4.5% BF But No Six-Pack?

[jarman65]

Hey guys... I've been on starting strength since early january and before that I lifted for about 4 months not really knowing what I was doing (mainly not eating enough). I was also a crosscountry and track runner all 4 years of high school. I've always had a pretty lean body type, you could say I'm the definition of an ectomorph or hardgainer. I bought a scale that also does bodyfat percent and water percent and I've been keeping tabs on my weight as well. As of now the scale reads 4.5% bodyfat and I was just wondering how accurate these types of scales can be. I attached a picture of both the scale and of myself and as you can see I defiantly don't have a six pack but you can sorta see my abs. Whats the deal? Most people say you need less than 10% bodyfat in order to get a six pack but I'm way below that.

[BigJohnnyO]

If you're under 8% bf and you can't see your abs, you better see a doctor.

[shortguy722]

either you're a broken human

or

scale is broken.

[Bdawg22]

I dont see the pics, but either way man I doubt your at 4.5%...that would be pretty crazy. Its obvious you dont have big enough abs to be seen well if your even below 8%. You need muscle for it to show.

[JaredUdch]

Most likely you are above 4.5% bodyfat as that is very very low. Eat more and you will gain, it only makes sense that without increasing food you will not gain. Work your abs in different ways, do not just do tons of situps, or one or two. A variety keeps them guessing and will help create full muscle group. Make sure you give them time to grow as well, they are a muscle just like any other.

[jarman65]

Oops i forgot the picture

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[bmy-]

Oops i forgot the picture

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[bmy-]

you're nowhere near 4.5%, 9% maybe? Just a guess.

[Bdawg22]

ya i'd guess 9% as well, you need to gain some muscle for it to show man

[King_Breazy321]

not 4.5 maybe 10-12

[jarman65]

I eat as clean as anyone in my opinion. I can't see why the scale would consistantly read 4-5% bf every day unless it's broken ( which I don't think it is as i've seen other people use it too and its seems accurate.) Thats not the point tho, what can I do different to get the results I'm looking for. I've been doing a lot of high rep, high intensity ab work in addition to a lot of compound lifts in my lifting routine. I've heard from a few sources that I need to switch to weighted ab exercises. Could that do the trick?

[Rsardinia]

LOL @ 4.5%. I'm trying to get into the 4's just to say I did it, and you think you walk around at that bf %? First of all its not healthy to be that lean for more than a short period of time. And secondly, your pic shows you are no where near 4.5%. If anything I'd say you are 10+%. Just because you are skinny doesn't mean you are single digit bf%.

[AirChair]

Your scale gives you a bodyfat measurement (more like estimation) based on something called bioelectrical impedance analysis -- if you look into how the measurement is actually done, you'll see there's an extremely large margin for error based on numerous confounding variables, really making it nothing more than a feel-good thing.

I've gotten handheld BIA units to read out in the 4.x% bodyfat as well...I am not 4.x% BF.

[Bdawg22]

Bro the scale isnt broken, its inaccurate, most of those machines do not work. If you're looking to get some abs your going to have to gain some weight. You wont build muscle unless you have a caloric surplus whether your eating clean or not. It isnt as much about your workouts as your diet. But yes, switch it up, try heavy sets and light weight sets. IMO a light ab workout is anything around 20-25 reps per set. Heavy 8-12 reps per set.

[dan__]

Eat more.. continue with starting strength if that is what you really have been doing.. Forget about abs. Bulk until you no longer look like a starving ethiopian child.

[jarman65]

Your scale gives you a bodyfat measurement (more like estimation) based on something called bioelectrical impedance analysis -- if you look into how the measurement is actually done, you'll see there's an extremely large margin for error based on numerous confounding variables, really making it nothing more than a feel-good thing.

I've gotten handheld BIA units to read out in the 4.x% bodyfat as well...I am not 4.x% BF.

Alright fair enough... it's most likely just inaccurate. I'll have to try the bodpod on my schools campus sometime. Has anyone seen a similar case to me and seen results with weighted ab exercises? Should I go all heavy or do a mix of light/heavy?

[marcoecon]

LOL @ 4.5% bodyfat oh god that funni

Anyways u have to workout your abs, lol try out cable crunches works like never before and also weighted crunches and weighted decline crunches, and some Russian twist then you would be set

[BigChamp89]

uhh time to bulk

[snowysnowcones]

Alright fair enough... it's most likely just inaccurate. I'll have to try the bodpod on my schools campus sometime. Has anyone seen a similar case to me and seen results with weighted ab exercises? Should I go all heavy or do a mix of light/heavy?

I think if you want definition you're suppose to do a lot of reps with not much weight, correct? Also, try and do some cardio (that's not running) like a stationary bike with resistance, or a treadclimber or something. Those usually burn a very good amount of calories, and you don't necessarily have to work the abs to get the abs to show.

[Wayacrucis]

Start eating more, but eat clean. Lots of protein, moderate carbs and start working your abs. I've seen advanced lifters that have visible abs at even 15-17% BF, due to the thickness and mass they have developed over the years on their abs.

[AirChair]

Alright fair enough... it's most likely just inaccurate. I'll have to try the bodpod on my schools campus sometime. Has anyone seen a similar case to me and seen results with weighted ab exercises? Should I go all heavy or do a mix of light/heavy?

Unless it's DXA, it's still got a relatively sizable margin of error.

[110393]

I think if you want definition you're suppose to do a lot of reps with not much weight, correct? Also, try and do some cardio (that's not running) like a stationary bike with resistance, or a treadclimber or something. Those usually burn a very good amount of calories, and you don't necessarily have to work the abs to get the abs to show.

Even when you're cutting, you can lift heavy for low reps. And it is possible to have low body fat and not having defined abs. The core should always be worked out when cutting or bulking.

[Jesseeee]

your scale is just very innacurate. I have some really defined abs and i think im like 6-7bf%. getting down to 4.5 would be insanely hard.

either way you can kind of see yours and all you have to do is eat right and build up muscle. Visit a bodybuilding or nutrition store and talk to someone who knows what a proper diet is, it helps a lot

[LankedOut]

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You look around at least 12% bodyfat.

This is more like 4.5% bodyfat

[MrB1g]

Wasn't he the guy who cut down to nearly 2% and died post-competition?

[JMehr]

Alright fair enough... it's most likely just inaccurate. I'll have to try the bodpod on my schools campus sometime. Has anyone seen a similar case to me and seen results with weighted ab exercises? Should I go all heavy or do a mix of light/heavy?

you go to Tech bro?

[Wevans2303]

You are not 4.5% bodyfat.

I would say 12%.

[DorianJ]

Oops i forgot the picture

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You're not 4.5% body fat.
I guess you can pinch quite a few fat in the chest, thighs and abs.
Also see the roundness in the low abs. You're probably 13 to 14% bf
Also 4% is extremely low and contestants can get down to 4% by starving
themselves of food and water but can maintain it only for few hours during the
contest or for few days at most, but it's not a condition one can stay in for a
long time. 8% is extremely low already and it's probably what can be maintained
year around with sacrifices.

[dizzay20]

lol, that is nowhere near 4.5...

[j0shth0mps0n]

This thread answers my question on whether to buy them body fat scales or not.