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  1. #1
    Registered User C0CKy's Avatar
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    Is My Nutrition Right For Getting Abs?

    I have been regularly working on my abs for a couple of years (used to do 3x/week for 30 minutes with an app called Six Pack Abs In 30 days.) 4 months ago I stopped taking my GNC Mass Gainer shake because I felt like I couldn’t “outwork” the extra 1350 calories it provided. I also switched from that app program to doing Athean-X’s 7 minute abs 5-6 nights/week for the past 17 weeks. I have seen some results but they’re not defined unless I’m squeezing with all my might.

    I eat very lean. For breakfast I drink a protein shake with 30g of protein/3g fat/1g sugar. Lunch consists of 1 chicken breast with brown rice and green beans. For dinner, I usually have a beef patty with green beans and a potato or ground turkey meat with quinoa and beans of some sort. Throughout the day I eat mixed nuts and Quest protein bars that have 21g protein/3g fat/1g sugar/21g carbs. I also drink 1 or 2 more protein shakes (the same one I had for breakfast).

    I also have been lifting weights 3x/week for the past 4 years though it doesn’t really look like it. My estimated daily caloric intake is around 1200 calories. I don’t know if that’s enough but when I tried adding the 1350 calorie shake it just made me flabby and soft without any definition. I’m also 5’11 and weigh 145lbs.

    Can someone tell me what I should do differently to get my abs to come in? Any suggestions would be greatly appreciated. Thanks!

    I’d post my pictures for reference but I don’t have 50 posts and body space isn’t working on mobile
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  2. #2
    Han shot first! TolerantLactose's Avatar
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    Why were you drinking mass gainers and then try to "outwork" it? Parts of what you're doing is geared to weight gain while other parts is geared to weight loss. What are you trying to do besides "getting abs"?
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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    Registered User sunsean's Avatar
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    Originally Posted by C0CKy View Post
    I’m also 5’11 and weigh 145lbs.
    Forget abs for now. You need to build them up first, along with the rest of your body. You're very underweight.
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  4. #4
    Gaintaining Mrpb's Avatar
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    You need to set completely different goals. Don't try to get abs at 145lb 5'11. You're going to look emaciated once you have visible abs.

    Read the stickies on how to have a proper diet. Follow a good training program like Fierce 5. Stop doing the ab exercises you're doing. Get rid of the weight gainer, eat food instead.
    Last edited by Mrpb; 07-27-2020 at 10:58 PM.
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  5. #5
    Registered User Strawng's Avatar
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    Originally Posted by TolerantLactose View Post
    Why were you drinking mass gainers and then try to "outwork" it? Parts of what you're doing is geared to weight gain while other parts is geared to weight loss. What are you trying to do besides "getting abs"?
    This. Read the stickies & refine your question after reading, OP. Also, for the love of God, what’s with the obsession with abs? I think “having abs” is probably one of the top 5 most overrated accomplishments (if you can call it that) in human history.
    Last edited by Strawng; 07-27-2020 at 10:30 PM.
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  6. #6
    I'm huge in Japan! xsquid99's Avatar
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    Originally Posted by C0CKy View Post

    I also have been lifting weights 3x/week for the past 4 years though it doesn’t really look like it. My estimated daily caloric intake is around 1200 calories. I don’t know if that’s enough but when I tried adding the 1350 calorie shake it just made me flabby and soft without any definition. I’m also 5’11 and weigh 145lbs.
    No $hit it doesn't look like you work out, you're 5'11" and 145 lbs and are not eating enough to build an appreciable amount of muscle. Abs are muscle you know, they require building like every other muscle in your body. That means a sustained moderate calorie surplus (250-300 calories OVER maintenance until you're gaining 2 lbs a month or so) coupled with enough protein (at least 0.7g of protein per lb of bodyweight) and enough stimulus (a proven weight training program that focuses on progressive overload).

    Try that for a couple years, then worry about cutting down to see your abs later.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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  7. #7
    Nameless King faithbrah's Avatar
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    what they said ^

    you need to reconsider your whole plan here, and up your fats. don't "eat very lean" or avoid eating fats for no reason
    iifym crew
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  8. #8
    Registered User cljolley's Avatar
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    I agree with everybody that said abs are over-idolized. There are better priorities to focus your time on.

    That being said, abs are not created by eating any specific things, or omitting others. Your abs are going to remain obscured by a layer of fat, unless they are very, very pronounced, until your body fat percentage dips down to about 10 or lower. Unless you have significant muscle mass already, starving your body of those reserves is a stupid and silly idea.
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  9. #9
    Registered User sunsean's Avatar
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    Originally Posted by cljolley View Post
    I agree with everybody that said abs are over-idolized. There are better priorities to focus your time on.

    That being said, abs are not created by eating any specific things, or omitting others. Your abs are going to remain obscured by a layer of fat, unless they are very, very pronounced, until your body fat percentage dips down to about 10 or lower. Unless you have significant muscle mass already, starving your body of those reserves is a stupid and silly idea.
    It's not that they're over-idolized, it's that he doesn't have the conditioning to reveal them right now, no matter how low his weight goes he won't get a 6 pack until he builds his muscle base up. He'll just wind up being very skinny with a flat stomach but not ab separation/definition.
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  10. #10
    team ketchup AdamWW's Avatar
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    Originally Posted by C0CKy View Post

    I also have been lifting weights 3x/week for the past 4 years though it doesn’t really look like it. My estimated daily caloric intake is around 1200 calories. I don’t know if that’s enough but when I tried adding the 1350 calorie shake it just made me flabby and soft without any definition.
    No... no it didn't.
    The power of carbs compels me!
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  11. #11
    Registered User C0CKy's Avatar
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    Thank you all for the responses. From what I’ve gathered is I need to eat more food. I’ll try to gain 2lbs per month, continue doing my Athlean-X 7 minute abs routine, and hope for the best !
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    Gaintaining Mrpb's Avatar
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    Originally Posted by C0CKy View Post
    Thank you all for the responses. From what I’ve gathered is I need to eat more food. I’ll try to gain 2lbs per month, continue doing my Athlean-X 7 minute abs routine, and hope for the best !
    You need to get on a proper workout routine. It's your number 1 priority.
    Last edited by Mrpb; 07-29-2020 at 11:37 PM.
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    Registered User A4min's Avatar
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    Originally Posted by C0CKy View Post
    Thank you all for the responses. From what I’ve gathered is I need to eat more food. I’ll try to gain 2lbs per month, continue doing my Athlean-X 7 minute abs routine, and hope for the best !
    Read the responses here and make your way to the nutrition stickies threads first. Forget your abs for now and focus on having a well rounded physique overall, this will take time so have patience.

    Best of luck!
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    Originally Posted by sunsean View Post
    No matter how low his weight goes he won't get a 6 pack until he builds his muscle base up. He'll just wind up being very skinny with a flat stomach but not ab separation/definition.
    Yes this is precisely what I meant. When I said they are over idolized, to rephrase, I meant many youngsters/beginners gravitate towards immediately desiring abs and it seems to me that alot of them tend to be discouraged if their abs don't show after just a short term of training. People use their abs, or lack of, to measure their own success and it's just not a reliable indicator of whether or not one is doing well with their training.
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    THE OG 1MANU's Avatar
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    Never understood the fascination with abs. When I first picked up a weight, all I wanted were arms the size of people's legs To each his own I suppose.

    In any event, as other have said, first build your base. You have zero foundation. I would be in a weight gaining phase for 12 months then self-evaluate and see where you stand. When you have something to cut from, you will reveal a defined set of abs and much more.

    Good luck.
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    Wha? AlexSays's Avatar
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    Originally Posted by 1MANU View Post
    Never understood the fascination with abs. When I first picked up a weight, all I wanted were arms the size of people's legs To each his own I suppose.

    In any event, as other have said, first build your base. You have zero foundation. I would be in a weight gaining phase for 12 months then self-evaluate and see where you stand. When you have something to cut from, you will reveal a defined set of abs and much more.

    Good luck.
    Looks like you got dem arms man, definitely the size of my legs

    beast
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    Registered User C0CKy's Avatar
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    Originally Posted by A4min View Post
    Read the responses here and make your way to the nutrition stickies threads first. Forget your abs for now and focus on having a well rounded physique overall, this will take time so have patience.

    Best of luck!
    I’ll definitely check those threads out. Thank you!
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