

This is also what makes it so difficult. People stop, because they get too skinny everywhere else and think it's hopeless. Although, it was probably a good idea they did stop, because they end up looking like a starving child in Bosnia...

I go through this with my legs. My lower bodyfat is more than double what it is in my upper in the shot in my 'tar. If I ever manage to lean out my legs, the rest of me is going to disappear.

<Glances down>

Especially "the girls".

 

[Merkaba]

I thought they just shot steriods and had really good genetics.

ding ding ding!

 

[xfile384]

I go through this with my legs. My lower bodyfat is more than double what it is in my upper in the shot in my 'tar. If I ever manage to lean out my legs, the rest of me is going to disappear.

<Glances down>

Especially "the girls".

Well, good. You see my logic then.

Typically girls keep most of their fat in their lower region, while males keep it in the abdominal section.

 

[danzik17]

Well, good. You see my logic then.

Typically girls keep most of their fat in their lower region, while males keep it in the abdominal section.

That is true, but your logic still doesn't apply to the general population that frequents this board (at least to my knowledge). You say that people waste away trying to get abs, but that's only when they don't know how to properly do that. With proper diet and training it's quite difficult to just waste away - the people you are referring to either don't have their diet in order, their training in order, or possibly a combination of both.

 

[xfile384]

That is true, but your logic still doesn't apply to the general population that frequents this board (at least to my knowledge). You say that people waste away trying to get abs, but that's only when they don't know how to properly do that. With proper diet and training it's quite difficult to just waste away - the people you are referring to either don't have their diet in order, their training in order, or possibly a combination of both.

I agree to an extent, but I'm no expert. I don't have enough knowledge to debate the matter. All I'm saying is that it seems like some people lose fat in a bunch of different areas first before they lose it where they want to. This doesn't mean their diet isn't in check...If they are losing weight, they obviously are eating at a deficit. (which is the point) If they continue to not gets abs and get skinny everywhere else, well this is genetics. Sure, they will get abs at a certain point when they have no body fat left, but they could be depressed to see how small they end up being, while another guy started losing fat immediately on his mid-section first, instead of all the other places. (genetics) We all know their is no specific workout to make visible abs since you can't spot reduce, so your training point is irrelevant. If you eat at a deficit, workout, lose weight, your on the right track. It just depends on when your body decides to release the fat form your abdominal section.

As i said, I'm no expert. But, this seems pretty clear to me...(From experience and from what i've read) Please, correct me if I'm wrong.

 

[someguy1984]

I agree to an extent, but I'm no expert. I don't have enough knowledge to debate the matter. All I'm saying is that it seems like some people lose fat in a bunch of different areas first before they lose it where they want to. This doesn't mean their diet isn't in check...If they are losing weight, they obviously are eating at a deficit. (which is the point) If they continue to not gets abs and get skinny everywhere else, well this is genetics. Sure, they will get abs at a certain point when they have no body fat left, but they could be depressed to see how small they end up being, while another guy started losing fat immediately on his mid-section first, instead of all the other places. (genetics) We all know their is no specific workout to make visible abs since you can't spot reduce, so your training point is irrelevant. If you eat at a deficit, workout, lose weight, your on the right track. It just depends on when your body decides to release the fat form your abdominal section.

As i said, I'm no expert. But, this seems pretty clear to me...(From experience and from what i've read) Please, correct me if I'm wrong.

Good post, this makes things clearer to me. Maybe thats why im having such a hard time? Ive just been getting very impatient but i am losing weight. I will continue to diet and just see where it goes.

 

[xfile384]

Good post, this makes things clearer to me. Maybe thats why im having such a hard time? Ive just been getting very impatient but i am losing weight. I will continue to diet and just see where it goes.

That's all you can do man...Just keep at it is my advice. I've lost weight, but still am not happy with my physique, but I'm not going to stop...I enjoy working out and i like being in shape, regardless if my body isn't where i want it to be.

My phone sucks, but here is another pic of my mid-section and back. It's a better picture than the last. I still probably have another 12lbs to lose before my abs are visible...It's frustrating, but if i continue to workout and burn more calories than i consume i should get there...(hopefully)

http://i8.photobucket.com/albums/a26/Camaro0wner/lll.jpg

http://i8.photobucket.com/albums/a26/Camaro0wner/ooo.jpg

 

[danzik17]

Why do you feel they would end up small? That means they're either dieting or training improperly, or they never had muscle in the first place. Some muscle loss is to be expected with fat loss, but not nearly to the extent that you're thinking of from what I'm getting.

 

[xfile384]

I'm not saying they would be 5'7 98lbs...The bosnia thing was obviously a joke...

I'm saying the person would be maybe 5'7 138ish...That is very small in my opinion. Would they look that weight, probably not, just lean. But, in general that is very light. You can't really have big arms with this weight.

We are also referring to average size people starting to do this. Not someone who has been weight lifting for years. Obviously, the more LBM you have the better you will look and the bigger you will be. So, if your 5'7 180 and cut to 160-165, you would probably look pretty amazing...

It just depends on where you start from. I'm not a very heavy person, so i would be one of those light people...

 

[jhawkin1]

I have bigger arms, have been cutting forever and have a tighter, leaner physique.

You need to find foods that work for you. What recently has worked for ME: 1g of protein per body weight/ 1g healthy fats per every 2lbs of body weight.


The thing that REALLY has worked for me: cutting out all the shit that boosts my insulin levels (carbs: bread, sugars which include fruits because my body seems to hold onto sugar in my lower ab region, fat free milk, and even snacking on whey protein instead of lean proteins that are solid because I tend to hold onto water weight.

Ive also drank a ton of water (5 bottles a day or so minium), and I DO NOT MIX CARBS AND PROTEINS in the same meal. Does not work for me, and I end up gaining weight.

Cals in vs. cals out, get a good weight training split, HIIT training or any other cardio work that does not risk the loss of too much lean muscle tissue.

What other general ideas do ya'll have that have worked for YOU?

 

[jhawkin1]

I forgot to mention, eat your green veggies, and timing of your meals are also important. I make sure I have a fat and protein source beforoe I go to bed to have proteins slowely digest overnight, but I do not eat right before I go to bed. I make sure to give myself enough time that I'm awake to at least partially digest the food I have just consumed.

I also make sure to get a goods night rest, not try to stress too much about life, job, etc, and just stick to foods in general that will increase the likelyhood of getting to where I need to be physique wise.

 

[xfile384]

I've come to realize that it's really hard for me to eat 1g of protein per lb of body weight, with only consuming 1500 calories. Every single one of my meals has over 20g protein, but it still isn't high enough, yet 42% of my total calories are from protein, 35% fats and 22% from carbs. (Oatmeal and a slice of wholegrain bread, plus peanut butter, nuts, etc..)

I think i'm going to stop counting calories and eat when i'm hungry, but a lot throughout the day. (Small things) For instance, in the morning i'll have a protein shake with peanut butter. Almonds as a snack later in the day. Salad for lunch. Tuna as a snack and maybe chicken breast and veggies for dinner. This will most likely be under 1300 calories for the day, but i will be more than satisfied...I'm just going to keep my veggies up...

 

[Built]

Why do you focus on eating 20g of protein in a meal, and why report on the percentages?

I weigh what you do and I have no trouble getting in 180-220g protein daily, even when dieting.

 

[danzik17]

Percentages don't mean a whole lot since it doesn't take into account your LBM. Someone who is 200lbs at 5% BF and 200lbs at 25%BF would have very different diets.

Focus more on getting "per/lb LBM". 1g protein/lb and 0.5g fat/lb are very good starting points - fill the rest of the calories with whatever you want.

 

[jhawkin1]

I don't care if you are dieting or not...1500 calories sounds like a very uncomfortable diet to me, while training. BUT you are different just like everyone else. The more you eat the more you burn.

 

[sexy_animal]

I don't believe that there's anyone on this site who's incapable of getting abs.

Are your meals on target at least 90% of the time?

Do you lift heavy at least 3 times a week?

Do you do ball busting HIIT cardio that makes you want to quit and cry at least 3 times a week?

Do you do hard abdominal and core workouts involving swiss balls, medicine balls, hanging leg raises, planks and side planks?

Do you consume no more then 2-3 alcoholic drinks per week?


If you answered no to any of these there's your answer....

I've been consistently leaning out and losing fat off my stomach (and everywhere else) using these principles for the last 4 or so months. I'm currently at about 9.5% bodyfat, planning to hit 8% by the end of January.

 

[jhawkin1]

That sounds fantastic, simple and to the point. Can't go wrong there.

I don't believe that there's anyone on this site who's incapable of getting abs.

Are your meals on target at least 90% of the time?

Do you lift heavy at least 3 times a week?

Do you do ball busting HIIT cardio that makes you want to quit and cry at least 3 times a week?

Do you do hard abdominal and core workouts involving swiss balls, medicine balls, hanging leg raises, planks and side planks?

Do you consume no more then 2-3 alcoholic drinks per week?


If you answered no to any of these there's your answer....

I've been consistently leaning out and losing fat off my stomach (and everywhere else) using these principles for the last 4 or so months. I'm currently at about 9.5% bodyfat, planning to hit 8% by the end of January.

 

[xfile384]

Why do you focus on eating 20g of protein in a meal, and why report on the percentages?

I weigh what you do and I have no trouble getting in 180-220g protein daily, even when dieting.

Hmm, maybe i explained that incorrectly. I don't focus on percentages, i was just giving a percent. My point was that i include protein in every meal. While I'm eating 1500 cals a day it seems hard to consume 150g of protein, but Im very very close. Maybe I'm underestimating?

I have a protein shake and oatmeal for breakfast. almonds as a snack, salad and chicken breast for lunch, tuna as a snack, maybe a scoop of peanut butter and for dinner a chicken breast with vegetables. To me, this is only about 120g of protein...But like i said, I'm probably underestimating...

I answered yes to all of the persons questions above. Although, i only do HIIT about 2 days a week, not three. Maybe I'll bump it up if i don't see results...

I don't drink alcohol.

 

[Built]

3 days a week for HIIT is a LOT of HIIT.

Be sure to vary it, and watch for signs of overtraining.

 

[Biggerisbetter]

I do 3 days of endurance cardio w/ 2 days of HIIT. On the days when I do endurance, I'll add my weight training sessions in a later workout (cardio AM, weights PM). Lots of water, enough sleep, and clean diet that has about 2000 clean calories.

For a 39-year-old fighting the battle of the bulge, I seem to be winning. While I haven't arrived at 6-pack status yet, I know if I can do it, pretty much any of you "young bucks" can do it.

 

[Rubes11]

have lots of sex. oh and diet well and work on your core