01-20-2010, 04:18 PM
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#1 (permalink) |
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Just joined M&S
Join Date: Dec 2009
Location: Peterburg
Gender: Male
Training Exp: 3-4 Years
Current Goal: Build Muscle
Photos: Lifter4Life's Gallery
Posts: 1
Rep Power: 0
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Trainging for visible abs.
I've been lifting for 4 years now and couldn't be happier. Although I have been having problems with working my abs. To start I am 5'9'' and weigh 180. I've been training my abs for as long as I can remember. But for some reason they are only visible when I flex. I don't want that. I heard about people going on diets and I thought about that but I can't afford going on any special diet. If any one can help me with this it would be much appreciated.
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01-20-2010, 04:33 PM
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#2 (permalink) |
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NOT ripped, NOT concerned
 
Join Date: Feb 2009
Location: Reading, UK
Gender: Male
Training Exp: 3-4 Years
Current Goal: More Strength
Photos: LtL's Gallery
Posts: 13,481
Rep Power: 1725
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You don't have to train for ab's, you have to eat for them!
Work out your BMR on the tool, subtract 500 calories per day from that total, split the calories over 5-6 meals with at least 1-1.5grams of protein per lb of bodyweight and you're set. Continue to lift heavy in the gym with a good routine (workouts section above) and use some low intensity cardio (55-65% of max heart rate) first thing in the morning on an empty stomach and you will lose your fat and see your ab's. You can monitor your progress by taking measurements and posting them in Doug's bodyfat thread. Good luck! LtL
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The upper back is to the powerlifter what the bicep is to the bodybuilder. |
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01-20-2010, 04:57 PM
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#3 (permalink) | |
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M&S Content Manager
Join Date: Mar 2009
Location: The Dungeon
Gender: Male
Training Exp: 20+ Years
Current Goal: Build Muscle
Photos: Steve's Gallery
Posts: 12,251
Rep Power: 5681
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Quote:
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01-20-2010, 05:18 PM
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#4 (permalink) |
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Custom User Title
Join Date: Mar 2009
Location: Starship Enterprise
Gender: Male
Training Exp: 1-2 Years
Current Goal: Cut Fat
Photos: Brenden061's Gallery
Posts: 3,173
Rep Power: 67
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Assuming your nutrition is spot on, you don't need to go on a special diet... you just eat a little less... or get a little more active... or a little of both.
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CWU |
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01-20-2010, 07:50 PM
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#5 (permalink) |
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Coming Up The Ranks
Join Date: Sep 2009
Location: Indiana
Gender: Male
Training Exp: 6-12 Months
Current Goal: Build Muscle
Photos: Doublehelix's Gallery
Posts: 195
Rep Power: 6
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I have heard that you need to get your body fat below the 10% mark (like 6-8%?) in order to see your six-pack. Otherwise, your muscles may be there, but the are covered in fat!
Go here to get your body fat % calculated if you don't already know it: Body Fat Calculation Good luck!!!
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Goal: Bulk (finally!) Age = 50 - 158 lbs, 12.4%BF July 2009 = 186 lbs March 14, 2010 = 155 lbs |
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