6 Pack Abs.... how long?

[NateTheNatural]

Alright, wanna start off and say THANK YOU to everyone on this forum, you guys are truly the best, thank you for all the help and tips.

I'm doing a dieting contest AGAIN, after my failed success last year (check my pics and posts on that BS). I am back on the Wagon, I'm completely dedicated 100%. Heres the deal, they are going by BMI, which is comlpetely dumb to me, all age\sex\weight are in the same category.

I weighed in at 231 (I threw on 8 quick pounds before the contest).
I'm 4 weeks and 6 days into it.
Started at 231Lbs and I'm currently 208Lbs.

6:00AM Wake up take 1 Hot Rox pill
6:30AM Cardio (10-15 minutes on treadmill 4-6mph)
6:45AM Lifting (Work on of the following - Chest, Arms, Back, Legs, Abs)
7:00AM 1-2 Scoops of 100% whey
8:15AM 1/2 Cup of Oatmeal, 100% oats, 100% boring. (take multivitamin)
10:30AM Snack - 1oz cheese square or 6 reduced sodium triscuts.
12:30PM Lunch - 1/2 Cup Brown Rice and 6oz Chicken Breast
or Garden Salad with Tuna or chicken and vegetables
2:45PM Snack - Small Serving of Fat Free cottage Cheese or protein shake
4:30PM Pop another Hot-Rox Pill (I have other options, advice?)
5:15PM Dinner - 1/2 Cup Brown Rice and 6oz chicken or steak
or Whole wheat noodles with Vegetables
8:00PM Cardio (20-30 Minutes on treadmill 3-6mph)
9:30PM Sleeping

I'm also drinking a gallon of water daily. No diet pop or other crap. I dont use a cheat day. I have until May 9th to get in the best shape possible. My body is extremely controllable, losing 5 pounds a week, while maintaining my muscle and strength. I'm willing to put my body through HELL and back, I have no problems with that. I just need to know what to do and I'll do it.

Other question is, how long until I can see ab definition, i'm working them 2-3 times a week with basic crunches and whatever I can do, just no machines.

[NateTheNatural]

Forgot to mention I'm going to Las Vegas for the first time May 11th (only 2 days after the contest) and I'd really like to feel comfortable and enjoy the POOL!!

[devildogbr]

Alright, wanna start off and say THANK YOU to everyone on this forum, you guys are truly the best, thank you for all the help and tips.

I'm doing a dieting contest AGAIN, after my failed success last year (check my pics and posts on that BS). I am back on the Wagon, I'm completely dedicated 100%. Heres the deal, they are going by BMI, which is comlpetely dumb to me, all age\sex\weight are in the same category.

I weighed in at 231 (I threw on 8 quick pounds before the contest).
I'm 4 weeks and 6 days into it.
Started at 231Lbs and I'm currently 208Lbs.

6:00AM Wake up take 1 Hot Rox pill
6:30AM Cardio (10-15 minutes on treadmill 4-6mph)
6:45AM Lifting (Work on of the following - Chest, Arms, Back, Legs, Abs)
7:00AM 1-2 Scoops of 100% whey
8:15AM 1/2 Cup of Oatmeal, 100% oats, 100% boring. (take multivitamin)
10:30AM Snack - 1oz cheese square or 6 reduced sodium triscuts.
12:30PM Lunch - 1/2 Cup Brown Rice and 6oz Chicken Breast
or Garden Salad with Tuna or chicken and vegetables
2:45PM Snack - Small Serving of Fat Free cottage Cheese or protein shake
4:30PM Pop another Hot-Rox Pill (I have other options, advice?)
5:15PM Dinner - 1/2 Cup Brown Rice and 6oz chicken or steak
or Whole wheat noodles with Vegetables
8:00PM Cardio (20-30 Minutes on treadmill 3-6mph)
9:30PM Sleeping

I'm also drinking a gallon of water daily. No diet pop or other crap. I dont use a cheat day. I have until May 9th to get in the best shape possible. My body is extremely controllable, losing 5 pounds a week, while maintaining my muscle and strength. I'm willing to put my body through HELL and back, I have no problems with that. I just need to know what to do and I'll do it.

Other question is, how long until I can see ab definition, i'm working them 2-3 times a week with basic crunches and whatever I can do, just no machines.

use machines and weights to bro ... abs are mucles to ... if you use weights on other mucles why wouldnt you for abbs

[NateTheNatural]

I'm just using whats available to me, I have a treadmill and a cheapy bench. Since moving, the gym is just too far away, but I hit it up on the weekends.

[tvicemanXXL]

use machines and weights to bro ... abs are mucles to ... if you use weights on other mucles why wouldnt you for abbs

It may increase the size of your midsection, depending upon body type and genetics. I do not use weights to workout my abs; I just do more difficult exercises that use my bodyweight against me.

[Sean15782]

It may increase the size of your midsection, depending upon body type and genetics. I do not use weights to workout my abs; I just do more difficult exercises that use my bodyweight against me.

I second that. The fact that abs are like other muscles and will grow with heavy resistance training is exactly why I don't use weights when I work them.

[NateTheNatural]

My body is gifted when it comes to losing weight, it just falls off. Last contest I did, I dropped 54lbs in 12 weeks (222-168lbs) and cut EVERYTHING, but my abs, check out my after pics, I am guessing I had no ab muscle, so when i got skinny, there was no muscle to back it. I didn't do very much ab work the first time, but I'm taking in everything people say and I'm willing to try anything... TWICE!

[austinjt]

Alright, wanna start off and say THANK YOU to everyone on this forum, you guys are truly the best, thank you for all the help and tips.

I'm doing a dieting contest AGAIN, after my failed success last year (check my pics and posts on that BS). I am back on the Wagon, I'm completely dedicated 100%. Heres the deal, they are going by BMI, which is comlpetely dumb to me, all age\sex\weight are in the same category.

I weighed in at 231 (I threw on 8 quick pounds before the contest).
I'm 4 weeks and 6 days into it.
Started at 231Lbs and I'm currently 208Lbs.

6:00AM Wake up take 1 Hot Rox pill
6:30AM Cardio (10-15 minutes on treadmill 4-6mph)
6:45AM Lifting (Work on of the following - Chest, Arms, Back, Legs, Abs)
7:00AM 1-2 Scoops of 100% whey
8:15AM 1/2 Cup of Oatmeal, 100% oats, 100% boring. (take multivitamin)
10:30AM Snack - 1oz cheese square or 6 reduced sodium triscuts.
12:30PM Lunch - 1/2 Cup Brown Rice and 6oz Chicken Breast
or Garden Salad with Tuna or chicken and vegetables
2:45PM Snack - Small Serving of Fat Free cottage Cheese or protein shake
4:30PM Pop another Hot-Rox Pill (I have other options, advice?)
5:15PM Dinner - 1/2 Cup Brown Rice and 6oz chicken or steak
or Whole wheat noodles with Vegetables
8:00PM Cardio (20-30 Minutes on treadmill 3-6mph)
9:30PM Sleeping

I'm also drinking a gallon of water daily. No diet pop or other crap. I dont use a cheat day. I have until May 9th to get in the best shape possible. My body is extremely controllable, losing 5 pounds a week, while maintaining my muscle and strength. I'm willing to put my body through HELL and back, I have no problems with that. I just need to know what to do and I'll do it.

Other question is, how long until I can see ab definition, i'm working them 2-3 times a week with basic crunches and whatever I can do, just no machines.

I don't recommend fasted cardio to begin with, but fasted lifting is a horrible idea.

Also, why are you doing cardio before sleep and then not eating...
Your muscles will uptake greater amounts of glycogen after cardo as well, not just after lifting. If you can, do your cardio after your last Hot rox.

[Cape1]

It may increase the size of your midsection, depending upon body type and genetics. I do not use weights to workout my abs; I just do more difficult exercises that use my bodyweight against me.


I second that. The fact that abs are like other muscles and will grow with heavy resistance training is exactly why I don't use weights when I work them.

Have you guys experienced that or is it just a fear that you have. I've been told that it would be extremely difficult to grow really big abs and that weighted ab movements are necessary. That said, I'm on the same page with you guys. Personally, my waist is big enough from doing lots of heavy lifting all my life (worked construction in earlier years); so I've been reluctant to weight my ab workouts/

[NateTheNatural]

No on the fasted cardio? I've always been under the impression that when doing cardio your burning the calories and fat stored in your body if its empty stomach and first thing in the morning. Then at night, your just burning the calories you've consumed that day. (please keep in mind GNC has brainwashed me with TRASH information after working there 2 years.)

[Vaporize]

Forgot to mention I'm going to Las Vegas for the first time May 11th (only 2 days after the contest) and I'd really like to feel comfortable and enjoy the POOL!!

Dude I'll be there May 9-11th for a bachelor party. It will be 2 weeks before my competition so I wont be drinking though :(

[NateTheNatural]

Nice! I cant wait to get there, I just wanna be confident at the pool. Never actually enjoyed being shirtless. Sad times. I'm gonna drink, but pay for it in the morning with cardio and lots of water.

[Sean15782]

Have you guys experienced that or is it just a fear that you have. I've been told that it would be extremely difficult to grow really big abs and that weighted ab movements are necessary. That said, I'm on the same page with you guys. Personally, my waist is big enough from doing lots of heavy lifting all my life (worked construction in earlier years); so I've been reluctant to weight my ab workouts/

If you are gifted with a narrow and tight waist doing weighted ab movements may not hurt you, like tvicemanXXL said, genetics play a big part in it. But I would never want to do anything that would risk enlarging my waist. I do know, from experience, that you can achieve great abdominals without weighted movements, so why risk it?

[Sean15782]

No on the fasted cardio? I've always been under the impression that when doing cardio your burning the calories and fat stored in your body if its empty stomach and first thing in the morning. Then at night, your just burning the calories you've consumed that day. (please keep in mind GNC has brainwashed me with TRASH information after working there 2 years.)

Fasted cardio isn't optimal how ever many people still do it. But fasted lifting, especially following a cardio session is just a terrible idea. That is the best way I can think of to loose lean mass. If you have to lift in the morning, you should take in carbs before hand and move the cardio session to after your weight training. The other option would be to do your lifting at night before the night time cardio session. But either way, you should focus your carb intake around your workouts and breakfast.

Hope that helps.

[thepacman]

First off - you will see your ab definition when your body fat is low enough - will start to come in around 10%. Continue to do your ab excersizes 2-3 times a week but ultimately they will appear through your diet. If you didnt see them last year then chances are your bf wasnt low enough.

Second - Cardio is okay first thing in the morning before breakfast but your around 8 weeks out so it needs to be longer then 10-15 minutes. Try just doing once a day in the AM for 35-40 minutes 5-6 times a week for now. Cut out the PM cardio until a couple weeks outs if your still holding fat. Dont lift right after cardio, you should feed yourself before training.

Third - your diet needs some work. Not sure why your 8:15 meal only consists of carbs? Your meals should consist of protein, carbs & fats. If you drop the carbs keep the fats and protein or if you drop the fats keep the carbs and protein in a meal. But protein is essential with every meal. Theres no reason for you to be eating dairy (cheese) and triscuts. Your carbs and protein should be more clean, again your 8 weeks out. Keep your carbs focused around your training and taper them off towards the end of the day. hope this helps.

[NateTheNatural]

Thanks pacman!! I am gonna raffle off the rest of my damn triscuits, love those things. Wanna list me a few healthy snacks I can keep at work???

Threw in some Progress Pics, I am comlpetely dissapointed in myself, I drank at least 6 times during the first 4 weeks before I got serious and was eating half assed. I'm completey dedicated now, trust me.

[Joe Go]

First off - you will see your ab definition when your body fat is low enough - will start to come in around 10%. Continue to do your ab excersizes 2-3 times a week but ultimately they will appear through your diet. If you didnt see them last year then chances are your bf wasnt low enough.

Second - Cardio is okay first thing in the morning before breakfast but your around 8 weeks out so it needs to be longer then 10-15 minutes. Try just doing once a day in the AM for 35-40 minutes 5-6 times a week for now. Cut out the PM cardio until a couple weeks outs if your still holding fat. Dont lift right after cardio, you should feed yourself before training.

Third - your diet needs some work. Not sure why your 8:15 meal only consists of carbs? Your meals should consist of protein, carbs & fats. If you drop the carbs keep the fats and protein or if you drop the fats keep the carbs and protein in a meal. But protein is essential with every meal. Theres no reason for you to be eating dairy (cheese) and triscuts. Your carbs and protein should be more clean, again your 8 weeks out. Keep your carbs focused around your training and taper them off towards the end of the day. hope this helps.

x2.


Nate, I don't agree with contest that make you drop weight as fast as you are, but you are good at ripping off the weight. If you want to be ripped you have to spend a lot more time in the diet department, but fixing your diet is going to slow your weight loss goals. You should only drop about 1-2 pounds a week tops. Otherwise your going to start tapping into your muscle mass.

It might be best after this contest to figure out a better diet that makes you eat more and slow down how you take off the weight. I started my cut at 200 pounds and I'm sitting at 180 pounds currently. Do I look like I lost much muscle mass in the process (check progress pictures)? Look at your before and after pictures. Does it look like you lost much muscle mass?

We might have different ways of thinking which is alright. But I work hard in the gym for what I have and I don't like to give any muscle away. I'm GREEDY that way. :)

Good luck with your contest bro. You'll do well in the fat shedding department.

[NateTheNatural]

I hate the fact that they are going by pounds lost. But I really could use the money and the lost weight. I'm planning on just cutting down like crazy to abuot 160 and the contest should be done by then. I'm gonna get back on a clean diet, taking in more calories obviously and focusing on building back the lost muscle.

What should I be doing for a good breakfast then? And what snacks?

[JD21]

if they are going by pounds lost you might want to try a keto diet as you will lose 5-10 lb from the waterweight alone plus whatever fat u end up losing ;-)

[Joe Go]

What should I be doing for a good breakfast then? And what snacks?

Here's my breakfast:
6 eggs (3 eggs with yokes, 3 eggs without yokes)
1/2 cup of onions
1/4 cup of green peppers
1/4 cup of tomato's
4 cups of Starbucks columbian coffee
10oz Silk Soy Milk (Vanilla)
500mg sodium

About 2 hours later
1 grapefruit
1 banana
1/4 gallon of water
500mg sodium
handful of almond mixed with rasins

Snacks:
Almonds/Walnuts mixed with rasins
Grapes

[tvicemanXXL]

4 cups of Starbucks columbian coffee



WOW that's incredible.

[NateTheNatural]

Exactly what I was thinking... I usually take 4 strait shots of coffee around 2:30 to kick up my afternoon and keep me constantly moving and doing something. Helps out with my ADD, ha!

[gained]

decline weighted situps and crunches

[NateTheNatural]

To everyone thats helped, thank you! Its still only the 5th week out of 12.. I was down to 207Lbs today, started at 231. So I'm feeling pretty good about things and wanted to thank you guys for the input and feedback! I'm almost at the half way point!

[NateTheNatural]

Thanks AGAIN all of you. I won the contest by an inch. It came down to me (started 231) and two other guys (one started at 283, the other 268). It felt good to win finally, search my other posts to see my dissapointing failure in a previous contest.

I ended up being down 33 pounds, which was pretty sad, I slipped and threw away the last 4 weeks of the contest, which was dumb on my part.

I celebrated like hell in Las Vegas and now I'm back on track! Thanks to everyone who posted ideas, tips and critisism. Bodybuilding.com forum members are the best! Well... most of them!