I have been cutting for two weeks now. I went to have my body fat percentage measured by a professional, and the result was 11%. I don't know how this can be accurate because, as you can see, I have a decent amount of fat, especially around my waist.
Assuming that the measurement was accurate, given my physiognomy, at what body fat % can I expect to have visible abs?
I am 6'1, 200 lb by the way.
06-03-2010, 11:41 AM #1
Body Fat Percentage Needed for Visible Abs
06-03-2010, 11:58 AM #2
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06-03-2010, 12:00 PM #3
06-03-2010, 01:46 PM #4
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06-03-2010, 02:04 PM #5
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06-03-2010, 02:07 PM #6
Maybe it's just my body type...do some people retain fat around the waist more than others?
Given my body structure, what should I be doing to attain that six pack?
I currently eat at a caloric deficit, maintain a high protein intake, lift three times a week, and do cardio twice a week...
06-03-2010, 02:48 PM #7
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06-03-2010, 02:56 PM #8
06-03-2010, 03:03 PM #9
06-03-2010, 03:58 PM #10
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start doing weighted ab work if you're not already... I was around 11-12% with little to no visible abs..started to do some leg raises holding a DB between my feet and other various weighted ab exercises..and it really makes a difference... almost have full 6-pack without flexing at around the same BF%www.geneticwar.com
06-03-2010, 04:00 PM #11
Maybe it's because I'm eating at too much of a calorie deficit.
I forgot to mention that I am also on the Ephedrine/Caffeine stack. I usually end up eating about 1300 a day. I know this seems low for my height/weight, but it seems to be working. I have loads of energy, my lifts are increasing, and I feel good.
06-03-2010, 04:07 PM #12
205 lbs, and your lifts are increasing on 1300 cals a day? My guess is you haven't been working out with the right amounts of weight (not heavy enough). I find it very difficult to believe you are getting stronger while being in at least a 1000 calorie deficit (more like 1500 most likely). Eat more food, train harder, and you will get those abs. When you starve, your body hold onto fat, mostly in the stomach area.I never blame myself when I'm not hitting. I just blame the bat and if it keeps up, I change bats. After all, if I know it isn't my fault that I'm not hitting, how can I get mad at myself?
06-03-2010, 05:49 PM #13
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There is no set universal body fat percentage to where people see abs, it is different for everyone. Some can see at 15%, some have to get all the way down to 10%.
It's hard to tell, but judging by that pic I'd say you are around 12-13ish. Do you do any separate ab workout at all? If not, throw in a day or 2 a week of ab work to really get some definition in the abs, but don't start neglecting the kitchen work either at the same time.
06-04-2010, 07:00 AM #14
06-04-2010, 11:49 AM #15
06-04-2010, 12:39 PM #16
11-25-2012, 08:26 PM #17
try doing more abs exercise with resistance.
Here is my abs routine:
4 sets of the following
1.inclined crunches 12 reps followed by 12 reps leg raises immediately
2. 2 min plank with 30 sec rest between sets
This is awfully painfully but you will get use to it eventually. It helped my abs to get extremely veiny. Remember to squeeze your abs hard when holding the plank position.
05-20-2016, 02:42 PM #18
05-20-2016, 05:44 PM #19
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1300 cals? is this a joke? Seriously a 10 year old ****ing school girl eats more then you. You need to seriously look at your nutrition as what you are doing now is just plain retarded.The Deadlift is the ultimate fight of you VS the bar.
you can't half rep a deadlift.
you can't bounce a deadlift.
you can't arch to get an easier deadlift.
you won't have a spotter to help the hard part of a deadlift.
there's just you, some heavy ass weight, and your b!tch ass having to pick it up.
05-20-2016, 05:54 PM #20
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05-20-2016, 05:58 PM #21
My legs for example when i measure with calipers are pretty low which skews my total bodyfat%. If I held Fat in my abs like I do my legs I'd have a 6 pack easy. Its just genetics.~ ALABAMA CRIMSON TIDE ~
New log : 3D Sculpture Building
6 pack by June crew
05-20-2016, 07:43 PM #22
People carry weight in interesting ways. When i bulk up, my face gets chubby and i get the muffin top crap going, but my arms and legs stay very low body fat percentage. You have very wide shoulders compared to your hips, and your legs are thin. Your shoulders are capping, and you seem to be decent size for your height. You're still a touch small, why dont you bulk up for a while, then cut down hard properly. If you're trying to just "get ripped" then dont worry about your clinical BFP. No one gives a crap tbh. Its a nice number to claim, but clearly you need to do things differently. Dont put your body in starvation mode, youre simply going to burn the muscle you do have. You also need to be patient. Results wont happen overnight, but im sure you know that.
Ignore the calipers, set visual goals. Those are more realistic and "fulfilling" imo. My goals right now are purely strength related, then i'll focus on aesthetics for example. 405 here i come
edit: your posture does have some part in the visibility of striations and "abs" even. Stand up straight, pull your shoulders back, and keep your head up. Then retake the picture, bet it looks a bit different
05-22-2016, 01:07 AM #23
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05-22-2016, 04:09 AM #24
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It is possible that you are 11%. Whats your waist and hip size?? I'm the same size as you and height, and My upper abs we're visible at 15% BF - but as other poster have said, genetics play a crucial role in where we store fat. I also have been doing weight ab-work for years.
I'm now 11% at 195 pounds after a recent 4 week cut, and my waist is 31 inches, hip size 33 inches, and my upper abs are visible. Lower abs I expect, i'll need to hit 9%.InsanE
"A bigger muscle is a stronger muscle" - Bruce lee.
Squat 363 pounds
Deadlift 380 pounds
Bench 286 pounds
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