Need Abs Training help

[rsboy82]

Hi everyone im starting bk to the Gym at the start of next month and this time i want to be more prepared so im slowly gathering information on everything that i need to get to my goal,

I was hoping that you pros could give me some insight in achieving perfect external obliques + Rectus Abdominis "The waistline V" it would be great if you could help so i can add these exercises to my routine

Look forward to your responses

Cheers

 

[assassin]

lol training does not change your muscles shape , if you want to have good definition ..use a good diet to cut your fats and maintain a low body fat percentage (under 10-12 %) ....your muscles are predetermined with your genetics and doing thousands of crunches won't make you have a six pack if you still have fats...

 

[GFR]

Hi everyone im starting bk to the Gym at the start of next month and this time i want to be more prepared so im slowly gathering information on everything that i need to get to my goal,

I was hoping that you pros could give me some insight in achieving perfect external obliques + Rectus Abdominis "The waistline V" it would be great if you could help so i can add these exercises to my routine

Look forward to your responses

Cheers

abs is 100% diet

 

[rsboy82]

lol training does not change your muscles shape , if you want to have good definition ..use a good diet to cut your fats and maintain a low body fat percentage (under 10-12 %) ....your muscles are predetermined with your genetics and doing thousands of crunches won't make you have a six pack if you still have fats...

cheers mate thats great info that i never knew, i always thought you have to sit there and do situps everynight to be able to achieve a perfect stomach
But from what i understand from your comment is that everyone has a six pack but its just hidden away obviously some are stronger then others but as long as you get your body fat down to 10% then it will start showing, thats fantastic news ,i would like to thank you alot for your information because i now have a reasonable goal to aim for, im currently at 24% body fat im not saying its going to be easy to get down to that percent but its something definatly to aim for.
cheers

 

[rsboy82]

abs is 100% diet

cheers fella

 

[assassin]

cheers mate thats great info that i never knew, i always thought you have to sit there and do situps everynight to be able to achieve a perfect stomach
But from what i understand from your comment is that everyone has a six pack but its just hidden away obviously some are stronger then others but as long as you get your body fat down to 10% then it will start showing, thats fantastic news ,i would like to thank you alot for your information because i now have a reasonable goal to aim for, im currently at 24% body fat im not saying its going to be easy to get down to that percent but its something definatly to aim for.
cheers

that's it my friend you may see some times a kid with his abs showing cause he has a very low bf% ...the type of the ab muscles is for endurance work and even by using weights abs will never get huge or so big... you only have to train them once or twice a week .. to improve your performance and to keep them pumped as possible , but you are most likely to increase their indurance they won't get much bigger....building a good shape is a good diet with 3-4 days per week of weight training .... first go to the diet forum and read the stickies then make a good diet and post it here for critique, then go to the training forum and read the stickies and design a good exercise plan that suits you...

 

[rsboy82]

that's it my friend you may see some times a kid with his abs showing cause he has a very low bf% ...the type of the ab muscles is for endurance work and even by using weights abs will never get huge or so big... you only have to train them once or twice a week .. to improve your performance and to keep them pumped as possible , but you are most likely to increase their indurance they won't get much bigger....building a good shape is a good diet with 3-4 days per week of weight training .... first go to the diet forum and read the stickies then make a good diet and post it here for critique, then go to the training forum and read the stickies and design a good exercise plan that suits you...

thats great stuff assassin ill have a look in there now and post bk what i got in mind
cheers again

 

[rsboy82]

ok how does this sound so far its only a rough draft and im not sure on what size for the servings

7am Bowl of Cereal

10.00am half a maltloaf + Isolate Protein Shake

13.00 Plateof Steamed Broccolli,cauliflower,cabbage and a bit of Gravy + Protein Shake

16.00 Half a maltloaf + Protein Shake

19.00 Steak Fajita Wrap + protein Shake

22.00 scrabbled egg no yolk

 

[assassin]

ok how does this sound so far its only a rough draft and im not sure on what size for the servings

7am Bowl of Cereal

10.00am half a maltloaf + Isolate Protein Shake

13.00 Plateof Steamed Broccolli,cauliflower,cabbage and a bit of Gravy + Protein Shake

16.00 Half a maltloaf + Protein Shake

19.00 Steak Fajita Wrap + protein Shake

22.00 scrabbled egg no yolk

read the stickies first ... a diet must contain vegetables / fruits / dairy products /whole grains /lean protein / essential fatty acids /and maximum 2 shakes per day... protein must be included at every meal .. so if you need for example 180 grams of protein daily divided by 6 meals so every meal must approximatly contain 30 grams of protein .......

some sources of lean protein = tuna / chicken breasts / lean meat,fish / cottage cheese/egg whites..

 

[assassin]

www.fitday.com to get the nutrition facts of almost every food ...better calculate your calories ...

 

[rsboy82]

Cheers for replying Assassin

Im totally Lost with all this i dont know how much i need of any of the above or what food to have

i could possibly go as far as saying i aint got a clue lol im completly lost

 

[mike456]

Cheers for replying Assassin

Im totally Lost with all this i dont know how much i need of any of the above or what food to have

i could possibly go as far as saying i aint got a clue lol im completly lost

the stickies will hwlp you

 

[assassin]

Cheers for replying Assassin

Im totally Lost with all this i dont know how much i need of any of the above or what food to have

i could possibly go as far as saying i aint got a clue lol im completly lost

don't be worried every body get this feeling at the begining then you'll be familiar with it...

first what's your goals weight/height/body type /history of training diet / what does your current diet looks like ....do you want to lose fats or bulk up some muscle mass...if you want to bulk then you'll have to eat slightly above your maintanance (maintanance is the number of calories wich keeps you without gaining or losing weight) while doing weight training ... if you want to lose fats and look more defined then you'll have to eat slightly under your maintanance while performing some cardio during the week ..
so the first thing is to calculate your maintanance ....that's something related to trial, so you first for example make a diet that you think it's around your maintanance ,then see how it goes if your weight remained constant then you drop your daily calories by 500 for example ...and do some cardio , and so on ..

sources of calories = protein / carbs / fats

some sources of lean protein = egg whites / cottage cheese / chicken breasts / lean meat/fish / tuna ./whey powder .. every meal must contain a lean proten in it (quantity = depends on your stats)

some sources of complex and fibrous carbs = oats /skimmed milk/vegetables / fruits/ whole grains / brown rice / ..if you are cutting then cut carbs from your last meal prebed ...get away from sugars and processed food when cutting....

some sources of efa's (essential fatty acids) = olive oil / fish oil / flax oil / or caps / peanuts and nuts / smoked salmon / natural peanut butter...you must try that most of your fat intake comes from those ..and try to prevent trans fats and saturated fats as much as you can...specially if you are cutting..

i hope that makes sense..

 

[assassin]

for example your weight is 180 lbs ... you should consume at least 180 grams of protein ... not much more because excess protein can be stored as fats , though it is the hardest thing to be stored as fat... a good start for most people is 30%protein/50%carbs/20%fats ..ofcourse things can't be 100 percent accurate so don't worry it's not so complicated as it seems