5'9 190 pounds, how to shed that extra layer of fat and get ripped?

[25Cents]

I'm 5'9 190 pounds and i want to lose the extra small layer of body fat too see my six pack. I lift on a daily basis and have a decent amount of muscle. Even if i cant make it to the gym i do leg lifts for core, pull ups, bicep curls, and anything else i can manage to fit in.

[13donniedarko]

Cut

[bigollie2006]

Cut

Can you at least try to be helpful bro?


OP, read the stickies at the top of the forum. If you have any questions after that come back here and ask but it should clear everything up for you.

http://forum.bodybuilding.com/showth...9247741&page=1
http://forum.bodybuilding.com/showth...hp?t=133163973

Its not very complicated, once you have your number its all up to you to just stick to your plan and get ripped.

[Reaper1217]

I'm gonna be straight with you, you are probably looking at losing a lot more than a 'small' layer of fat, people invariably overestimate their lean mass and underestimate their body fat, I for one thought i had a lot of lean mass and thought i'd be shredded at 175 but that came and went and i'm now sitting at 158 and still not even close to shredded.

However in order to cut fat you need to:
1. reduce calories by 500 - 1000
2. lift heavy at least 3 times a week
3. get at least 1g of protein per pound of body weight

though all of this is in the sticky, so you should read that, its in the first few threads on the losing fat page and is called 'How to lose fat for noobs part 2'


good luck

[Serpentarius]

At your height, to see your "abs", odds are you need to hit around 150-155 lbs being 5'9", possibly lower depending on lean body mass.

[risingcougar]

I am 5'8" @ 148lbs and I can just see my abs with a tiny bump of fat under my lower abs. I always try to stay to the higher end of BF% calculations tho I personally don't care about it very much for myself.

Keep working hard and it will happen. I never aimed for Ab goals: instead I aimed for things like 400lb deadlift, 25 chin/pullups with good form etc and my bodyfat just went away as I got closer to my goals. Patience is necessary though hard work helps most with obtaining goals.

[TelusLob]

yeah man... 5.9 190 - you need to lose 30 lbs or more to see your abs. Even with decent muscle.

[DSUP]

yeah man... 5.9 190 - you need to lose 30 lbs or more to see your abs. Even with decent muscle.

...or train the snot out of them with heavy resistance until they're able to overcome 12%...

[Kaimana]

Honest question, do you guys mean flexed or relaxed when you guys talk about being able to see abs? I know when i was 180-185(I'm about 5'8") and in great shape i could still see my abs when flexed but definitely not definitely not when relaxed. In fact my top two are starting to show now when i flex them and I'm at about 190 and i haven't really been hitting them like i should.

OP, follow the stickies. It's the best advice you can get. Also do heavy weighted ab exercises.

[Andy040715]

Right there with you man, im about 5 9' 190-195. looking to lean up a bit. I think you honestly need to ask yourself if that is what you really want? Be that 5 9' 155 tiny kid? Yea thats cool you have abs but IMO losing 30 + lbs is gonna make you look like a lil Bi**h.

[TelusLob]

So you'd rather be fat instead? Muscle mass is the same, the only difference is fat mass. Want to look bigger? Gain muscle, don't just be fat to look bigger, because fatter =/= better looking.

[cyco85]

...or train the snot out of them with heavy resistance until they're able to overcome 12%...

^^^ Sick abs.

[Holubar44]

I'm 5'9 190 pounds and i want to lose the extra small layer of body fat too see my six pack. I lift on a daily basis and have a decent amount of muscle. Even if i cant make it to the gym i do leg lifts for core, pull ups, bicep curls, and anything else i can manage to fit in.

hey duder..... i was reading in an article on bodybuilding.com, and it was about losing stomach fat..... im like you because i want a good mid section too.... anyways.... the article said one of the keys to losing stomach fat is not eating after 6pm.... if you do then make sure its a protein shake.... ive been doing this for about 3 weeks and ive seen a huge change in my waste line.... i was 213 before i started. now im 208. not that im trying to lose weightor anything because im not... im trien to bulk up for the winter but lose fat at the same time and so far ive noticed my body getting a lil bit bigger and my fat shrinking.....

thats what i read and i tried it and its working... just a suggestion man.... good luck

[Serpentarius]

^^^^ I get off work at 5:30, and i get home around 6:05, if i eat anything is goes straight to my belly. I think this is the reason my weight went from 155 a couple of weeks ago to 163 overnight! Once i set my clock back 6 minutes the problem went away however since im eating at 5:59 PM (pacific time).
Supposedly the anabolic window and bellyfat window doesnt happen during daylight savings time, weird.

[cyco85]

^^^^ I get off work at 5:30, and i get home around 6:05, if i eat anything is goes straight to my belly. I think this is the reason my weight went from 155 a couple of weeks ago to 163 overnight! Once i set my clock back 6 minutes the problem went away however since im eating at 5:59 PM (pacific time).
Supposedly the anabolic window and bellyfat window doesnt happen during daylight savings time, weird.

Yeah I read about the clock setting back trick in Men's Health and Fitness. SOLID TIP! I couple that with hydroxycut, jack3d and some other supps that I saw in a magazine.

[kanis999]

Right there with you man, im about 5 9' 190-195. looking to lean up a bit. I think you honestly need to ask yourself if that is what you really want? Be that 5 9' 155 tiny kid? Yea thats cool you have abs but IMO losing 30 + lbs is gonna make you look like a lil Bi**h.

155 lb and ripped would only look like a little b#$%# to the untrained eye. What most people don't realize is that underneath most 200 lb massive guys is just a 155 ripped guy covered in pure fat. I don't care if you weigh 160 or 250, to me someone with 150lb LBM is someone with 150 LBM. I'd like to see a 155 lb 'tiny' shredded kid with 8% BF fight a 200 lb guy with 20% BF. Unless the 200lb guy sits on the kid, he's probably in for a rough ride.

[kevi204]

^^^^ i get off work at 5:30, and i get home around 6:05, if i eat anything is goes straight to my belly. I think this is the reason my weight went from 155 a couple of weeks ago to 163 overnight! Once i set my clock back 6 minutes the problem went away however since im eating at 5:59 pm (pacific time).
Supposedly the anabolic window and bellyfat window doesnt happen during daylight savings time, weird.

lol

[cyco85]

I'd like to see a 155 lb 'tiny' shredded kid with 8% BF fight a 200 lb guy with 20% BF. Unless the 200lb guy sits on the kid, he's probably in for a rough ride.

Eh, I disagree here. Especially if it goes to the ground. All things equal but BF%, I'd always put my money on the 200 lber.

[kanis999]

Eh, I disagree here. Especially if it goes to the ground. All things equal but BF%, I'd always put my money on the 200 lber.

You're probably right, I'm just making the point that 155 lb ripped guys are a lot stronger than the general public gives them credit for. That one guy's post upset me a little bit by indirectly telling me I look like a little b@#% after busting my ass to lose 25 pounds, and consequently getting way more compliments from most people.

[cyco85]

You're probably right, I'm just making the point that 155 lb ripped guys are a lot stronger than the general public gives them credit for. That one guy's post upset me a little bit by indirectly telling me I look like a little b@#% after busting my ass to lose 25 pounds, and consequently getting way more compliments from most people.

You do not look like a little bitch at all. Some people are just retarded. Lookin good man! I get the same comments when people see me at 265. "I wouldn't want to mess with that guy!" I'm like, I hit way harder now and I'm 5x faster. Daphuq you scared of a fatass for? lol

[kanis999]

You do not look like a little bitch at all. Some people are just retarded. Lookin good man! I get the same comments when people see me at 265. "I wouldn't want to mess with that guy!" I'm like, I hit way harder now and I'm 5x faster. Daphuq you scared of a fatass for? lol

Lol, thanks man. Amazing progress yourself! Quite an inspiration.

The whole bigger=better mentality definitely varies from person to person. Fortunately, most girls know to look for both size AND definition. Also fortunately, I don't plan on getting on any fights anyway, never have haha.

[Tm1212]

^^^^ I get off work at 5:30, and i get home around 6:05, if i eat anything is goes straight to my belly. I think this is the reason my weight went from 155 a couple of weeks ago to 163 overnight! Once i set my clock back 6 minutes the problem went away however since im eating at 5:59 PM (pacific time).
Supposedly the anabolic window and bellyfat window doesnt happen during daylight savings time, weird.

This is more nonsense then I can handle. (unless its really good sarcaism and I am just dumb and my bad then)

Calorie Deficit my man only way to lose weight. Protein Whole carb and fats (you really need all 3, and aim for 1 gram of protien per lb of muscle mass) with less calories than you need to maintain your weight. Patience and mental foritude to stay the slow course from there.

GL

[SteveFromNY]

^^^^ i get off work at 5:30, and i get home around 6:05, if i eat anything is goes straight to my belly. I think this is the reason my weight went from 155 a couple of weeks ago to 163 overnight! Once i set my clock back 6 minutes the problem went away however since im eating at 5:59 pm (pacific time).
Supposedly the anabolic window and bellyfat window doesnt happen during daylight savings time, weird.

lol!

[JoshuaMartin18]

look at my pic bruh. its not recent at all, ill upload a new one, im currently 190 and close to 12%

[Dersfit]

Whoever the hell is saying you need to be 155 at 5'9" is trying to ruin your life and make you look like a little bitch. At 196 i'm bulky and my abs don't really show at all, but for summer i shred down to around 180-185 and get mad compliments. And i'm 5'8". Anyone who weighs under 160 isn't even a real man.

[kureransu]

Depends on your training and genetics. Based on where are now you'll have to go a little bit further. I didn't have to get sub 200. But People kep telling me I'm a freak...

[jayte]

5'9 and 160

when will be mine turn

[Hardworker33]

I'm 5'8 and I reached 157 ( now 164-65 but working to get back to 157 at ~8) Honestly, I'm looking a lot bigger than most at the gym..to say under 160 is not considered a man, i'd like you to tell it straight to my face.

It's just a number guys...

[kureransu]

I'm 5'8 and I reached 157 ( now 164-65 but working to get back to 157 at ~8) Honestly, I'm looking a lot bigger than most at the gym..to say under 160 is not considered a man, i'd like you to tell it straight to my face.

It's just a number guys...

I'm sure you look fine. People tend to exaggerate a bit much. I think by small, they mean you'll look normal.

[koatliki]

Agreed with Kanis. I am currently 159lb at 5'11" and look about the same as on my avatar. In a long sleeved shirt I am just a 'skinny' guy and if I wear tank top then I am small ripped guy.

Have to agree with Kanis on strength: I usually provide quite a challenge to most of my opponents (who are on average 180-190lb) in jiu-jitsu. In classes where we are divided in two groups (below/above 170lb) I just rip everyone apart in my weight category.

OP, as few here mentioned you would probably need to drop quite a bit more than a "small layer of fat". When I first started working out/dieting I was 187lb and I thought I'd have to drop a little to see abs and ended up going to 153lb to see anything that resembled abs.