I will help you get abs!

[33ty]

I will admit that yes my abs are partly from genetics but it still took me years to get where they are at today. A lot of people talk about abs on here so I wanted to make a post where I can talk with you on how to improve your abs.

Here are my two core workouts which I do after my upper/lower body workout-

Situps 4x30
Side crunches 4x20
Russian twist 2x50
Knee raise 4x20
Back extensions 4x20

Situps 3x40
crunches 3x40
Situps machine 3x30
Leg raise 3x15


Rather than upping the reps I always use weights wherever its possible.
I do core 5-6 days each week after my main workout. I also run long distances (no more than 3 miles) and sprint alternately about 4 days per week.

My diet is totally clean. Diet is probably the most important part. You could do 10000 Situps but you'll
Never have abs if you rat junk food. Your diet is up to you but remember that your body is made up of what ever it is you consume.

You may ask me questions either here or you can message me!

[Ath88]

I have a clean diet and I do abs every single day but I still have a layer over my abs wtf?!

[TrimLines]

I have a clean diet and I do abs every single day but I still have a layer over my abs wtf?!

Then your diet is not good enough
I do direct ab work 1x a week and it takes me about 10min
Abs are made 85% from eating 15% from ab work

[33ty]

I have a clean diet and I do abs every single day but I still have a layer over my abs wtf?!

If you dont already do some running i would suggest that. As for your diet, if you believe you eat very clean then just continue what you are doing. It takes lots of time to get abs so be patient and continue to work hard and the work will pay off. Good luck

[33ty]

Then your diet is not good enough
I do direct ab work 1x a week and it takes me about 10min
Abs are made 85% from eating 15% from ab work

Abs are also genetic! My father had abs even in his late 30s when he wasnt doing any form of exercise. Ive always had abs as well but it took me lots of work to get them strong. There is no point in having ripped abs that are totally weak lol!

[ironwill2008]

Diet is probably the most important part. You could do 10000 Situps but you'll
Never have abs if you rat junk food. Your diet is up to you but remember that your body is made up of what ever it is you consume.

You may ask me questions either here or you can message me!

How about a rundown on a proper "diet" to get abs? Be specific.

[dhhampto]

How about a rundown on a proper "diet" to get abs? Be specific.

PM me if you have any questions over diet but ill give you a brief run down.

First you need to find your BMR (base metabolic rate) and then add in your activity factor to determine your maintenance. Create a 20% deficit of calories each day until desired weight is reached.

Now for food

Personally i follow IIFYM and IF, which for me helps me control my macros and still feel satiated during a cut, but its all preference based. As for you macros, you should be consuming roughly:

1 grams - 1.5 grams of Protein per pound of "Lean Body Mass". This is a very debated topic, and many prefer to consume more (which is ok) but to be safe the standard is 1g - 1.5g

.3 grams - .6 grams of dietary fat per pound of "Lean Body Mass". Fat plays an important role in hormone functions and satiety, especially during a cut.

Carbohydrates are really preference based since there is no RDA for carbohydrates. Obviously as training intensity goes up, the need for carbohydrates goes up as well. While cutting though, you should fill whatever calories you have over from protein and fat to find your carbohydrate number.

ex: 600 calories from protein, 1000 calories from fat on an 2200 calorie cut equates to 600 calories of carbs, which in grams would be 150 grams

Hope this helps

[ironwill2008]

Hope this helps

I was specifically requesting a reply from OP.

[dhhampto]

I was specifically requesting a reply from OP.

I was just tossing in my 2 cents, and I also "have abs". Usually i' m around 6-9% bodyfat year round, also i have a BS in health sciences and im working on my masters in nutrition, so i feel i'm more apt to give advice. But if OP has anything better in response to diet or training information then please feel free to take his advice

[Zero1080]

My inguinal crease, or 'v-lines' are starting to become very prominent, as well, my upper abs feel and look great (most of the time). I try and run a mile after every workout (5x a week), and I eat as good as I can being in college on a budget.

My problem is my lower abs. What should I do to EFFECTIVELY isolate them? Lying leg raises seem to still work my upper abs, and I don't have straps for hanging ones.

[33ty]

How about a rundown on a proper "diet" to get abs? Be specific.

Diet can be different for everyone so i dont believe in only one solution when it comes to a diet. I would just stay general and advise you to to consume 50% of your calories from complex carbs 25% from protein and 25% from fat. (People assume fat will make you 'fat' which is not the case. Fat is necessary for your body. Too many calories cause you to gain weight). I dont drink anything with sugar because it is not essential. I only drink water. I stay away from processed foods and added sugar as much as possible. I dont eat any junk food or fast food.

My favorite foods are: whole wheat or veggie pastas, broccoli, carrots, peas, strawberries, blueberries, grapes, walnuts, pecans, almonds etc..

Diet is very broad so i dont know if i answered what you are looking for. Let me know if you have specific questions.

[33ty]

My inguinal crease, or 'v-lines' are starting to become very prominent, as well, my upper abs feel and look great (most of the time). I try and run a mile after every workout (5x a week), and I eat as good as I can being in college on a budget.

My problem is my lower abs. What should I do to EFFECTIVELY isolate them? Lying leg raises seem to still work my upper abs, and I don't have straps for hanging ones.

This was my problem too! If you have access to a decline situp bench then use that! Also knee/leg raises work very well. Planks will stimulate all of your core muscles at once so if you were to do planks and hold them for as long as ossible that would be effective. Remember that it takes lots of time so even if you dont see results right away you have to keep working. Good luck!