IAWTC
I think it has to do with body types why people will always have different opinions about this.
If you're more endomorphic chances are you already had a good amount of muscle to begin with. Abs get hidden really easily with fat, however. I'm guessing a lot of people work out on their abs constantly and get frustrated because they don't have a 6-pack for this reason. The biggest thing they probably need to concentrate on is in fact diet.
On the other scale, however, an ectomorphic body type may have little to no fat but also very little muscle mass in their abs and they will need to work on that my building the muscle. This is closer to where I was but after about 2 years I'm starting to see a nice 6-pack forming. If I lost bf I'd probably see it even better (but I'm not trying to lose weight right now). This is the biggest thing people of that body type will need to concentrate on and not diet.
The best way that has worked for me to gain mass is incline situps holding a plate. I got the sorest from this and that shows me it works the best (though you may be different).
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02-07-2010, 02:47 PM #31
- Join Date: Jun 2005
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02-28-2010, 02:31 AM #32
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03-13-2010, 09:23 PM #33
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03-17-2010, 10:16 AM #34
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03-19-2010, 04:32 AM #35
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03-19-2010, 10:29 AM #36
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03-24-2010, 06:00 PM #37
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03-24-2010, 07:24 PM #38
About 3 months ago I was talking to a female competitive bodybuilder, She advised me how to tweak my diet for the hard body look...my abs looked soft at this time....
In the morning upon waking I eat half a fresh grapefruit..
8 raw egg whites/1 whole egg mixed with a little fresh orange juice..
40-50 grams of cooked oats, I was eating the oats anyway...
This is all preworkout....post workout her tip was whey protein and a banana and then its pretty much chicken/meat and broccoli for the rest of the day...I followed this diet for weeks without fail....plus I train very intensely and its all paying off now.
Ive tweaked the diet even more and making good progress still. Pre workout I still have the grapefruit raw eggs and oats but I also take 40 grams of whey prework....I upped my protein i take in about 280 grams of protein now and I also carb cycle. I reckon the extra carbs and protein has even added muscle to my abs and all round really. and still dropping bodyfat.
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03-24-2010, 07:40 PM #39
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04-04-2010, 11:33 PM #40
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04-06-2010, 01:13 PM #41
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04-19-2010, 03:16 AM #42
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04-20-2010, 07:46 AM #43
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- Age: 33
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Ive actually found that there isnt really an ideal diet plan since we are all from different cultures and eat different foods at home which our bodies metabolims have become acustomed to. For instance being Lebanese our food has high amounts of Olive oil an vegetables, my natural diet therefore consisted of highquality fats and plenty of fibres and proteins, the only place i was going wrong - sugars, and i think this rule applies to many people new to the world of bodybuilding and dieting.
Most modern pre-packaged and processed foods are littered with sugars and simple carbs such as flour. Ever chewed on a peice of white bread longer than 2 minutes? You will find it begins to taste sweet, that is beause the enzyme found in your saliva is strong enough to break down white flour (a carb) into a sugar in seconds. And if you already didn't know, an abundance of sugar is turned into a temporary fat, hiding your beautiful abs which are eager to burst out.
Therefore, without going over-board and planning your diet meticulously with the aim of losing body-fat, try and simply cut out the simple-carbs and the sugars, this incudes all forms of fruit juice and fizzy drinks! Stick to fruits and yoghurts for desserts. If it worked for me, it will for you.
Current stats:
Deadlift - 210kg
Benchpress - 150kg
Squat - 175kg
Behind every succesfull man, there is a surprised women.
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04-23-2010, 12:24 PM #44
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04-23-2010, 03:25 PM #45
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04-23-2010, 04:36 PM #46
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04-30-2010, 08:21 PM #47
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05-24-2010, 08:04 AM #48
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06-02-2010, 04:34 AM #49
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I dont see how you can digest correctly in 90minutes, unless you have a super digestive system. You would be better off having fewer meals, and higher amounts of proteins in each.
Plus for you digestion carbs and protein dont get digested so well together; rather have protein/veggies/fruits, or carbs/veggies/fruits/nutts.
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06-02-2010, 04:40 AM #50
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Personal experience, showed me that eating anyold stuff, especially high amounts of carbs(slow sugar) ends up as fat around the waist. Although not watching out your diet too much when starting to bulk up worked out for me, when you will start getting bigger you will see fat stacking up and hiding the abs. So diet counts for a lot!! You will never obtain any serious results without taking care of that.
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06-02-2010, 04:59 PM #51
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06-02-2010, 05:23 PM #52
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06-02-2010, 06:07 PM #53
- Join Date: Jun 2008
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Agree with most of the generic stuff, not about the carbs though.
IMO you need carbs in the morning and pre-workout aswel. You eat carbs post workout to "refuel" because exercising is catabolic...waking up in the morning is also a very catabolic time.
And as for pre workout, well....you need something to fuel those 25 rep squats, and I'd rather have oatmeal than eggs and broccolli
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06-02-2010, 07:30 PM #54
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06-02-2010, 10:40 PM #55
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06-19-2010, 07:38 AM #56
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06-27-2010, 11:04 AM #57
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06-27-2010, 03:19 PM #58
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06-27-2010, 06:42 PM #59
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07-13-2010, 11:18 AM #60
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