I am looking to get my abs looking a little more prominent, but I am sort of stuck with what to do. I have attached some pics so if you could give me some advice I would greatly appreciate it. Also what do you think my bf % is?
I am not trying to add fat, I am trying to add pure muscle and get that ripped look....
My diet is pretty much:
Protein shake for breakfast 25g
Lots of tuna for lunch
creatine pre work out
Protein post work out 30 g
Last edited by Dman; 04-10-2007 at 09:41 PM.
You wanna get 1g of protein per lb of body weight. (minimum)
Body fat (estimation)
Factor 1 (Total body weight x 1.082) + 94.42
Factor 2 Waist measurement x 4.15
Lean Body Mass Factor 1 - Factor 2
Body Fat Weight Total bodyweight - Lean Body Mass
Body Fat Percentage (Body Fat Weight x 100) / total bodyweight
Do the math.
I've been doing 3x20 crunches and 3x20 reg. situps on a decline bench and it's been working. (1 set crunches, 1 set situps..etc)
Note: not exact body fat.
Last edited by WestsideWarrior; 04-10-2007 at 09:56 PM.
Thank you warrior, I will do the calculation tomorrow, and I will up my protein intake
You guys are kidding, right???
Come on guys... read around WBB... there are 1 million, 495 thousand, 234 threads on WBB on how to get ABs!!
Situps & crunches don't mean crap... unless you track your diet a whole lot better then that... try using FitDay?
And from the pic.. if you eat some more food and gained some muscle, your abs would be even more visible. If that really is your diet, you aren't eating enough... especially for a kid...
GL.. and start eating and lifting heavy.. get a good program too.
Squat More! -- RIP Jesse .. It is hard to fail, but it is worse never to have tried to succeed. -- Teddy Roosevelt
One Old Man's Progress & Goals Journal
Great Programs: the new WBB 1.1 .. Baby Got Back Program .. Bill Starr 5x5 .. Westside Basic Training
Exercise Vids & info: ExRx.net .. U of Wisconsin Vids .. U of Idaho Vids .. Elite FTS Exercises ..Learn to Squat Vids RX#1-12 ..Or Dan John's Squat Vid ..
Squats are better then Leg Presses .. Squats are better for jumping too .. And NOT just for men..
Food & Diet Info: FitDay for tracking your Diet Calculators: Westside & Coan .. One Rep Max Strongman: Strongman Starter
Yeah Roddy, I track my diet in a notebook (I know FD is popular, but they don't have exactly what I eat)
its alot of diet and genetics buddy. hard work will payoff, but overwork will be a detriment. strengthen your lower back, power moves...
STEP UP TO THE (pullup)BAR.
current - 155-160lbs, 7-8%bf
Bench - 2*BW
DL - 3*BW
Squats - 2.5*BW
10 consecutive muscle-ups
Be a 175lb, 6%bf, cross-trained...FREAK
yea dude i looked like you untill i discovered the true power of the deadlift. you wanna get big? pound the heavy lifts. abs come with a good diet and maintainence
10/06:150lbs---8.5% bod fat--------------------3/25/07: 170 lbs
8/25/07: 163lbs---------goal @ 185 by (5/1/08)
-deadlift 370x6 (current 315)
-flat bb bench 205x5 (current 185)
-squat 265x6 (current rehab in knees, light legs)
-lat p/u BW+50 x 6 (current 35x6)
No offence but honestly this might not be the site for you. I'm not trying to be a jerk but if abs are really all you want from your physique there are sites out there which might be better geared towards your goal.
Eat 1g of protein for every 1lb that you weigh
Reduce your total calorie intake
Go to the gym weight section and hit your whole body 2-3 times a week.