Abs...I need them

[Cool The Kid]

Especially the obliques/lower abs. What's good to do, and does diet affect it a lot? I feel like just running 1-2 miles a day would trim me enough to let the abs show...

[khalid a.k.a Genocide]

If you want to your ab muscles to show you will have to drop body fat, theres no other way around this. diet is everything here, just like in any fitness/exercising/weightlifting goal.

I would say a combination of a solid diet and cardio and strength exercises should get you the results you want. As far as the diet for dropping body fat, you ought consider intaking from 1000-3000 caloric range per day(or a bit more). And avoid fatty/high sugar/high cholasterol foods and emphasize high protein and moderate/high carbs.

[RevolUniek]

Especially the obliques/lower abs. What's good to do, and does diet affect it a lot? I feel like just running 1-2 miles a day would trim me enough to let the abs show...
We on the same, exact boat, man. I need to improve my ab/obliques, get a wider back, and strengthen my legs in order to be where i wanna be, but my abdominal area needs the most work.

Khalid, thanks for the info. I've known that shiit for years now, and i still haven't done this diet properly, MAN!!! DAMNIT!

What are the most imporant things though when it comes to only doing protein & high carbs? Gimme some examples, please...

[khalid a.k.a Genocide]

What are the most imporant things though when it comes to only doing protein & high carbs? Gimme some examples, please...

Do you mean food groups containing high protein and crabs? If so, you ought to eat mainly: lean beef/steak, chicken breast, turkey breast, fish, brown rice, spaghetti/pasta, (baked) potatoes, tuna, egg whites, oatmeal, milk, vegetables, fruits, dry fruits such as nuts and water. Try and stay away from fried food, and sodas(high sugar). Grilled food is fine.

Spread out your meals during the day to 4-6 smaller meals. Add supplements such as whey protein, multivitamines, fat burner(Lipo6 is a good one by Nutrex).

[White Widow]

Do you mean food groups containing high protein and crabs? If so, you ought to eat mainly: lean beef/steak, chicken breast, turkey breast, fish, brown rice, spaghetti/pasta, (baked) potatoes, tuna, egg whites, oatmeal, milk, vegetables, fruits, dry fruits such as nuts and water. Try and stay away from fried food, and sodas(high sugar). Grilled food is fine.

Spread out your meals during the day to 4-6 smaller meals. Add supplements such as whey protein, multivitamines, fat burner(Lipo6 is a good one by Nutrex).
yo man i need some help man.

Im about 190-200 Pounds, height: 6'2 1/2.

I can't go to a gym to run and i can't do it outside since its fuccin winter in minnesota.

Last year i weighed 236 pounds of mostly fat after weighing about 170, so i gained about 60 pounds of fat cuz i was eating like i didn't give a fucc. it was crazy. Then over 6 month i lost about 45 to 50 pounds of that weigh that i gained.

So right now like i said im 190-200 pounds, My arms are nice, my upper body is nice. But my stomach and especially the lower abs are HORRIBLE. I got a layer of pudge over my lower abs and on my stomach i aint got no packs at all.

I can't figure it out, all of my body is in shape other than my obiques.

My diet goes like this,

For breakfest i have a bowl of cereal, at work i eat a bag of beef jerky and powerade water. I get home at 3, eat a plate of buckwheat,low fat ham and tuna. Take a nape till 6:30pm, get up, eat a bowl of cereal at 7pm. Then at around 8:30 or 9:00, i start weightlifting, i usually go for about an hour and 15 min, I focus 1 day on the chest and the next on the arms. I don't workout my abs, also i'm inconsistent at keeping that diet that i listed, sometimes i have a piece of stove cooked chicken instead of tuna. And sometimes when i'm eating cereal instead of a bowl i'd have 2. Is it bad to eat that much in 1 serving even tho that serving is my 2nd meal of the day??? It's hard for me to not eat a lot in one serving so i just eat about 2 or 3 meals a day instead of 4 or 6 cuz once i start its hard to stop.

Do you have any suggestions yo??

Is the problem with not doing cardio??(cuz theres no way i can in the winter, no way) Is it me being incosistent in not eating healthy food, cuz i cheat about once a week, sometimes when i eat pizza, i get in a lift and don't eat anything else cuz i feel guilty as hell. Is my diet that i put up there wrong??? Or is that i just have to start working out my abs??? cuz i don't do any excersises for them and i heard if u got low body fat they'll just show up, but i aint trying to be anorexic or n e thing.

This looks like an essay and a life story, but help would be greatly appreciated.

[khalid a.k.a Genocide]

yo man i need some help man.

Im about 190-200 Pounds, height: 6'2 1/2.

I can't go to a gym to run and i can't do it outside since its fuccin winter in minnesota.

Last year i weighed 236 pounds of mostly fat after weighing about 170, so i gained about 60 pounds of fat cuz i was eating like i didn't give a fucc. it was crazy. Then over 6 month i lost about 45 to 50 pounds of that weigh that i gained.

So right now like i said im 190-200 pounds, My arms are nice, my upper body is nice. But my stomach and especially the lower abs are HORRIBLE. I got a layer of pudge over my lower abs and on my stomach i aint got no packs at all.

I can't figure it out, all of my body is in shape other than my obiques.

My diet goes like this,

For breakfest i have a bowl of cereal, at work i eat a bag of beef jerky and powerade water. I get home at 3, eat a plate of buckwheat,low fat ham and tuna. Take a nape till 6:30pm, get up, eat a bowl of cereal at 7pm. Then at around 8:30 or 9:00, i start weightlifting, i usually go for about an hour and 15 min, I focus 1 day on the chest and the next on the arms. I don't workout my abs, also i'm inconsistent at keeping that diet that i listed, sometimes i have a piece of stove cooked chicken instead of tuna. And sometimes when i'm eating cereal instead of a bowl i'd have 2. Is it bad to eat that much in 1 serving even tho that serving is my 2nd meal of the day??? It's hard for me to not eat a lot in one serving so i just eat about 2 or 3 meals a day instead of 4 or 6 cuz once i start its hard to stop.

Do you have any suggestions yo??

Is the problem with not doing cardio??(cuz theres no way i can in the winter, no way) Is it me being incosistent in not eating healthy food, cuz i cheat about once a week, sometimes when i eat pizza, i get in a lift and don't eat anything else cuz i feel guilty as hell. Is my diet that i put up there wrong??? Or is that i just have to start working out my abs??? cuz i don't do any excersises for them and i heard if u got low body fat they'll just show up, but i aint trying to be anorexic or n e thing.

This looks like an essay and a life story, but help would be greatly appreciated.

If your goal is to lose overall body fat, you have to burn more calories than you consume. I said "overall body fat" because the human body loses fat overall(whole body) and never in just specific body parts.

Your diet seems a bit weak in substance and content, we should correct it a bit. You might want to up your meals per day so that you will be feeding your body more constantly throughout the day. Having kind of a constant supply of meals a day helps increase your metabolic rate, which in turn helps burn fat off your body and gain muscle. Remember that gaining muscle also helps burn fat.. Thus, try and spread your meals to 4-6 meals a day.

As far as the content in your diet, you're lacking the "beef" a.k.a more substance. You should consider adding lean beef, chicken breast, turkey breast, fish, brown rice, pasta/spagethi, baked potato, vegetables(green vegetables), oatmeal(flavoured oats), egg whites, fruits, water, low sugar beverages(example: gatorade), and whey protein supplements. These food groups I just mentioned above are high in protein, moderate/high carbs, low in fat, low in sugar, low in cholasterol. Also if necessary, you may want to buy a fat loss supplement(Lipo6 by Nutrex).

For your first meal of the day you want to have egg whites, oatmeal/cereal, milk and for the rest of the meals(4-5) have a mix of the other foods I mentioned in the above paragraph.

Incorporating calisthenic/cardio into your workout routine will help you tremendously in the quest to lose body fat. So I would advise you to add some form of cardio(25-40mins) into your weightliftin routine, 2 or more times a week. Since you said that you can't join a gym to do cardio, why not ride a bike? If the weather allows, ride a bike 2 or more times a day for a few miles. Or you can save money and invest on a cardio machine, you can find some affordable prices online. The cardio part is very important here, just like your diet.

[IJ_Rizzo]

yeah, Lipo6 is some top quality sh*t.

[Gang$tarr]

^ what does that sh!t do?

[IJ_Rizzo]

^ what does that sh!t do?

fat burner.

[Aeast]

hey ladies if you want nice abs do this...we did it for football....lay on your back with your knees bent and slide to your left and tap your left ankle now slide to the right and tap your right ankle...keep doing this very fast for like one minute next lay on your back and lift your right knee up (your leg should make a L shape with your knee bent) know with your left hand behind your head take your left elbow and lift it to your knee then return to the start position and do it again....do this 50 times then switch legs with no break in between...if you do this the right way with no cheating when you stand up your abs should be on fire...iv'e actually cramped my abs doin these exercises....after a while you get use to it tho

good luck

[WHAT_THE_FEEZY!!]

yeah, Lipo6 is some top quality sh*t.


any side effects?

[IJ_Rizzo]

any side effects?

it'll give you jitters the first couple days if you start taking the max dose instead of working your way up over the course of a few days.

but everyone is different. im not super affected like some, so i take the max dose from day 1 and get some jitters... some people ramp up their dose over the course of a week and only get half of the max and start shaking.

theres no ephedra in it, but the sh*t's got a kick.

[clsmooth217]

it'll give you jitters the first couple days if you start taking the max dose instead of working your way up over the course of a few days.

but everyone is different. im not super affected like some, so i take the max dose from day 1 and get some jitters... some people ramp up their dose over the course of a week and only get half of the max and start shaking.

theres no ephedra in it, but the sh*t's got a kick.

i just went to a website and it says its does have ephedra in it?

[Diggy_Dat_Niggy]

i just went to a website and it says its does have ephedra in it?Amount Per Serving:

Synephrine HCL 20mg
Synthetic 99% Guggulsterones Z&E 1:1 20mg
Yohimbe HCL 3mg
Caffeine Anhydrous USP 200mg
Bioperine 5mg

Other Ingredients:
Sesame oil, oleic acid, gelatin.

synephrine hcl isnt ephedra

[b1tchville]

my friends say i have half a ab wtf does that mean :grrr:

[makavalli]

Amount Per Serving:

Synephrine HCL 20mg
Synthetic 99% Guggulsterones Z&E 1:1 20mg
Yohimbe HCL 3mg
Caffeine Anhydrous USP 200mg
Bioperine 5mg

Other Ingredients:
Sesame oil, oleic acid, gelatin.

synephrine hcl isnt ephedra

how much does that **** cost

[((ReFleX))]

how many times a week can you work out the abs?...i hear some people say that abs are just like every other muscle, and they need their rest. but others say you can work em out every day?...so i don't even know.

[keylomc3]

how many times a week can you work out the abs?...i hear some people say that abs are just like every other muscle, and they need their rest. but others say you can work em out every day?...so i don't even know.

Advice I have always heard is you shouldn't bother if you still have that pudge on your stomach and that it is just like every other muscle. Of course, it seems people magically get results doing them daily, so who the hell knows.

[TheThiefsTheme]

they key is cardio. start running. you can't just "work your abs" if you have fat there. you HAVE TO get rid of the fat first, then start the crunches/sit ups/whatever.

[Cool The Kid]

they key is cardio. start running. you can't just "work your abs" if you have fat there. you HAVE TO get rid of the fat first, then start the crunches/sit ups/whatever.
Yea I've been running 2 miles a day for about a week now. Honestly I think if I keep this up I won't even need to do the exercises...

[soulsimplistic]

Most people complain about the cost of maintaining a healthy diet, but it's not cost stressing at all. Before getting into the gym...you need to develop a "healthy" eating routine for about a week, and get your body's metabolism up an running like it should. After a week, start biking if you can. Running causes a "lot" of excessive shock to the lower joints & extremities. After the 2nd week...your eating routine should be solid, and you have a good physical idea of how much time you'd be spending on the bike. 3rd week is when you implement weights into your routine, and after the 2 weeks of healthy eating, and cardio...you will not be required to lift as much to see overall results.

The food routine I used:

Morning: 2 fruits (pear & apple) with water

Morning Break: Banana

Lunch: Fish, Turkey or Chicken with Veg. side & water

Afternoon Break: Banana

Dinner: Lean meat sandwich

Late snack: Fruit

Metabolism is increased due to the amount of times you have eaten within a day, and the calorie count should be signifigantly lower.

[<1>]

Do you mean food groups containing high protein and crabs? If so, you ought to eat mainly: lean beef/steak, chicken breast, turkey breast, fish, brown rice, spaghetti/pasta, (baked) potatoes, tuna, egg whites, oatmeal, milk, vegetables, fruits, dry fruits such as nuts and water. Try and stay away from fried food, and sodas(high sugar). Grilled food is fine.

Spread out your meals during the day to 4-6 smaller meals. Add supplements such as whey protein, multivitamines, fat burner(Lipo6 is a good one by Nutrex).
How do I get my cock smaller, all the girls say it's too big what kind of exercises can I do to make my d1ck thinner?

[Cool The Kid]

Damn I'm really gonna try and switch my diet up. It's straight up junk and fast food right now. I'm making progress but I know my diet is killing me. All that fruit and veggie sh*t is so bland now, but it seems like that's the only way *shrugs*

[gotti capone]

Damn I'm really gonna try and switch my diet up. It's straight up junk and fast food right now. I'm making progress but I know my diet is killing me. All that fruit and veggie sh*t is so bland now, but it seems like that's the only way *shrugs*


not only that but some cardio daily will help. you dont have to run every day. switch it up. run one day. go and hit a punching bag the next day. and so on. the eliptical machine is nuts too.


i have always been afraid to take Lipo 6 becuz that shyt seems too extreme for me so i take Xandrine. it's decent.

[~quiet storm~]

How do I get my cock smaller, all the girls say it's too big what kind of exercises can I do to make my d1ck thinner?
I think this is the wrong forum for that question man.

[KnokStaR]

weighted crunches and situps and keep your body fat under 15%

i do no cardio whatsoever...but i also eat pretty good and weight lift alot....my body fat is currently at 12%...i've been workin on my abs for about 4 months...doing weight crunches on a decline bench (started with 25lb weight plate...im now doing sets with a 45lb weight plate)...and in those 4 months i've developed a nice visible six pack and my obliques are ripped...

[Cool The Kid]

they key is cardio. start running. you can't just "work your abs" if you have fat there. you HAVE TO get rid of the fat first, then start the crunches/sit ups/whatever.
I've been thinking about it...I'm pretty skinny as is, so should I just focus on making my abs bigger and bulking up? I figure the new muscle will eat away at whatever little fat I have.

[icebergfella]

i got a quick question...im in college and last year i was around 185 at 5-9, during summer i started playin alot of basket ball etc and lost weight, so i am currently around 170 ish. Now that its summer i wanna make an effort to get my abs right. i kno got em there but its under a lil fat. The thing is i wanna get the abs but I dont wanna lose alot more weight, is there a way of gettin rid of the fat and not losein weight. Im pretty happy wit my build, jus want the abs to sho.

[Cool The Kid]

i got a quick question...im in college and last year i was around 185 at 5-9, during summer i started playin alot of basket ball etc and lost weight, so i am currently around 170 ish. Now that its summer i wanna make an effort to get my abs right. i kno got em there but its under a lil fat. The thing is i wanna get the abs but I dont wanna lose alot more weight, is there a way of gettin rid of the fat and not losein weight. Im pretty happy wit my build, jus want the abs to sho.
That's what I'm tryin to figure out...I'm not fat in any sense of the word, I just want my abs to show.

[track 1]

That's what I'm tryin to figure out...I'm not fat in any sense of the word, I just want my abs to show.
same here

[winb]

think of it like this, everyone in the world has perfect abs the issue is bringin the bodyfat down low enough to see them