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apetro08
01-01-2006, 06:45 PM
I've been lifting for a while now and my arms and chest are showing the definition and size I am looking for, however, I can't seem to get a solid six back showing in my abdomen. What is the ideal diet to attain such a look and/or how should I go about getting it?

getfit
01-01-2006, 06:46 PM
what's your diet looking like?

apetro08
01-01-2006, 06:49 PM
I wake up in the morning and take a protein shake before heading to the gym...after I get back I wait a couple of hours and eat two cans of tuna in two sub rolls....I then generally don't eat until dinner where I usually eat meat (chicken or beef) with some sort of carbs (macaroni or mashed potatoes) after taht I may have an apple and then another late night roll of bread or can of tuna..

getfit
01-01-2006, 06:51 PM
any veggies in there? healthy fats?

what are your stats?

Davidelmo
01-01-2006, 07:00 PM
www.fitday.com

enter all that stuff up and tell us how many calories as well as how much carbs, fats and protein you are getting.

Also tell us your current heigh, weight and approx body fat %

apetro08
01-01-2006, 07:00 PM
I havnt eaten alot of veggies besides the occasional salad at dinner time.... I'm 6'4 230 pounds I bench 270 curl 150 run a mile in 6:20..I"m not sure as to my body fat percentage I don't really know how to calculate that. I used to be thinner when I played basketball in high school a couple years ago (I'm 19). Since lifting my weights stayed consistent (230) but I put on a lot of muscle and slimmed down in the torso and thigh area.

getfit
01-01-2006, 07:04 PM
read up here

http://www.wannabebigforums.com/showthread.php?t=65848

Davidelmo
01-01-2006, 07:04 PM
Try to include 5 portions of fruit and veggies in your diet.

Like I said, stick that stuff up on Fitday.

You'll need to calculate your maintenance calories (i.e. how much you need to eat to stay the same weight) and then subtract 500.
If your maintenance is 3000, you would cut on 2500 and keep lifting heavy weights. This should help you keep muscle and lose fat = six pack!

apetro08
01-01-2006, 07:14 PM
alrite great thanks alot I appreciate the feedback

Davidelmo
01-02-2006, 08:27 AM
alrite great thanks alot I appreciate the feedback

No probs.. you got a diet sorted then?

HILL
01-02-2006, 11:37 AM
6 pack is all down to bf. you need to be sub 12% if not under 10 to start seeing some sort of definition i believe

Canadian Crippler
01-02-2006, 12:21 PM
I can see definition in basically any lighting and there's no way I'm below ~14%

Davidelmo
01-02-2006, 01:09 PM
I can see definition in basically any lighting and there's no way I'm below ~14%

Partly determine by genetics though. If you store fat around your stomach more then it'll be harder to see. Your BF% is an average from the BF% of different parts of your body.

I'm one of the unlucky ones where all my fat is on my stomach and virtually nothing on my upper body.

rk77
01-03-2006, 02:29 PM
sometimes its just grandma and grandpas fault your dont got the abs.

Bikkstah
01-03-2006, 03:05 PM
You've gotta do 10 sets of 1000 crunches daily.

Built
01-03-2006, 03:21 PM
You've gotta do 10 sets of 1000 crunches daily.
Riiiight... :rolleyes:

Bob
01-03-2006, 03:21 PM
Funny Bikkstah... very funny... NOT!!

You could do 0 crunches.. and still have a 6 pack.. if your genetics are right and your BF is low...
I don't get a hint of abs until I'm under 12%..

Shao-LiN
01-04-2006, 02:07 AM
They do become easier to expose if you build them during a bulk, though. Just like any other muscle. You work towards hypertrophy, they get bigger, the easier they are to see in the end.

Sef
01-04-2006, 07:34 AM
Riiiight... :rolleyes:

Erm, I think he was joking...

KingWilder
01-04-2006, 10:01 AM
Erm, I think he was joking...
Erm, I think she knew that :rolleyes:

Built
01-04-2006, 10:48 AM
Yep, I knew it was meant to be a joke. :)

Natetaco
01-04-2006, 02:19 PM
just do lots of crunches and sit ups and any abdominal work every other day. try to do 3 sets of 30 seconds of crunches resting 1 minute inbetween and do them as fast as you can and make sure you dont help with your legs or arms, thats how mine developed

ArchAngel777
01-04-2006, 02:23 PM
just do lots of crunches and sit ups and any abdominal work every other day. try to do 3 sets of 30 seconds of crunches resting 1 minute inbetween and do them as fast as you can and make sure you dont help with your legs or arms, thats how mine developed

I have not been on this forum long enough to tell if someone is joking... But just in case, I don't want misinformation to spread. Working your abs will do nothing for a sickpack that is covered by an inch of fat!!!

The way to a six pack is through the kitchen. You need the proper diet/nutrician and if you are failing there, you will not have a sick pack, unless you are one of those freaks that can eat pizza and pop all day and still have one...

There... Now, if you were joking, oh well... But just in case! Situps will not give anyone a sickpack that they don't currently have.

getfit
01-04-2006, 02:24 PM
just do lots of crunches and sit ups and any abdominal work every other day. try to do 3 sets of 30 seconds of crunches resting 1 minute inbetween and do them as fast as you can and make sure you dont help with your legs or arms, thats how mine developed
no and again no

Bikkstah
01-04-2006, 04:03 PM
Boy I just got back from the gym and those sets of 1,000 crunches sure are burning. My six pack is sticking our further than my chest!

Davidelmo
01-04-2006, 04:17 PM
oh for gods sake...

I know people like the make fun of this, but this is how misinformation spreads.

Don't do 1000 crunches. It does sod all. If you want to train abs, do them like any other muscle- weighted with a plate on your chest, 6-8 reps.

If you want those trained abs to show, diet until your body fat % is low enough to see them.

Doing situps will NOT NOT NOT NOT NOT remove the fat covering your abs.

Bikkstah
01-04-2006, 04:23 PM
Yes, being serious now, I do 8-10 reps of standard crunches, weighted along with weighted seated leg tucks, also 8-10 reps. I can feel them when I crunch, but concurring with everyone else, I know I won't be seeing them until I lose this last bit of body fat.

MM
01-04-2006, 05:45 PM
You've gotta do 10 sets of 1000 crunches daily.


...957, 958, 959... :(

Davidelmo
01-04-2006, 06:13 PM
...957, 958, 959... :(

:zipit:

Seriously though, how the hell does ANYONE find the time to do 1000 cunches?

They're just boring as well

Stray
01-04-2006, 06:22 PM
I use my wife's taser and shock my abs into a rippling mass of man-steel.

The burning smell goes away after an hour or two.

greathuskie
01-04-2006, 07:27 PM
be happy you guys arent like me, my fat is all stored on my stomach, unfortunately i dont think i will ever see a 6 pack

ArchAngel777
01-04-2006, 07:40 PM
be happy you guys arent like me, my fat is all stored on my stomach, unfortunately i dont think i will ever see a 6 pack

And you never will an attitude like that! :windup:

I am in the same boat, but I will have a sick pack eventually, only a matter of time. I don't want to use that as an excuse though and we should be carefull or else you might sell yourself short. Think positive, eat right and gauge your progress... I have some some rather large fat people become ripped over the course of 6 months... People that were overweight for years and in some cases decades. So it is quite possible even with bad genes to get there... Just gotta stick to plan, a good plan.

Take care... :angel:

Shao-LiN
01-04-2006, 09:09 PM
just do lots of crunches and sit ups and any abdominal work every other day. try to do 3 sets of 30 seconds of crunches resting 1 minute inbetween and do them as fast as you can and make sure you dont help with your legs or arms, thats how mine developed

Well, you don't really even need to do direct work. If you do all the big compound movements, then your core gets worked pretty well already. You don't have to do "lots of crunches and sit ups". Work your abs like any other muscle. They do repair faster than most other muscles, but you still shouldn't abuse them.

Do you do 3 sets of 30 second movements for all your other lifts? I mean, seriously, you have some weird philosophies.

Shao-LiN
01-04-2006, 09:10 PM
be happy you guys arent like me, my fat is all stored on my stomach, unfortunately i dont think i will ever see a 6 pack

You probably won't...doesn't look like you're motivated enough to get one. Feel free to prove me wrong, though.