Abs...

[Proffitt]

Right ive been going to the gym for about 4/5 months and i go aout 3/4 times a week.
I eat alot of pasta fish and chicken etc etc.
Im on the protein shakes, i average about 2 a day and its flavoured whey protein.

Since ive been going to the gym i have noticed a big gain in muscle BUT i have also noticed a gain on my stomach!! I can feel muscle behind the flab but i want to show my 6 pack off.

How do i get rid of the flab on my stomach?

I was doing lots of sit ups and ab work outs but i didnt notice any different! Is is a bit of old fashion cardio to loose weigth or...?

If it helps, i am pretty much 6" exact and weigh 12 stone 13.

Any info on how would be appriciated

Tom

[Saxo-Will]

Exactly same as me mate when i did it, everything bulked up, and the belly came flabby lol

Only thing to do is cardio, might lose abit of size in other places but if you get the balance of cardio and bulking you'll be alright

[Proffitt]

Originally Posted by Saxo-Will

Exactly same as me mate when i did it, everything bulked up, and the belly came flabby lol

Only thing to do is cardio, might lose abit of size in other places but if you get the balance of cardio and bulking you'll be alright

Ye thats what i was thinking but its hard and very tiring doing a full session in the gym lifting big weigths 3/4 times a weeks and fit in cardio.

[Proffitt]

Anyone?

[blackie_2k5]

best exercise to tone abs is lie on you back with hands behind your head, to start bring both knees right up(hands still behind head) and pretend like your pedalling a bike lying on your back, as doing this bring your flet elbow to touch your right knee as it comes up and the same with the opposite, do it untill failure, good 4 sets a day before your work out, and ive never overtrained minedoing this, there hard as a rock, but as said cardio is how to shift fat, try cutting your carbs a bit but you may find your cutting your gains too

[Crunkers]

Originally Posted by Tom

Right ive been going to the gym for about 4/5 months and i go aout 3/4 times a week.
I eat alot of pasta fish and chicken etc etc.
Im on the protein shakes, i average about 2 a day and its flavoured whey protein.

Since ive been going to the gym i have noticed a big gain in muscle BUT i have also noticed a gain on my stomach!! I can feel muscle behind the flab but i want to show my 6 pack off.

How do i get rid of the flab on my stomach?

I was doing lots of sit ups and ab work outs but i didnt notice any different! Is is a bit of old fashion cardio to loose weigth or...?

If it helps, i am pretty much 6" exact and weigh 12 stone 13.

Any info on how would be appriciated

Tom

Question, who do you intend to show the 6 pack off to? The summer is over, don't wory about the belly Tom, just work it off in February/March time ready for the summer

[JamesRm]

Same, my stomach is ahrd as fook, and i can feel the six pack, but its under about 1 inch of belly fat / skin or whatever,

[SamW]

Originally Posted by Crunkers

Question, who do you intend to show the 6 pack off to? The summer is over, don't wory about the belly Tom, just work it off in February/March time ready for the summer

I know what you mean like, but not everyone wants to bulk and cut

Do some medium intensity cardio paird with a decent core workout, such as crunches, plank, heel touches, and the bike one as said... Id only advice using your own body weight to 'tone' your stomach tho as if you start doing weighted ab exercises youll notice your stomach will start to stick out alot more...

Also do 'vacums' some people say they dont help but some people say they do, search it on youtube for more info on them...

[Proffitt]

Originally Posted by Crunkers

Question, who do you intend to show the 6 pack off to? The summer is over, don't wory about the belly Tom, just work it off in February/March time ready for the summer

Well i didnt mean show it off as in walk around with my top off. lol. Its just the fact as im getting bigger my tops are getting tighter and it shows off my stomache

And its also noce to show off a 6 pack when ya pull a fit bird

[Proffitt]

Originally Posted by blackie_2k5

best exercise to tone abs is lie on you back with hands behind your head, to start bring both knees right up(hands still behind head) and pretend like your pedalling a bike lying on your back, as doing this bring your flet elbow to touch your right knee as it comes up and the same with the opposite, do it untill failure, good 4 sets a day before your work out, and ive never overtrained minedoing this, there hard as a rock, but as said cardio is how to shift fat, try cutting your carbs a bit but you may find your cutting your gains too

Originally Posted by SamW

I know what you mean like, but not everyone wants to bulk and cut

Do some medium intensity cardio paird with a decent core workout, such as crunches, plank, heel touches, and the bike one as said... Id only advice using your own body weight to 'tone' your stomach tho as if you start doing weighted ab exercises youll notice your stomach will start to stick out alot more...

Also do 'vacums' some people say they dont help but some people say they do, search it on youtube for more info on them...

Cheers guys I shall try some of them

[tomo2k8]

use a pull up bar mate and crunch when you pull up i done it for abit and my stomoch is solid, went on steroids for abit aswell and tbh they aint all that but just stick to the protain and eating the rite stuff you will get there in the end

[Crunkers]

Originally Posted by SamW

I know what you mean like, but not everyone wants to bulk and cut
Do some medium intensity cardio paird with a decent core workout, such as crunches, plank, heel touches, and the bike one as said... Id only advice using your own body weight to 'tone' your stomach tho as if you start doing weighted ab exercises youll notice your stomach will start to stick out alot more...

Also do 'vacums' some people say they dont help but some people say they do, search it on youtube for more info on them...

I don't associate myself with those people

Na each to their own but I just don't see the point when summer is over, cos you'll find it immensely hard to build muscle and lose BF at the same time

[SamW]

Haha

Yeah i know what you mean bulking and 'riping up' at the same time is ni-on impossible to do unless your a freak of nature who has super human genes...

I agree tho, ill be staking on the pounds now and then feb through to april ill be stripping like an essex girl for a quid

[admad]

i dont bulk then cut i just stay lean i stripped all my fat downim 5ft 10 maybe littlemore and weighed 9st 10 i have hit the gym hard since then eating right etc etc and im getting bigger pretty fast and my belly isnt coming back but is getting ripped up instead fat contains energy so eat a little less keep up the protein and work hard its what i do and my belly still toned and i puton 6lbs of muscle

[Crunkers]

Mate carbs contain energy which can be turned to fat. Thats the point of bulking, you'll always put on fat cos your body will be taking in over the amount of calories in the standard guideline. I reckon that I must be on around 3500 calories a day, fat is bound to be put on

[Proffitt]

So to loose my 'belly' i will have to stop powering on the carb and eat the recommended amount of calories a day?

But then it will cause me to not build muscle as quick and how i want to. Right?
I aint too bothered about bulking and cutting tbh...i just want to look good.

I now weigh 13st 1 1/2 lbs, i keep putting on weight and i dont mean to! lol

[markymark1987]

you need to 'cut' if you want to get the six pack look. some exersises to do on this website - http://www.abcbodybuilding.com/slideshow.html just go down to abs and a good few exersises. but "Normaly" bodybuilders or that related bulk juring autum winter and pack on the pounds and muscle and then start to cut for the summer thats the way its bin done for years by "Most" bodybuilders but each to there own mabe you just want to stay lean.

[Proffitt]

I dont want to be a bodybuilder atall. Just want to be big and tonned

With this bulking and cutting business...ive put on about 1st in a few months and it all seems to be going to my belly! Thats the only reason i dont want to be bulking if its just going to be going straight to my belly!

[Psycho18]

You need to read up on cutting down. Get the exact diet. If want a good thick pack then pull ups, crunches, running, and a strict diet. I'm also bulking up the moment and have noticed a loss in my 6pack but that is to be expected. Once you get to the size you want then you need to change your diet and training.

[WestyVTR]

the lack of abdominal tone you mention could be due to pore posture. - you should evaluate your torso routine and attend a pilates class (of no more than 12 persons per class)

Your torso is very important as this point where power and strength is generated. Also pore abdominal tone / posture can mean your bowls are less efficiant.... so a good healthy diet is key - not an over loaded protein diet.

I dont unerstand why you are taking protein suppliments when your goal is to lose body fat and look lean and mean... think of the stain you are putting on your kidneys.... increasing your protein intake does not lead to an increase in lean body mass...! Are you taking in more than 70g of fat per day?? you shouldnt be... reduce it to 50g per day if you can.

Here's a list of complex carbohydrates foods.
Spinach
Whole Barley
Grapefruit
Turnip Greens
Buckwheat
Apples
Lettuce
Buckwheat bread
Prunes
Water Cress
Oat bran bread
Dried apricots
Zucchini
Oatmeal
Pears
Asparagus
Oat bran cereal
Plums
Artichokes
Museli
Strawberries
Okra
Wild rice
Oranges
Cabbage
Brown rice
Yams
Celery
Multi-grain bread
Carrots
Cucumbers
Pinto beans
Potatoes
Dill Pickles
Low fat yogurt
Soybeans
Radishes
Skim milk
Lentils
Broccoli
Navy beans
Garbanzo beans
Brussels
Sprouts
Cauliflower
Kidney beans
Eggplant
Soy milk
Lentils
Onions
Whole meal bread
Split peas

How to Calculate Your Protein Needs: Its approx a palm full per day...

1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness.


If you were my client i would be doing short burst, high intensity ( 80 - 90%mhr ) CV training with relivant rests, with resistant training.

your torso work would be a seperate workout plan all together, done after a mild cardio workout ( 50 - 75 % mhr )

What is your programme when you go to the gym? and what is your diet... when in relation to your diet do you exercise?

Morning - time ?

Mid morning - time ?

lunch - time ?

Post lunch - time?

Dinner - time?

Post dinner - time ?