[Deluge]

That's what I've been wondering, how will I be able to maintain a six pack long-term once I get it? Is it worth going out my way to consistently maintain when you can't even see it with a shirt on? I guess I'll cross that bridge when I get to it.

[Spike]

(02-03-2015 03:31 AM)Dalaran1991 Wrote:  

(02-02-2015 02:45 PM)Spike Wrote:  

i think you have good genetics for abs. They are already very visible, especially the ridge in the middle. You are lucky. I have always had rock hard abs but they were always covered by fat, even at skinnier periods in my life.

Now that I dropped to 10/11% my abs are more noticeable but still don't pop out and seem under developed. I have started to do only weighted ab exercises and it shows.

This is a great one: https://www.youtube.com/watch?v=OmGfHk46OSU

exercise starts at 1:15

I lost a lot of weight by cutting sugar completely out of my diet. Also no bread and beer (I drink wine now).

In conclusion: just change your diet and add weighted ab exercise to your repertoire.

Holy Terra that abs !!!!!!!!!!! (no homo) Thats a motherfucking 8 pack.

Frankly given how good looking the guy is, he doesnt need to be that jacked. In terms of look its a 9.5

I totally forgot the part about keeping the abs after you get it. Im not gonna waste my years in Europe not eating all the wonderful cakes and desserts here so I guess Im bulking up while keeping my abs as visible as possible

Seriously? wonderful cakes and desserts? Perhaps cupcakes too?

I guess sugar is really as addictive as heroine. Why not work on getting into the best shape you can be instead of eating crap?

Once you get the sugar out of your system, you don't crave it any more.

Eat for long term health and aesthetic reasons instead of short term gratification. The taste of sugary crap just lasts for a few minutes. Good health and aesthetics lasts a lifetime.

[Spike]

(02-04-2015 07:28 PM)Deluge Wrote:  

That's what I've been wondering, how will I be able to maintain a six pack long-term once I get it? Is it worth going out my way to consistently maintain when you can't even see it with a shirt on? I guess I'll cross that bridge when I get to it.

For me I'm training and dieting quite fanatically because I want that six pack to show. I do it for me because I'm frustrated about it because training for many years didn't help, even in my "top" years between 18 and 22 years of age and training 6 days a week at martial arts and bodybuilding. Or later when I focused on fitness only between 22 and 31 years. Then came my 3 year trip around the world where I did not do anything fitness related. It's only now at the age of 38 I seem to get things right.

Now I realize what I did wrong back then (not enough sleep, wrong diet with too much carbs and not enough protein). And how could I know? Most guys at my gym were on juice or natural growers and not hard gainers like me. The only information I had was magazines like Men's health or Flex, full of fitness models and roid users. Didn't take them serious.

Nowadays there are tons of great and helpful Youtube vids out there and its much easier to get info.

I just recently started doing weighted abs exercises instead of the regular stuff and will try to stay in slow bulking mode (10 to 12% bodyfat) throughout the Winter and Spring and then tone down in the summer. This summer will be the moment of truth. if my abs don't really show after months of weighted ab exercises and cutting down to about 9% bodyfat then I'm giving up and will only go for size from then on with maybe a fat percentage of 12%.

One other thing I really focus on is my calves. On the contrary to my abs, my calves have good genetics and I realized that your calves are very easy to show off. Just wear shorts and they're visible. On the contrary to your upper legs, which aren't really showable in shorts.

No need for a beach where you can show abs. Just a pair of shorts and a pair of TREE TRUNKS for calves. That's a great sign of strength and you'll instantly ridicule every guy with skinny legs nearby. but perhaps calves need their own thread.

[Deluge]

I think the main reason I want to get a 6 pack is to prove to myself that I'm actually capable of getting lean enough for one to be visible.

Although having a good (non-selfie) 6 pack photo would be killer on Tinder etc.

[Dalaran1991]

I was talking to a chick today wearing a fitted shirt. When i said i was so hungry i unconsciously tapped my belly and girl was like: "wow you have abs"

From now on every time i m talking to girl im hungry

[Giovonny]

(02-04-2015 07:28 PM)Deluge Wrote:  

how will I be able to maintain a six pack long-term once I get it?

By eliminating processed foods, needless carbs, excess alcohol, sugar AND not overeating, not eating a lot at night, learning which foods are problematic for your 6pack, working out your core religiously, etc.

But, to be honest, I don't have a 6pack 12 months out of the year. I usually over eat during the winter and lose my 6pack for a few months.

By spring and summer, I work hard to restore it.

(02-04-2015 07:28 PM)Deluge Wrote:  

Is it worth going out my way to consistently maintain when you can't even see it with a shirt on?

Is it worth it?

For some guys it is.. For other guys it isn't.

That is a decision that you have to make for yourself.

***

I want to share another tip that really helps my 6pack.

I workout my lower back, ass, and hips.

Doing this creates more muscle on the backside of my body which in turn pulls the skin tighter and makes my 6 pack appear even better.

Work your entire core!

[jariel]

Pretty sure I've told this story before here, but maybe I haven't.

I was at the Clevelander on South Beach one night and this Euro dude was showing off his abs to a group of Indian -2's.

One of them looked at him and said, "Those are nice, but what am I supposed to do with them?"

I've had chicks lick mine and all that good stuff during sex, but you're going to have to sacrifice from a nutritional standpoint if you want to get them.

I'm not sure the exact percentage of body fat, but I believe they won't even be visible until you reach 10%.

You can do all the ab exercises you want, but if you have a layer of fat over them, nobody will see them.

[Giovonny]

(02-05-2015 01:35 PM)jariel Wrote:  

you're going to have to sacrifice from a nutritional standpoint if you want to get them.

I must respectfully disagree..

I don't believe we have to sacrifice nutrition to get abs. We can still eat plenty of food, we just have to be careful to eat high quality food.

I get plenty of nutrition in the form of quality protein, quality fats, vitamins, minerals, anti-oxidants, vegetables, fruit, etc.

Look at the top athletes in the world. Most of them have a 6pack.. Are they all lacking in nutrition?

Getting a 6pack is just like getting a nice body..

Some people do it in a healthy way and some people do it in an unhealthy way.

[Kieran]

One thing to consider is that every body part looks better at single digit bodyfat. The definition between the deltoid and the arm, the midline running down your chest, all the muscles of the upper back, your calves etc. all look significantly better with low body fat, not just the abs. Not to mention that your v-taper will be greater. If you just want to be big, then go ahead, but from your posts it seems like you want abs so don't short-change yourself because of a few cakes.

[sandman972]

Its about eating clean foods. Simple switches in a diet can make a big difference. If I didnt have a 6 pack right now and wanted one I would start by doing the following with the knowledge I know now in regards to diet:

- Avoid breads for now and if you must have whole grain
- Cook with coconut oil. ( Its a medial chain fatty acid that doesnt store as fat like other oils would and tastes great)
- No carbs from dinner on.
- Eat 5 meals a day
- Start eating fish. Salmon, tuna, sea bass etc. several times a week if you can

Of course this is super basic with no nutritional break down for each meal, but even that alone will go far

Abs also is alot to do with your metabolism. Some people can keep a cut 6 pack over an extended period of time with not much exercise, while others will lose it rather quickly.

Another thing is doing weighted ab exercises. That has helped alot in my abs look more bulging out sort of speak and created deeper ridges.
Example: leg raises with ankle weights on an incline bench

Bottom line, maintain your abs in whatever way works best for you. Whenever I see a built guy in the gym, most of the time he is lacking in the ab department. Abs require serious discipline. You will be noticed for you hard work where ever it may be, women love it, and more imortantly you look awesome, it separates you from the crowd without a doubt.

[samsamsam]

I am looking to getting a bit more cut up. And I know abs are made in the kitchen.

But are there some simple diets to work with? I just don't have the means (ok desire) to be constantly cooking different types of foods.

I can eat the same thing over and over again, never had a problem with that.

I have 3 lift days and 3 boxing days.

Thanks.

[rudebwoy]

Abs are the Holy Grail if you ask me. I have a decent four pack and work my abs every time I am in the gym.
Lets face it, most guys cannot get them.
It takes great genetics and or a lot of hard work.
To the OP, you are in good shape. Keep at it and will come in no time.

[Chick Magnet]

Op,

Your abs are developed enough...just need to drop the bf percentage.

There's no need for elaborate diets, or cardio. Eat your macros and lift weights. Cut the rest intervals between your sets as short as possible.

Do intermittent fasting if you want to speed up the process.

Abs are easy. Getting abs while maintaining a decent amount of muscle is another story.

[Hades]

Read the rapid fat loss handbook and do a 2-6 week run of a protein sparing modified fast. That shit works.

[cascadecombo]

(06-29-2015 10:13 PM)rudebwoy Wrote:  

Abs are the Holy Grail if you ask me. I have a decent four pack and work my abs every time I am in the gym.
Lets face it, most guys cannot get them.
It takes great genetics and or a lot of hard work.
To the OP, you are in good shape. Keep at it and will come in no time.

Being able to have 6pack abs is dependent on genetics?

I agree with the hard work, maintaining a healthy diet and physical activity but I had never considered genetics being a limiting factor in obtaining a 6pack. It may be a little more difficult, but anyone can get them if they put in the work I had figured.

[H1N1]

(06-30-2015 02:50 AM)cascadecombo Wrote:  

(06-29-2015 10:13 PM)rudebwoy Wrote:  

Abs are the Holy Grail if you ask me. I have a decent four pack and work my abs every time I am in the gym.
Lets face it, most guys cannot get them.
It takes great genetics and or a lot of hard work.
To the OP, you are in good shape. Keep at it and will come in no time.

Being able to have 6pack abs is dependent on genetics?

I agree with the hard work, maintaining a healthy diet and physical activity but I had never considered genetics being a limiting factor in obtaining a 6pack. It may be a little more difficult, but anyone can get them if they put in the work I had figured.

Yes and no. No one ever clarifies when they talk about abs whether we're talking flexed or unflexed. For me personally, due to the way the muscles lie, and my general genetic muscle tone, I have barely visible abs at very low body fat when I am unflexed - this despite having a big and strong midsection. However, when I flex, my abs transform dramatically and I am very defined. Depending on your general muscle tone and how your muscles insert, getting to extremely low body fat may not reap you the rewards you are hoping for. I've certainly found this to be the case.

[cascadecombo]

Do you train your muscles in a way that focuses on density? Im not even sure how possible that is but recently ive been altering my workouts to focus on that. At least what arnold wrote about that.

[Dalaran1991]

(06-29-2015 10:13 PM)rudebwoy Wrote:  

Abs are the Holy Grail if you ask me. I have a decent four pack and work my abs every time I am in the gym.
Lets face it, most guys cannot get them.
It takes great genetics and or a lot of hard work.
To the OP, you are in good shape. Keep at it and will come in no time.

Thanks, been a while since my OP and my abs have largely remained the same. It gave good enough results though since for some reasons its very visible from a few feet away. My other muscle is gaining, so there's that.

Its fucking summer and Ive decided getting a 300-style six pack isn't really worth cutting all the great awesome food in Paris. Im also focusing on getting bigger pecs and upping my bench

Regarding genetics I think you dont really need it for 6 packs, what it does is that you can eat whatever the hell you like and STILL keep the 6 packs.

My last roommate and I are blessed with good genetics. I eat meat, whip cream, ice cream and all the manners of cake and sugar I can find, and also I drink quite a bit. And still Ive always managed to keep my abs more or less like in the OP.

[Kieran]

Ab formation is 100% genetic and unfortunately for some people their abs don't split nicely (and some not at all). You can only work with what you've got.

H1N1 pretty sure every photo we ever see of abs the person will be at least slightly flexing.

[H1N1]

(06-30-2015 06:57 AM)Kieran Wrote:  

Ab formation is 100% genetic and unfortunately for some people their abs don't split nicely (and some not at all). You can only work with what you've got.

H1N1 pretty sure every photo we ever see of abs the person will be at least slightly flexing.

Absolutely, but this is why you can't beat yourself up for not looking like you think you're going to look at 10% BF. I spent a lot of unconstructive time trying to shed more and more fat until my abs 'popped' - assuming that because I didn't have clearly defined abs when unflexed in all kinds of lighting, that I must actually be carrying more fat than I was admitting to myself. After a while though it became clear that I was extremely lean, and I had been chasing a ghost in trying to get striated abs in all levels of lighting without needing to flex.

[Kieran]

Yeah definitely - same for any muscle really.

[Jetlagged]

Dalaran.

Cycle your carbs. Cut back a little on the pastries, slowly.

Or if you want pastries, eat them on certain days and don't eat carbs in the days leading up to your re feed.

2 days little to no carbs, 3rd day go crazy.

Not sure if it was you that asked but carbs =
Corn, all sugar, potatoes, rice, wheat, quinoa, noodles spaghetti, chips, etc. if it's not fat and not a protein it's a carb. Drinks are a HUGE source of carbs, you'll have to switch to water only.

As a side benefit to make up for lost calories you can eat fattier cuts of meat as you'll have to make up the lost calories, vegetables alone won't cover it. Cashews ( any nuts) work too. Steaks fill in well, as well as fattier fish and pork cuts.

Excess carbs will make you look softer than you really are. Too little carbs will make you flat. As your body fat hits single digits you can actually get a food pump by loading on carbs which will fill out your muscles after being deprived. You would see huge changes just carb cycling alone. You already have a six pack and you're kind of trolling a little. (I say that in jest and jealousy).

Your op shows a lightly defined six but it's defo there. Girls noticed it.

Try the carb cycle, it works. Your abs always look better in the morning or sick because of exactly this.

[Swell]

Achieving defined abs is my primary goal. I'm 7 weeks in. Cardio in a fasted sate with BCAAs is working for me. But I'm thinking about ephedrine, caffeine, and aspirin stack. Any thoughts on E.C.A. stack?

[XXL]

- cut first then bulk

- check your calories intake and macros for you tdee then take healthy things you like to eat regularly and compose diet around it. so you will figure out how much you should eat good things you like daily

- your abs are engaged at salsa and martial art sessions. you don't need more cardio it's overrated for fat loss

- review your diet that's crucial. the better you look the harder it gets to look better. consistency is key

- you can do some abs work in the gym but what will make them visible is losing stubborn fat so good diet is the answer.

- you can try fasting. check my post on the last page in "favorite fitness websites" thread for more details

- drink lots of water

[H1N1]

Intermittent fasting, to my mind, is the single best way to lose fat and get ripped. The problem with any diet is that everyone seems to start out by underestimating just how much fat they will have to lose. If you're 180lbs, and reasonably lean (around 15% or so - that means visible six pack when flexed in reasonable light), you're probably going to need to lose 12-14lbs or so of fat to really look awesome. If you do everything perfectly, that might 'only' be a 6/7 week cut, but more likely is going to be closer to 10-12 weeks. That is a long time to be in an aggressive calorie deficit - basically 3 months of be hungry most of the time - and that's if you're already in decent shape to start with.

I think most people fail to realise at the start of a cut just how long and unsatisfying-a-process (in terms of how you'll feel restricted) it is likely to be. To me, this is where IF is so good, because you can, if you eat cleanly, eat a shitload of food 2x daily, and still come in under 2000 calories whilst hitting your protein requirements, if you do it right. That means you're only really struggling with hunger for 5-6 hours daily, then after that you're generally pretty comfortable. This is the main advantage of the IF style diet, because it allows you to eat big, tasty meals when you do eat, without really worrying about overeating (caveat obviously that your calories cannot all come from ice cream, crisps and fast food).