Lower abs

[tony20]

Hey, I have been trying to get rid og my beer gut for a while now, Its not bad...a little one but I wanna lose it.

I lift, Run about a mile 5 times a week. Do sit up

My diet is pretty much

-Yogurt or Grtis for Break fast

-Peanut Butter Sandwich for a snack

-Fruit for a snack

-Chicken or Truckey for lunch

-Protein shake

-Chichen or Steak for dinner wih a cup of rice of veggies

-Cottage Cheese Or Grits or A protein shake a few hours before bed.

Any help?

Any good ab exercies? Anything?

 

[TheJC]

Read the stickies on cutting and nutrition. Your abs will not show until you lose fat and you will get that through a good diet and a caloric deficit.

As for your diet, I dont know your stats (height,weight, bf%, etc), but your first 3 meals have almost no protein, and your diet looks like it could use some more veggies and healthy fats (natural pb, almonds, fish oil, olive oil, etc). All of this can be found somewhere in the stickies. I would say you have some healthy foods in there but most of your meals are incomplete.

 

[Arnold]

moved this thread here.

 

[tony20]

I'm 154 LBS 5'10.

Any help with a meal plan? Or anything. I wanna try to lose the little gut within 2 months.

 

[DiGiTaL]

http://www.ironmagazineforums.com/diet-nutrition/21113-***guide-cutting-bulking-maintenance***.html

There you go, read that and read the bottom on Male Cutting. Cutting = lose fat and keep lean body mass (lose the fat, get your lower abs visible and fine looking).
Abs come from diet, not all exercises.

 

[katt]

Yup - it's all about the diet...

 

[Blooming Lotus]

Jay Cutler ( Mr. Olypmpia)s nutritionist says that if your bf is too high at any point ( why you wouldn't see your abs) to cut in half 2 of your last daily serves of complex carbs ( bar post - workout for a few weeks , stick to your regular workout plan and then gradually reincorporate once your bf starts to drop.

There's also some new research in from the University of Copenhagen ( Denmark) reported in the American Journal of Phyisiology sometime in 2006 that says spot training is no longer a myth and that going for high reps ( at very seperate times to resistance work ..and maybe followed up with some cardio) stimulates the amount of blood flowing through subcutaneous fat cells ( those under the skin) and when exercising a limb or particluar area lipolysis and blood flow to the area is increased and it results in fat being burned from the area being trained, totally separate to other energy systems working in sympathy.

Maybe just reduce your last 2 carb serving sizes by half for a few weeks and up your ab reps and see if it makes a difference.. but then again since you're dooing that many carbs then try more starches and veggies with those extra protein serves you were recommended ( with oUt the grains at those times)to kick your metabolism up a little for a cpl - few weeks. That shouuld if you continue your usual workout, increase your lean muscle mass. If you add bulk and it's more muscle than fat, then the result will be that overall you will be bigger and leaner and your overall bf will drop anyway.
Protein evvery meal. 6-8 serves a day every day at best. .. 1.5 - 2 gm/ kilo of body weight per day. think egg whites / fish milk and more protein shakes. If you're trying to get lean, for at least 3 and as many as 4 of those protein serves, don't do a grain but use different types of produce ( salad or cooked veg)or a starch ( like potatoe sweet potato or yam) instead or just the protein alone. Personally I think you don't do enough protein regularly enough and your carbs are too messy. Try trading your peanut butter sandwich for salmon or tuna on wholemeal. ..and do a protein shake or eggs at breakfast. 3-4 whole or 6-8 whites...wiith milk...and cut 1/4 - 1/2 off your carb size for it.. and have another protein hit with your fruit snack ( like a glass of milk or 2 or 1 and cottage cheese again or down a half serve protein shake in water and with a small alternative protein with it and your fruit)and do a salad with your lunch protein.
It's only myy 2c worth, but if you did that and up your ab work.. I imagine you 'd be fairly happy with what you'd see.

Blooming tianshi lotus.

 

[tony20]

How many situps should I do a day?

Is it ok to od x amount here then a few hours later do more. Or all in one sitting like a workout?

 

[goob]

How many situps should I do a day?

Is it ok to od x amount here then a few hours later do more. Or all in one sitting like a workout?

Dude, read up. Start with the stickies - diamond info there.

Good diet+ cardio will ive you a six pack. If you get to the point you have very low fat on the gut then try cable crunches, dragon flags, big compound movements like squats, which will take care of the rest.

 

[Blooming Lotus]

A combination of both or either or would all be okay.
In regular times I usually do a whole range of variations and angles for 1-200 hundred sets up to most typically around 3000 reps / day and then through other activities or inclusions in various circuits or whathaveyou tend to rack up smaller sets there aswell.
Most ppl I know who do cut with huge volume abs train pretty similarly. .. one biig sesh and then intermitently outside of that through other things in smaller volume and different pace . I don't know that I really recommend dooing that in the presence of too many complexcarbs any later than maybe 4 hrs prior because I tend to believe that it not only interferes with NO ( nitric oxide ) utilisation, it causes hypertrophy more than burns fat.. although to follow upp with a good low-medium complex carb serve much more ideal. Not everyone on this board uses the same technique to cut themselves though so do take Goobs advice and see if the stickies have any thing to offer you .

Blooming tianshi lotus.

 

[mboylan86]

think ill start counting the "how do i get abs" threads i see

1

 

[AKIRA]

After doing dragon flags the other day + planks, I noticed something I hate to admit.

Only the upper part of my abs were sore.

 

[Blooming Lotus]

yah. if you don't tuck the last bit of your gut up and hold thaat in while you do them and its loose and just hanging there when you do those, it's probably not so likely it'll end up very sore

Thats why callesthenics like pilates are good.. it teaches you how to bring those end bits of the muscle or muscle group into your contractions and to relax to a longer point between reps by good spine position and limb length and breathing at the right part of the movement to add progressive resistence as you exhale and how to incorporate more of the muscle or other groups so you know the difference.. you can apply that to alll sorts of stuff and get a muuch better workout for having done it. think ROM. .. even with abs... Helped mee out anyway. Don't feel bad though, I don't think it's really something mOst ppl do until someone explains it..

Blooming tianshi lotus.