hi everyone i just need to gain abit of advice from you pros really ive been working out for a while now and well i am looking better then i have ever looked (dont laugh i no i dont look good but its the best i have been)so of course am happy but now i want to take it to the next level but ive seemed to of stoped growing my arms aint gained any more size for ages which is disheartening and well i really want to get my abs to show so asking really what body fat do you think i am at and what percentage do i need to be at for them to look good it may seem a silly question but ive been running 30 mins a day 5 times a week and do a split rouite in the week and my diet is clean"ish"
so if you was me what would you do to reach my goals 1)build more muscle mass,2)get ripped abs thats it really so if you could help a young guy out would be great thanks
07-15-2011, 02:02 PM #1
Body Fat Percentage for my abs to show?Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach.
07-15-2011, 02:11 PM #2
TBH, I think you lack some serious mass, u will look very skinny and weak when u go sub 10% even when u have abs.
It's not about the abs, it's the overall look. Bulk up first, gain some muscle mass, esp on the shoulders, back, chest AND legs, and then cut to a low BF%.
07-15-2011, 02:30 PM #3
thanks man i no i no i was a bit of a fat kid so i just wanted to drop fat(and have all ways wanted a six pack) and only started weight training awhile ago so its all new to me but yes i need to add a lot of mass so... bulkin up any tips you have be gd i guess lots of protein lift heavyBodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach.
07-15-2011, 02:35 PM #4
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07-15-2011, 02:39 PM #5
at this point, it's either way.
you can cut all the way down to sub 10%, and clean bulk slowly, or u can bulk up till near 20% and cut all the way down.
in ur situation, I would cut all the way down, since u want ur abs bad. If that's the case, make sure u wear fitted clothes.
07-15-2011, 02:47 PM #6Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach.
07-15-2011, 02:49 PM #7
07-15-2011, 04:18 PM #8
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07-16-2011, 07:03 AM #9
mon-back and biceps-pull ups,dumbbell rows,push ups---bicep curls,hammer curls,twist curls
tue-shoulders and abs-over head press,upright rows,lateral raise,Front Lateral Raises---crunchs,plank,sit ups,v sits,hanging leg raise
fri-chest and triceps-bench press,incline dumbbell press,dumbbell flies---skull crushers,dumbell kick backs,behind the head extensions,dips
i keep good form and try to add more weight as i can my cardio workout below
mon-run in the morning for 40 mins
tue-bike in the morning for an hour
wes-same as monday
thur-same as tuesday
fri-same as monday
sat-same as monday
sun-rest(dont mean i stay in bed ill take dog for a walk or something)
when i get bit better body ill start going swimming 3 times a week to my diet is cleanish my down side is drinking at the weekends i guess then the nest day to lazy to move so eat junk lol so am stopping that for awhile so do you think with that plan i could get my 6 pack but yet still gain muscle any tips you have is great like i said am new to this so please help me out thanks
11-15-2011, 10:34 PM #10
A simple body fat rating scale is the following but it depends from person to person.
Competition Shape ("ripped"): 8-12%
Very Lean (excellent): < 15%
Lean (good): 16-20%
Satisfactory (fair): 21-25%
Improvement needed (poor): 26-30%
Major improvement needed (Very poor): 31-40%+
Competition Shape ("ripped"): 3-6%
Very Lean (excellent): < 9%
Lean (good): 10-14%
Satisfactory (fair): 15-19%
Improvement needed (poor): 20-25%
Major improvement needed (Very poor): 26-30%+
07-15-2012, 09:25 AM #11
I was an obese kid aswell ( my picture is out dated on my account just for the record) This week alone i went from 157 lbs to 149.2lbs, Yet i didn't lose an ounce of muscle mass. What you should give a try is Conjugated linolic Acid ( CLA) It helps reduce body fat around the stomach area, it works wonders. Eat every 3 hours especially protein. Drink a large 8oz glass of water ( ice cold ) every meal and especially in the morning.and cut out all unnatural sugar. cut out sweets, bad fats, fast food etc. And do a good hardcore hour or two of cardio everyday ( i prefer biking, it burns good calories but didn't effect my mass gain since it was at an intermediate rate.
07-15-2012, 12:36 PM #12
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08-09-2012, 04:06 PM #13
08-10-2012, 02:18 PM #14
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Sometimes too, the problem can be not eating enough so the body stays in starvation mode, and tries to store as much fat as possible when you eat. Eat every 3 hours or so, turn the normal three big meals a day into 5 or 6 small ones.
08-15-2012, 04:27 PM #15
TBH you need to bulk up and add some serious mass to get a full looking body, you also should take advantage of the younger years of high testosterone levels and train heavy , 10 reps max at 5 sets and work your legs as much as possible , eat eateateat and eat some more , your trying to achive a skinny look with a six pack which makes it look like u havent trained ur just low bf % by genetics , put some solid gains on an then cut yu wont be dissapointed
08-15-2012, 06:22 PM #16
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Good job so far man. Try not to focus on "the number %" cuz it really isn't that huge of a factor. I suggest u lean up and use the mirror to track cuz I've been pegged to be 19-20ish % in my avi but abs are still visible. Body fat looks different person to person. Just my 2 cent°Music: BornToFlyEnt.blogspot.com
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01-08-2013, 09:09 PM #17
01-08-2013, 09:13 PM #18
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03-31-2013, 03:47 PM #19
12-17-2013, 07:04 AM #20
Drink lots of water as it will help achieve your goals. It will also help reduce water retention and help those abs become more visible.
Also you may want to look into high intensity interval training it is great at burning fat.
If your looking to gain mass and burn muscle you need to create a caloric deficit in your diet make sure you keep protein intake high during you cut to keep muscles
12-17-2013, 09:50 AM #21
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Bodyfat obviously is the most important factor for getting to them. BUT, heavy exercises for the abs will get them showing up a tad bit sooner during your cut, and if you do the work, they'll show up more defined with deeper lines once your BF is down.
What I'm trying to say is, don't stop doing ab work! If/when you cut down the BF, it will pay off
EDITED to say, Dear g0d why didn't I look at the original post date...
Last edited by MichaelKB; 12-17-2013 at 10:03 AM.Michael
02-09-2015, 02:37 PM #22
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02-09-2015, 04:08 PM #23
01-06-2016, 08:16 PM #24
Well I am 15 i am 5'5 and i weigh 57 kg . I want to get a six pack I burn aproximately 500 calories and only eat 1500 calories if somebody could tell me what to do that would be incredible. I got to the gym 6 days a week i do arms legs chest basically everthing.the 500 calories i burn is only counting cardio. Please help!!!
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