Can't get to that six pack...

[MF_rogue]

Hi,
I've been training for 3 months now - jogging, doing push ups, sit ups, jump rope and other exercises. I've lost some weight and went from size 34 to 28 (waistEU), been working really hard and maybe even overdoing it, but I still can't get to that six pack. I'm as thin as I possibly could be - there's only skin left and no fat at all. For some time now I've been doing different exercises every day, but there's no more progress. Am I supposed to eat less or more, take a rest or work even harder? I'm just so confused now. I've heard that there are some people who can't get further just like me and they sometimes get like fat removal around thous parts - so is it impossible to work out threw it? Maybe some new exercises...?
(I know I can read other topics as well and there are some good advices, but I just thought that making a new one would make more sense as in that every person has a different situation).

Thanks.

Added an image, hope it helps a little

[Boss Man]

It depends on what you eat.

What meals do you eat and what times do you eat?

[MF_rogue]

Most of the summer I've been on a hard diet - I ate only 3 meals a day, no snacks except maybe some carrots or berries or whatever from garden.

I'm trying to get as far as I can from cooked meals except meat and eggs, basically had normal meals with all sorts of agriculture and meat and fish, trying to hold back from bread and that sorts of products, eating green and healthy.


A little about exercises:

I'm kind of broke so I don't go to gym, also I don't use protein cause it's not too cheap in country. I did 30min jogging almost every day, now I'm trying to get it back on - it's been raining a lot so I could not do it as much, then I would jump rope about 1000 times, but recently I hurt arm somehow and every time I jump - it gets numb very fast and hurts real bad, but I'm still trying to jump. Then I have one session of exercises every day where I do different crunches, simple sit ups, squats, different other ab exercises (recently read that it's better to do like 30 repetitions of your exercises, in each repetition just do 3-5 units, but I do one big session of exercises - about 24 units of each and do all that together - I don't know if that's better or worse, but that's how I'm used to doing it.). Also I recently started to go for a long walks in forest and I discovered some logs there that weight a good 20-40kg so I've started to do squats with them and then just use them as weight in gym, but it's been hard cause of arm.

[Boss Man]

I'd eat 6 meals a day and limit your Carbs to around 30g per meal max.

If you don't supply your body with a lot of Carbs, your body will use more Fat as energy, because it's a secondary source.

I think you'd be okay with an intake of around 2,500 a day for calories at the moment, because I doubt you've been eating that much with three square meals and the odd snack here and there.

So if you consume your 6 x 30g Carbs, which is 180g, you'll be eating 720 calories per day from Carbs.

So you could possibly split the remaining calories 50/50, so that's 890 calories of Protein and 890 calories of Fat, but you could round that up to around 900 of each, so you're getting 150 calories of each per meal.

That then breaks down per meal as 37.5g Protein, 30g Carbs, 16.5g Fat, (approx).

Don't obsess about every calorie, but use these as ballpark figures and see how you get on.

[MF_rogue]

Thanks...ok
I'll go and check the definition for everything you said and then see what I can do about it. I really can't imagine how you can guess how many Carbs you eat per meal, but maybe I'll find some kind of calculator on internet


Ok, I went threw kitchen and I think that I understand that carb thing a little - so if you suggest taking 5 meals with 30 carb limit then it means eating 5 slices of bread 5 times a day (that's confusing for me cause it says that cooking oil is 0 zarbs while I can only afford to eat bread all day with this system - taking that I eat only home cooked meals 3 times a day, how can I possibly calculate the carbs in it, it's not like I know how many carbs there are in a carrot and cooked piece of meat). Sorry, I'll try to get threw it, but thanks for your suggestion I'll buy protein as well.

[Boss Man]

6 meals at 30g Carbs.

Carbs come in many things not just Bread. Like Fruit, Vegetables, Legumes, Dairy, Pasta, Mushrooms, Cereals and Nuts.

[MF_rogue]

Alright, thanks. I'll check this out more closer.

[chunkfit]

I know everyone's been talking about diet but what about the exercises you're doing? Are you just cranking away on crunches all day or are you mixing it up? When I hit ab plateau, I started to incorporate a lot of different exercises to keep the muscles guessing. I was doing leg raises for the longest time and getting okay results but once I started to incorporate something like L Pull-Ups or heck, just holding an L on a pull-up bar for 45-60 seconds seemed to totally tear me down a lot faster. I noticed huge changes in the definition of 6 pack. There's enough advice about diet already so I just wanted to add two cents.

----------------------
I love lower ab exercises.

[MF_rogue]

Well, I'm actually not mixing, but coloring it up - I have a bout 14 different exercises which do all together once a day (but I'll try to get them twice a day from now on since the results suddenly sky rocketed somehow - think of doubling them) with 24 repetitions on each, 4 of them are different crunch exercises that used to take me down just by themselves some time ago, but now I think that I actually reached the point where I need something more cause all these exercises don't wear me out anymore. So I'm glad for that at least. Well, I have no strength exercises there like that L thing or The Plank, but right now they are not needed for me since core is already so strong from all the jogging which I've been doing 2 weeks non stop with 5-7km/20-30min (recently stopped cause of the raining, but I'll get on it today). I'll also get either Protein Powder or BCAA soon and then the real fun begins. Thanks for your advice.

[Share]

How your abs look in the end has a lot to do with genetics. Yes ab workouts are important but genetics is the key factor in the overall "look" of your abs. Because of genetics some people don't have a hard getting a six pack. Like myself, a six pack comes very easy for me because of genetics. Whereas arms muscles take awhile to conform. I would suggest you keep doing cardio and strength train at least 4 days a week. Don't just do sit ups work on your obliques too. Like I said because of genetics it may take awhile before you see something but keep at it and it'll come. Also protein shakes, like Syntha 6, are very good in muscle buiding. So you should definitely consider taking healthy supplements and protein shakes.

[Nice1Rach]

husband and i did this, it worked quite well from what we normally do.

http://a7a7ann5o1dx6v4kvgs3m1-ugg.hop.c ... id=" onclick="window.open(this.href);return false;

[Boss Man]

I'd politely suggest not to do anything that site says again or tell anyone about it either .

1. It's , purely done to make the person commission based incomes.

2. We've had quite a few people on here over the last 2-3 years, trying to spam Truth About Abs and I personally don't like people attempting to make their products more viable through spamming techniques.

You can get 6-pac abs by careful monitoring of caloric intake and not doing tonnes of abs stuff, just doing something like 2-3 sessions a week, coupled with weightbearing exercises that indirectly hits them, like Deadlifts, Cleans, Squats etc.