abs!!! i want them

[laslo101]

so i have the visible 4- slight 6 pack in the mourning and as soon as eat something its gone down to a very undefined 4 pack. i know this is due to my stomach expanding because of food or w.e. but i am doing hiit cardio for 30 min followed by a moderate pace of 15 min to finish it off 5 days a week. as well as a have a diet in place. should i still be training abs during this because i do have them or should i just lower the body fat? i am sitting at around 14% bf and i would like to be down into the 9% area. i have no lower abs as well it is only the upper ones that show through. i want those obliques to lower abs. aka the cock lines. http://gossipteen.com/wp-content/uploads/2009/05/shirtless-taylor-lautner-jacob-black-new-moon-poster.jpg

that would be my ideal one day. i am 18 and i know that pic has been photo edited but that is what i am looking to do any help greatly appreciated.
thanks. my weight is 185 just under 6'1

[_Ragnar_]

post your diet up and we will see if we can help you.

[laslo101]

wake up 5 egg whites 1 egg, one cup oats

natty pb, sugar free jam on w/w, banana

chicken breast or fish, 1 cup brown rice, half cuuccumber

12 almonds, banana before bed
protein in water after workout and before bed 56g each one
was going to pick up some udo's oil td

i know i should be eating more meals every 3 hours i should have one but i have straight classes 9-4 mon-wed so its very hard and professors don't allow food. anyway around this ? by doing three meals ish?

thanks for the help

[laslo101]

the more i read up on the keto diet the more pro's it seems to have if you do it properly ? any suggestions and i am on animal cuts right now as well forgot to add sorry

[Iwant2Grow]

Don't know if this will work for you but i always would've eat a meal/shake in between class and during breaks .

Lols been a long time since i was in class tho....

[bigtavi8]

I was in the same boat. Some of my U profs didnt want me eating and would make a comment. O well **** them. I sat in the back row and when the prof was at the front just chowed down. I wasnt going to let school **** up my goals. Theres always a way. Please dont use school as an excuse its the fact that you dont WANT to eat those meals because it sucks dick to eat between classes and bring a huge bag of food. But if you want it bad enough. Youll figure out a way.

[maximus14]

diet diet diet and big tavi thats soo true screw them telling you not to eat you cant let any one get in the way of your goals

[ubcpower]

LOL, i was very willing to help until i read this:
"i want those obliques to lower abs. aka the cock lines. http://gossipteen.com/wp-content/upl...oon-poster.jpg"

[Mr Ontario]

There was a guy on the old Muscle Nexus that had amazing abs ;) and had attributed it using this machine

[Direwolf]

I use poliquin's biosignature protocol. Google it cause it will take too long for me to explain. Having said that, you will probably need to reduce your cortisol levels. This will affect fat cells around the abdomen area. You will also have to decrease your carb intake. This will control your insulin sensitivity. Your obliques and upper back will try leaner. Get 10 hrs of UNINTERRUPTED sleep. GH productivity happens during sleep. We can all agree on GH benefits. Include 10-15gr of high quality Omega3's in your diet. They will help balance everything out. Cassein protein during the day but not after you work out. Think of it as a snack. Hope this helps.

[Drummer]

all in the diet

[laslo101]

ok diet i understand that. but should i continue doing ab excersises? and is 30 min hiit cardio followed by 15min moderate pace good or should i do something different. and i take protein but it is from cosco because it is cheap. and i know you pay for quality but does it really matter that much what kind? ... and adding in my omega's with udo's oil that suffice? lastly i am going to eat in class you guys are right. i will do it thanks for advice appreciate it everyone.

[Talo]

The ab is just like every other muscle in your body. So , yes work your abs , but don't work them to much as you can over train them. As long as your doing cardio ( hiit or whatever ) will help keep the fat off too.

Eat clean , eat enough and you will shed the fat. Abs are prob the hardest part ( and usually the last ) to dial in.

[laslo101]

ya i am experiencing that. other than that i can't get my chest to grow.

i switch up my workouts every 3 weeks from bar to dumbells. i try to do low reps , i try to do high reps i try to do mid reps.

i do negatives. seems like nothing is working and i work it so hard.

last workout was

flat DB 4 sets
incline DB 4 sets
decline db 4 sets
close grip push outs
cable fly's4 sets
peck fly's 4 sets
incline press machine 3 sets
flat press machine 3 sets

[Talo]

By looking at your last chest workout I would say you are over training. If your overtraining your doing more harm than good and you will NOT grow.

I use to play around with stuff like that , but I couldn't recover fast enough and I was hindering my gains. I switched up to a nice westside base program ( focus on compound exersises ) and it helped.

[laslo101]

ok thanks alot maybe i am. always very soar

[Talo]

You need to come up with a solid workout plan and stick to it. Take a look at some peoples journals on here for some idea's .

There are tons of workout plans that may give you what you want.

Bill Starr's 5x5 this could be somthing you might want to try out.

[warlock]

I use poliquin's biosignature protocol. Google it cause it will take too long for me to explain. Having said that, you will probably need to reduce your cortisol levels. This will affect fat cells around the abdomen area. You will also have to decrease your carb intake. This will control your insulin sensitivity. Your obliques and upper back will try leaner. Get 10 hrs of UNINTERRUPTED sleep. GH productivity happens during sleep. We can all agree on GH benefits. Include 10-15gr of high quality Omega3's in your diet. They will help balance everything out. Cassein protein during the day but not after you work out. Think of it as a snack. Hope this helps.

Do this.

Go to bed by 10 pm!

5X5 is unbeatable in order to keep muscle mass.

Eat 60%fat/40% protein (Stuff your self with green leafy veggies and don't count those calories).

Do that for 2 weeks if you don't see progress add 45 min low intensity cardio every morning in an empty stomach. After 2 weeks reevaluate.

If that still doesn't work you are ****ed my friend because that means you have some metabolic damage and that takes time adn knowledge to repair.

[nisser]

What exactly is your question? The only one I could see in your thread is whether you should be working out your abs...yes you should.

/end thread

P.S. that's a bad diet and you already know why (you said it), so fix it.

edit: I didn't realize there was page 2. Anyway, your chest isn't growing because of your diet.


Anyways, I know you want the cum gutters and shit but make a plan and stick to it. You can't have your chest grow and still get the abs all with the same plan.

[Drummer]

What exactly is your question? The only one I could see in your thread is whether you should be working out your abs...yes you should.

/end thread

P.S. that's a bad diet and you already know why (you said it), so fix it.

edit: I didn't realize there was page 2. Anyway, your chest isn't growing because of your diet.


Anyways, I know you want the cum gutters and shit but make a plan and stick to it. You can't have your chest grow and still get the abs all with the same plan.

couldnt have said it better myself

[Drummer]

PS your genetics play a major role in what parts of you grow better then others. My chest and bi's are hard growers, but my whole back, tri's and quads are easy. Just making sure your not ignoring what you parents gave ya ;) although of course diet/rest/training is all in the mix.

~D~

[Ritch]

ya i am experiencing that. other than that i can't get my chest to grow.

i switch up my workouts every 3 weeks from bar to dumbells. i try to do low reps , i try to do high reps i try to do mid reps.

i do negatives. seems like nothing is working and i work it so hard.

last workout was

flat DB 4 sets
incline DB 4 sets
decline db 4 sets
close grip push outs
cable fly's4 sets
peck fly's 4 sets
incline press machine 3 sets
flat press machine 3 sets

Way too much volume here. 26 sets for chest. Have you been reading Arnold`s encyclopedia lately, lol!

[C-money]

abs are overated... once you get a good set of abs its like anything else, the novelty wears off and you wanna get bigger and stronger again lol,

[Direwolf]

Do this.

Go to bed by 10 pm!

5X5 is unbeatable in order to keep muscle mass.

Eat 60%fat/40% protein (Stuff your self with green leafy veggies and don't count those calories).

Do that for 2 weeks if you don't see progress add 45 min low intensity cardio every morning in an empty stomach. After 2 weeks reevaluate.

If that still doesn't work you are ****ed my friend because that means you have some metabolic damage and that takes time adn knowledge to repair.
For fat loss I preger Poliquin's German body comp protocol. On a shot diet it wiu work well. I have done it struck (low carb) and can easily drop 3-4% bf any time. No creative supps ever used. ... You know what I mean

[Direwolf]

Sorry for the typos. I used my phone to reply. Small keyboard