lose body fat, keep muscle mass?

[zonaguy03]

I am currently 155 pounds and am at 5 feet 7 inches. My body fat is considerably low, but not low enough to show my lower abdominals. My upper abdominals show but i am having problems with the lowers and the obliques. Any suggestions? my daily diet consists of:

Morning: Abdominal workout for 1 hour: after 1. peanut butter breat 12 grain bread, cell tech supp., skim milk

Workout: lift weights for about an hour or so.
After that I have 2 protein shakes + the cell tech.

About 3-4 hours later I play 45 minutes of full ct basketball
Have a spinach salad with carrots and non-fat italian dressing

For dinner i usually get some sort of chicken or steak.

any suggestions?
I want to get to about 5% body fat and still be ripped with muscle in arms and shoulders- try not to loose too much muscle.

 

[slip]

Drop the 1hr ab workout. Do some core/ab work every day, but maybe 15min. Even go every 2nd day.

What bodyfat % are you at now? Measured how? Pics?

Diet - post in the diet forum.

 

[zonaguy03]

Drop the 1hr ab workout. Do some core/ab work every day, but maybe 15min. Even go every 2nd day.

What bodyfat % are you at now? Measured how? Pics?

Diet - post in the diet forum.

Do you think that one hour ab workout has hindered my body to gain those core muscles in the abdomin?

I just joined last night, so im obviously new at this. I have pictures, but how do I post them?

 

[Witchblade]

There's an insert image icon in the text editing bar above your posts.

Post your diet in the diet section and your program here and we'll help you get ripped.

 

[DiGiTaL]

Drop the 1hr ab workout. Do some core/ab work every day, but maybe 15min. Even go every 2nd day.

What are some good core/ab exercises. I to have this issue, my upper abs are nice but the lower is just ..chubby, I do 15mins ab workout every side everday right after my cardio: 2 sets of crunches, 2 sets of side crunches thats about it.

I'll go look this up.

 

[slip]

I to have this issue, my upper abs are nice but the lower is just ..chubby,

Dear god man, this has been covered 11ty billion times.

Ab/core work won't help, you need to lose more bodyfat. You know why not many people have a totally lean stomach like the ads on TV - because its not easy (for most) and takes consistency and effort (for most). Do ab/core workouts, but realise that you need to lose bodyfat for those bad boys to show.

I like planks, side planks, flying V, lying knee raises, med ball twists, standing med ball trunk rotation, and weighted crunches.

To give you an idea, this is me, and I am a fat barstard at the moment. Currently on a cut to lean up again - have to get the abdominal definition back. Even when you're close, there is still a way to go.

 

[zonaguy03]

I posted my diet on the 'diet and nutrition' forum..take a look at that and see if i am on the right page as to cutting down body fat.

Also, I am starting an interval cardio training tonight...run as fast as possible for 30 seconds (all out sprint) and jog/walk for 15 seconds. I will do that for around 15 minutes or so (advice from others). Let me know if you have any other suggestions.

 

[Duncans Donuts]

I wouldn't do core/ab work everyday. Your "core" is virtually working nonstop when you are maintaining any vertical position. I'd do it 2 or so times a week with a good level of intensity.

 

[zonaguy03]

Is my cardio workout part of my core training or no? sorry beginner.

 

[ava]

Doing interval training will help burn calories to help the abs show but its not really considered core training. Also, you want to do a 1:2 or 1:3 ratio on the intervals. For example, sprint for one minute but jog or walk for 2 or 3 to get your heart rate down so you arent catabolic. You have it just backwards.

On my cardio days I walk for 5 minutes to warm up, then do 20 minutes of intervals of 1 minute at 9.5mph and 2 minutes of 5.5mph, then walk 5 minutes to cool down for a grand total of 30 minutes.

 

[zonaguy03]

Doing interval training will help burn calories to help the abs show but its not really considered core training. Also, you want to do a 1:2 or 1:3 ratio on the intervals. For example, sprint for one minute but jog or walk for 2 or 3 to get your heart rate down so you arent catabolic. You have it just backwards.

On my cardio days I walk for 5 minutes to warm up, then do 20 minutes of intervals of 1 minute at 9.5mph and 2 minutes of 5.5mph, then walk 5 minutes to cool down for a grand total of 30 minutes.

Nice. It sounds like you do an all out sprint for 1 minute and jog for 2 minutes to bring your heart rate down. I will be on the track with a stop watch so I will start my interval training tomorrow.

 

[DiGiTaL]

Dear god man, this has been covered 11ty billion times.

Ab/core work won't help, you need to lose more bodyfat. You know why not many people have a totally lean stomach like the ads on TV - because its not easy (for most) and takes consistency and effort (for most). Do ab/core workouts, but realise that you need to lose bodyfat for those bad boys to show.

I like planks, side planks, flying V, lying knee raises, med ball twists, standing med ball trunk rotation, and weighted crunches.

To give you an idea, this is me, and I am a fat barstard at the moment. Currently on a cut to lean up again - have to get the abdominal definition back. Even when you're close, there is still a way to go.

Thanks man. I already knew that. I'm not that new, its why Im cutting.

 

[kimberley617]

very muscular for a girl, what are some exercises for upper body that I can do that wont increase the size of the muscle?

 

[gr81]

what are some exercises for upper body that I can do that wont increase the size of the muscle?

pardon me, I don't mean to come across as a prick so bear with me for a minute. First off, saying upper body is pretty generic, you must be more specific. there are a million different exercises that fall under that category. secondly what is it that you wish to accomplish if not to increase muscle mass?

 

[gr81]

I wouldn't do core/ab work everyday. Your "core" is virtually working nonstop when you are maintaining any vertical position. I'd do it 2 or so times a week with a good level of intensity.

definitely agree on the overtraining of the core DD. zonaguy I realize that when you want to get lean and see those abs its very easy to get overzealous and start doin things like training your abs each day, but the fact remains that its the diet first and foremost thats gonna get the body fat to shed. trust in yourself that your doing the research that you need to and get that diet on point. Ab training is waaaayyyy more of a functional thing than it is a path to a shred stomach and you must treat it as such. they don't need to be trained every day, 1 or 2 a week will be sufficient. you should never be waking up in the morning and training with absolutely nothing in your stomach. you already have had nothing for 8 hrs or so. start your day off by getting some fuel in you, you want to keep your metabolism going, when you starve yourself it slows to a halt and start feeding off that precious muscle mass. you need to increase the amount of meals you eat to more than three, eat all throughout the day, food is not your enemy. you have almost more workouts in the day than you do meals bro. reasearch diet needs and don't worry so much about the training, abs are made in the kitchen not the weightroom.

 

[zonaguy03]

definitely agree on the overtraining of the core DD. zonaguy I realize that when you want to get lean and see those abs its very easy to get overzealous and start doin things like training your abs each day, but the fact remains that its the diet first and foremost thats gonna get the body fat to shed. trust in yourself that your doing the research that you need to and get that diet on point. Ab training is waaaayyyy more of a functional thing than it is a path to a shred stomach and you must treat it as such. they don't need to be trained every day, 1 or 2 a week will be sufficient. you should never be waking up in the morning and training with absolutely nothing in your stomach. you already have had nothing for 8 hrs or so. start your day off by getting some fuel in you, you want to keep your metabolism going, when you starve yourself it slows to a halt and start feeding off that precious muscle mass. you need to increase the amount of meals you eat to more than three, eat all throughout the day, food is not your enemy. you have almost more workouts in the day than you do meals bro. reasearch diet needs and don't worry so much about the training, abs are made in the kitchen not the weightroom.

I was originally on something called the "ABS DIET" which was based on the 6 a day eating habbits. Im so glad i have joined this site, because with all this work i have been doing in the morning with abs, i have not only not gained one thing, but have actually regressed with pushing my body without any fuel. for those 2 days i do abs, the word on here is that 15 minutes is plenty of time to get your ab work in so i will stick that (planks, flying v's, rollouts, obliques, etc.). I have improved my diet, no more "1 day out of the week to snack". im just going to keep on eating healthy and keep my metabolism going. its just so hard with school and such to keep on eating when im in class and preparing things. you know.

 

[gr81]

its just so hard with school and such to keep on eating when im in class and preparing things. you know.

its very very challenging. you're gonna have to do some bulk cookin like once or twice a week and just microwave your shit throughout the day. as long as your getting in something, even if its some omega 3 and a shake, every 3ish hrs you should be all jesus. Think of it this way though, if it was easy and required no sacrifice than everyone would do it

 

[zonaguy03]

its very very challenging. you're gonna have to do some bulk cookin like once or twice a week and just microwave your shit throughout the day. as long as your getting in something, even if its some omega 3 and a shake, every 3ish hrs you should be all jesus. Think of it this way though, if it was easy and required no sacrifice than everyone would do it

Im trying my best, I wont give up.