Where the fuck are my abs?

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  1. #1
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    Where the fuck are my abs?

    Hey guys I need some tips for getting my abs to pop more. Iím 5í10Ē 190lbs. Iím guessing 14% BF. I obviously need to drop more body fat. I have my diet locked down. And Iíve been running everyday(almost) for 20 mins. Burning around 350-400 cals. Then Iíll hop right into my workout. Iím leaving for vacation at the end of the month and would like for my abs to pop a little more. Should I cut carbs down significantly? I guess Iím just looking if I should do more cardio each day and double my abs workouts?


    Dailey food intake.

    219grams of carbs
    80grams of fat
    202grams of protein

    Thanks fellas. Iím going to post this in other forums as well.


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  2. #2
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    Everybody has abs. At 14%, ain't nobody gonna see 'em.

    I don't think you can make that much difference in only a month, but try carb cycling, perhaps lower your fats a little (a little). Carb cycle, 250 grams, 125 grams, 0 grams. Repeat for a month.

    I believe "what" you eat matters, too, that is real foods, not processed foods or protein powders and other crap.

    Track everything. Use MyFitnessPal.

  3. #3
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    Keep protein where it is and start dropping the other two in order to drop calories. Right now you are eating like 2500.. Up the cardio to an hour. Eat nutrient dense low calorie foods IE vegetables boneless skinless chicken breast(if any visible fat trim it off) and a little salmon. Keep carbs Low glycemic ex. Oats no sugar added and sweet potatoes.

    Losing fat quickly will eat muscle also just an fyi. Also doing more cardio on less food sucks... Its going to suck.
    All characters appearing in this work are fictitious. Any resemblance to real persons, living or dead, is purely coincidental.

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    You're at 2400 calories right now. If you're truly 190 and 14% bodyfat, that means you have maybe 165lbs of lean mass. So you're either eating too much or training too little (or in the wrong manner).

    If you were truly at 14%, you'd be able to see your abs. I can see mine up until about 16%, but mine are thicker than most.

    I believe you can make a pretty significant change in one month. I've lost almost 2" off of my waist in just over a week. Of course I'm using gear...so with that in mind, here's what you can do.

    1) Lower caloric intake. Your options are either try lowering protein more (no less than 1g per lb of lean mass) or lower carbs more. Don't go below 2000 calories or you'll start stalling your metabolism too bad. I seem to run better on lower protein and higher carbs, but everyone is different. I can lean out just as fast with the lower protein and not be nearly as miserable. More bodybuilders than people think do less protein and higher carbs for prep.

    2) Increase cardio. Ditch the running. And quit doing it before your lifting. That makes no sense metabolically and I'm not sure where people get that idea from. You're burning through your muscle glycogen before you lift, so your lifting is half assed from where it should be, and why wouldn't you want to burn off your energy stores first and then do cardio? Lift first. Then do 30 minutes of HIIT each day you lift. Now add in 30 minutes of fasted LISS 4-5 days per week when you wake up.

    Chances are, those two are going to do what is needed, if you're actually eating the same shit everyday and not wildly understating your intake. Cut alcohol if you're drinking any. If you must drink, limit it to once per week and only straight whiskey, tequila, or vodka. No sugary rum or any other bullshit.

    Cutting calories really low can only be done for so long. A month is fine. Longer than that you're pushing it. I'm personally dieting my dick off right now, I'm at 169g protein, 210g carbs, 60g fat for 2050 calories daily. I'm recovering fine and not too miserable. Definitely hungry all day everyday, but not miserable.

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    Quote Originally Posted by Skinnyguy180 View Post
    Keep protein where it is and start dropping the other two in order to drop calories. Right now you are eating like 2500.. Up the cardio to an hour. Eat nutrient dense low calorie foods IE vegetables boneless skinless chicken breast(if any visible fat trim it off) and a little salmon. Keep carbs Low glycemic ex. Oats no sugar added and sweet potatoes.

    Losing fat quickly will eat muscle also just an fyi. Also doing more cardio on less food sucks... Its going to suck.
    Definitely not fun. I agree on the chicken breast and salmon, I also eat 5oz beef daily to help retain muscle. Imo he doesn't need as much protein as most think to recover. No sugary with the oats, only Splenda, cinnamon, almond milk, etc. Count every calorie. Sweet potatoes and oats are my go to carb source when dieting hard too. More stable blood sugar levels than rice

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    Not sure I've ever seen mine lmao !!

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    Iíll cut the carbs down significantly. Eat carbs only before workouts. I added 500 mgs of tren a about a week and half ago. It may just be Iím not working out my abs as hard as I should be. Also have been eating candy.. my girlfriend keeps bringing it home lol.


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    A lot of people are asking that same thing! Lol . I think there are 4 packs, 2 packs, pony kegs, and Full Keg Status around the gym. Those lower ones seem to disappear the longest! Damn French Fries and Ranch with a Mountain Dew will get ya quick!!

    Max

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    Quote Originally Posted by Chalr View Post
    Iíll cut the carbs down significantly. Eat carbs only before workouts. I added 500 mgs of tren a about a week and half ago. It may just be Iím not working out my abs as hard as I should be. Also have been eating candy.. my girlfriend keeps bringing it home lol.


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    Well then there's your problem. Eat exactly the same thing every day for a week, weighed and measured. Add more cardio, and again, lift before cardio.

  10. #10
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    Quote Originally Posted by Chalr View Post
    Iíll cut the carbs down significantly. Eat carbs only before workouts. I added 500 mgs of tren a about a week and half ago. It may just be Iím not working out my abs as hard as I should be. Also have been eating candy.. my girlfriend keeps bringing it home lol.


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    Wait you're eating carbs only preworkout and consuming 200g daily?

  11. #11
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    Quote Originally Posted by GarlicChicken View Post
    Wait you're eating carbs only preworkout and consuming 200g daily?
    No sir. 200 throughout the day. Iím saying I will probably do low carb 50 grams preworkout. Then no more carbs the rest of the day.


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    Quote Originally Posted by Chalr View Post
    No sir. 200 throughout the day. Iím saying I will probably do low carb 50 grams preworkout. Then no more carbs the rest of the day.


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    Gotcha. You know what to do

  13. #13
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    Quote Originally Posted by Chalr View Post
    Iíll cut the carbs down significantly. Eat carbs only before workouts. I added 500 mgs of tren a about a week and half ago. It may just be Iím not working out my abs as hard as I should be. Also have been eating candy.. my girlfriend keeps bringing it home lol.


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    Just remember itís the calories you want to reduce and there are 9 cals per 1 gram of fat and 4 cals per 1 gram of carb.

    Eating that low of carbs for a month is not going to be easy man. I did low carb diet last year to cut and it gets rough..


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    All characters appearing in this work are fictitious. Any resemblance to real persons, living or dead, is purely coincidental.

  14. #14
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    Quote Originally Posted by Skinnyguy180 View Post
    Just remember itís the calories you want to reduce and there are 9 cals per 1 gram of fat and 4 cals per 1 gram of carb.

    Eating that low of carbs for a month is not going to be easy man. I did low carb diet last year to cut and it gets rough..


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    Yeah cutting weight like this is new to me. Iím done being apart of the ďletís get big/swole without having any aesthetic lookĒ group.


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    At 14% my upper 4 abs always pop up. Its about the thickness of abs too.
    Have you seen eddie hall with abs at 30%. Bf ?

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