I'm at about 10.5-11% BF or so but I am definitely stalling. I do 3-4 x weights a week and 2x cardio a week right now. I try to maintain about a 500 cal deficit per day. I can see the top 4 abs (not prominently relaxed but if i flex they are reasonably prominent). I see no signs of my lower abs though !
Is it realistic to get to a 6 pack in 1 month? Should I up the cardio , lower the cals and aim for a 1k deficit?
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Results 1 to 5 of 5
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05-21-2009, 12:52 PM #1
Tips to get rid of that last bit of fat over the lower abs?
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05-21-2009, 01:38 PM #2Registered User
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drop calories an additionally 200 on non-training days, switch up cardio/training - add a thermogenic supplement, increase calories 200-300 cals on weekends to get that spike.. stuff like that, to spike metabolism slightly may add difference, Also... CLEANER diet
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05-21-2009, 01:42 PM #3Registered User
- Join Date: Jun 2006
- Location: Pittsburgh, Pennsylvania, United States
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When you are already pretty lean as in your case, it is much more difficult to continue to lose body fat. The body will resist your robust efforts. If you are not losing weight, I suggest dropping your caloric intake. If your protein is high and you are weight training, this should maximize the preservation of muscle. I'm pretty much where you are, so believe me, I understand how tough it is. I think 1 month is very reasonable. Lose 2lbs per week in the remaining 4 weeks and I think you will definitely be more cut then. To your point, there are degrees of how ripped and how pronounced your abs are. You may not have a 4% ripped 6-pack you see in the magazines but you will definitely have nicer definition. Think of a bunch of sheets of paper covering your abs. These sheets of paper are fat and each week you are attempting to rip a sheet off.Originally Posted by kartikr
Hope that helps._________________________________________
Actual:
September 1, 2008: 170 lbs and 15% bf
December 31, 2008: 190 lbs and 18% bf
April 30, 2009: 165 lbs and 11% bf
Goals:
June 23, 2009: 155 lbs and 9% bf
July 2009 = Maintenance phase
August 2009 to December 2009 = Bulking
January 2010 to May 2010 = Cutting
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05-21-2009, 02:21 PM #4Registered User
- Join Date: Dec 2008
- Location: Kansas, United States
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To get that final bit off I have to go into ketosis. I usually run it in cycles of 12 days no carbs, two days carbs.
But I save that for the bitter end.What what works for me, works me. It may or may not work for you.
I've been shot, stabbed, blown-up, then shot at and blown-up again. I credit my survival to God, randomness and an interesting workout program.
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05-21-2009, 05:20 PM #5Registered User
- Join Date: May 2008
- Location: Florida, United States
- Age: 47
- Posts: 2,448
- Rep Power: 2456
Completely change your routine. If you don't change your eating, try doing additional cardio each day. Make sure you eat clean.
I Rep back always. Put it in comment.
500+ will 100% get repped back.
Life Progress
___________
Started: 279lb 43% body fat
1st Cut: 191lb 16% body fat
1st Bulk: 231lb 26% body fat
2010 Summer Cut: 193 10% body fat
Bulking Currently 202 13% body fat.
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