tips on getting a six pack please? :)

[Thomas]

can anyone advise me on how i should incorporate sit ups/crunches into my routine?

At the moment ive been doing 2 sets of 100 decline crunches 4 times a week, is this too much? my diet is good and i get plenty of protein

[Built]

Okay.

First thing - work abs in short, weighted sets, maybe one or two exercises, once or twice a week, 3 sets of 8-12 reps.

And the other part: diet. You'll need to eat less than maintenance so you shed the bodyfat.

What's the rest of your workout look like?

[Thomas]

im lifting heavy, low reps at the moment, trying to bulk a bit. I have virtually no fat on my stomach, i dont really want to start eating less cos i might become uber skinny

at the mo i get about 130 grams of protein a day

[HahnB]

If you had no fat on your stomach you would already have a 6 pack. Any idea what your bf % is? 130g of protein isn't enough unless you only weigh 100-130lbs. If you're bulking concentrate on doing that and worry about getting a 6 pack when you cut.

[Thomas]

i weigh 180 lbs, i think its actually more like 170 grams of protein i eat

i dont like using fitday because all the foods on there are american , im from uk, and i dont get time to note down the nutrition value of everything i eat

Should i still be doing sit ups when im bulking?

and when u say weighted sit ups/crunches, is that when u put a plate on ur chest? i only have 10kg plates, no 20s, will 10 be enough?

thanks for advice

[Built]

All the foods are american?
Eggs? Broccoli? Chicken?

[sCaRz*Of*PaiN]

If you had no fat on your stomach you would already have a 6 pack.

That isn't true. You can be skinny, but have underdeveloped abdominals. But all one needs to do is work on them to make them stand out.

[ArchAngel777]

That isn't true. You can be skinny, but have underdeveloped abdominals. But all one needs to do is work on them to make them stand out.

While this is possible, 99% of the time it is simply fat. In this persons case, I believe it to be fat. I have learned a lot from my youth and here on this site. I would be willing to place a 99 to 1 wager that he is probably just too fat to see them. You can be lean (12 - 14%) and not see them. But lean is a relative term... Too fat for a six pack = Can still be lean.

[Thomas]

i can grab a small pinch of fat under belly button..

im gonna bulk up first cos il look too skinny if i lose ALL the fat, im 6ft 2" and 180 lbs 21 years old

and lol ok i see what your saying built, but when i try and add branded food its not there

Should i still be doing sit ups when im bulking?

and when u say weighted sit ups/crunches, is that when u put a plate on ur chest? i only have 10kg plates, no 20s, will 10 be enough?

[sCaRz*Of*PaiN]

While this is possible, 99% of the time it is simply fat. In this persons case, I believe it to be fat. I have learned a lot from my youth and here on this site. I would be willing to place a 99 to 1 wager that he is probably just too fat to see them. You can be lean (12 - 14%) and not see them. But lean is a relative term... Too fat for a six pack = Can still be lean.

I'm aware of that. I wouldn't say 99% at all. I've seen quite a few super skinny people with no abs. Their ribs are showing and they're bone thin and look like they have 4% body fat, but still, no abs. Abs still can get bigger, stronger, and more defined through training. Some people just have underdeveloped abs, no matter how skinny they are. Genetics also plays a role.

[Mr Joshua]

Feel free to post your routine and question(s) in coherent sentences. People can be much more help to you when they understand exactly what it is you are asking. (*Hint: Think upper/lower case, punctuation, and spelling.)

"im lifting heavy" is not a description of your routine. The more detail you give her (weight, sets, reps and oh yeah...exercises), the better she can help you.

And yes, continue to work your abs when bulking.

*Grumpy* Mr. J

[lifter4life]

i dont like using fitday because all the foods on there are american , im from uk, and i dont get time to note down the nutrition value of everything i eat

You can create custom foods and input the nutritional value into the site, then save it. Also, it's not like you have to go on there everyday and do it. All I do is enter my custom foods and create the diet I want with the macronutrient specifications then use it.

[Built]

Program in the branded food items as "custom foods".

Build up your abs on a bulk, correct. Weighted as you describe. I hold a dumbbell across my upper chest just under my chin to do 'em.

[ddegroff]

i like deads. My abs feel a little sore after doing deads, they never feel sore when i do decline curls with a db(as listed above). I know soreness isn't and indication of anything, but i like to feel a little soreness.

(i'm currently trying to prove the fact that diet is key to nice lean abs, i need to see it for myself)

[ArchAngel777]

I'm aware of that. I wouldn't say 99% at all. I've seen quite a few super skinny people with no abs. Their ribs are showing and they're bone thin and look like they have 4% body fat, but still, no abs. Abs still can get bigger, stronger, and more defined through training. Some people just have underdeveloped abs, no matter how skinny they are. Genetics also plays a role.

Possible... I can see my ribs though too! But I am still a fatty. Just the way we are built.

[sCaRz*Of*PaiN]

Huh? I'm not a fatty and never have been. I wasn't "built" that way.

[Bam]

I cant get a 6 pac at all i have so much stomach fat for some reason Idk why
im 5"11 180 and im on creatine so that prolly tacked on some good water weight i have no abs at all but i lift more then anyone my weight or mainly anyone in my class just sucks not to have those genetics.

[LouPac]

It's all about diet...

[ArchAngel777]

Huh? I'm not a fatty and never have been. I wasn't "built" that way.

I was delerious... I am not even sure what the last sentance means and I wrote the damn thing...

[sCaRz*Of*PaiN]

I was delerious... I am not even sure what the last sentance means and I wrote the damn thing...

Hehe...don't worry about it.