Abs are made in the kitchen

[evander87]

So I've been on the following diet since june. Prior to june I had more low GI carbs in the diet as I was bulking. Since June I've been cutting.

7am 1 cup oatmeal, 8oz Nonfat greek yogurt, 1 cup blueberries, 30g protein whey shake.

10am 8oz chicken breast, 1/2 veg

1pm same as 10 am

4pm 30g protein shake whey

7pm 16 oz chicken breast 1 cup veg (green beans on cardio days pea on lift days)

10pm 28g protein shake 50/50 whey and cassien

I'm sitting at 7% bf I'm 37 years old 6' 4" 225. I lift 6 days a week cardio 3 with two days lift in the am and cardio in the pm 3rd day cardio only.

Problem is I can't get the bottom 2 abs of the six pack to come in. I see and feel the fat but can't seem to shred it off. I don't wanna lose muscle mass but I really want the last bit of belly fat to get gone. How should I go about it? Thanks all.

[gbrice75]

No offense, but if you can't see your bottom 2 abs, you're not even close to 7% bodyfat. Post up pics if possible. Alot of us are pretty decent at close guesstimates.

[evander87]

My trainer used calpiers and sure I'll post up a pix. I went from 28.8% to 7% over 18 months. I'm super lean in the arms and legs but carry it in my mid section.

[evander87]

[IMG][/IMG]

[gbrice75]

My trainer used calpiers and sure I'll post up a pix. I went from 28.8% to 7% over 18 months. I'm super lean in the arms and legs but carry it in my mid section.

Same here (with regards to where we carry our fat).

Having said that - how many points were measured?

[evander87]

7 points

Chest, upper back, bi, tri, glute, quad, lower ab.

BTW I'm just waiting for the mods to approve my pix.

[bodybuilder]

Yeah bro you might closer to around 15% bf if your bottom abs aren't showing yet.

[evander87]

Well all I've been going off of is what my trainer has told me. So even if he's feeding me a line. What in my diet should I change to get my bf lower?

[SlimmerMe]

Well all I've been going off of is what my trainer has told me. So even if he's feeding me a line. What in my diet should I change to get my bf lower?

post up a sample of what you eat and when you eat for review and tweaking to get the process going

[Back In Black]

Any chance we can get a clearer picture front on and one from the rear?

And can you list your macro's for the meals listed too. Your carbs look very low, do you ever incorporate a refeed day?

And can I ask about your reasoning behind peas on a workout day?

[evander87]

Thanks guys.

Slimmer Me I posted my diet above, I'm sorry I don't understand what you mean by "eat for review".

SteM I'll work on new better pictures.
I cut back on the carbs to really work on the leaning out. My refeed day consists of sushi (white rice) every other week of one meal.

I eat the peas because they have more sugar than the beans, or so I've been told, and on lift days the carbs are better utilized.

I eat spinach and broccoli every day as part of my 10 and 1 meals. I want something different at dinner. I love corn but I think it's a higher starch veg and better to cut it out.

Thanks for the advise guys. I've made huge gains just getting to where I'm at but I can't seem to lean out anymore.

[Back In Black]

Thanks guys.

Slimmer Me I posted my diet above, I'm sorry I don't understand what you mean by "eat for review".

SteM I'll work on new better pictures. ASAP please. No offense but you look like you have a slight muffin top. That doesn't happen anywhere near 7%.
I cut back on the carbs to really work on the leaning out. My refeed day consists of sushi (white rice) every other week of one meal. 1 meal every 14 days isn't a refeed. You may have messed your metabolism a bit but it can be recovered.

I eat the peas because they have more sugar than the beans, or so I've been told, and on lift days the carbs are better utilized. I assumed as much. You'd be FAR better off with some complex carbs pre workout.

I eat spinach and broccoli every day as part of my 10 and 1 meals. I want something different at dinner. I love corn but I think it's a higher starch veg and better to cut it out. Plenty of veg options as long as they fit in your macro's.

Thanks for the advise guys. I've made huge gains just getting to where I'm at but I can't seem to lean out anymore.

Can you list macro's for the meals you listed too.

[evander87]

Oh I know I have a muffin top. Trainer says it skin because I lived like a fattie for so long. He also say 7%bf so he might be full of shit. I don't understand the "macros". 8oz Chicken breast is my main source of protein other than whey protein shakes.

Sorry if I sound like a dumbass I'm just not trusting stuff my trainer has told me for so long and google for macronutrients only confused me even more.

[gbrice75]

Oh I know I have a muffin top. Trainer says it skin because I lived like a fattie for so long. He also say 7%bf so he might be full of shit. I don't understand the "macros". 8oz Chicken breast is my main source of protein other than whey protein shakes.

Sorry if I sound like a dumbass I'm just not trusting stuff my trainer has told me for so long and google for macronutrients only confused me even more.

This whole thing is my fault... I didn't mean to get us all focusing on numbers. Honestly, who gives a fvck if you're 7% or not... you care about how you look, that's what we're mainly all here for, right?!!

Like you, I came down from bodyfat in the mid-30's at a whopping 255lbs, 5'11. I'm roughly 11% in my avy, and have the same problem as you do with regards to where we hold on to our fat.

I have a friend here who advises me and when I asked him about loose skin vs. bodyfat, he pointed me to an article (I'll have to find it and repost here for you) that argues there is no real difference, that the loose skin thing is BS. He argues that most guys never get their bodyfat low enough to know for sure, i.e. if that would actually 'disappear'.

I'm not sure I agree with it, just thought you'd find it interesting. I'll see if I can dig it up.

PS - can you get complete/accurate macros posted for your diet so we can try and help? Also list where your workout fits into the schedule.

[JohnnyVegas]

Congrats on getting your bodyfat down. I started at over 30%, so I know how much work it is. I wish my abs looked like yours, so you are doing well. Heh.

[SlimmerMe]

Well all I've been going off of is what my trainer has told me. So even if he's feeding me a line. What in my diet should I change to get my bf lower?

this is what I was responding to so..... oops!

Thanks guys.

Slimmer Me I posted my diet above, I'm sorry I don't understand what you mean by "eat for review".

SteM I'll work on new better pictures.
I cut back on the carbs to really work on the leaning out. My refeed day consists of sushi (white rice) every other week of one meal.

I eat the peas because they have more sugar than the beans, or so I've been told, and on lift days the carbs are better utilized.

I eat spinach and broccoli every day as part of my 10 and 1 meals. I want something different at dinner. I love corn but I think it's a higher starch veg and better to cut it out.

Thanks for the advise guys. I've made huge gains just getting to where I'm at but I can't seem to lean out anymore.

Oh yes you can....patience and tweaking.....

[Buddhabody]

I got down to 6.3% bodyfat and I can say its a struggle and looking at your pic, I would say your not at 7 % no offense. But when your at a lower single digit number your should not have to flex your abs to see them. The key to low bodyfat and abs, is little to no sugar in the diet. In my opinion, if you want to see your abs without posing, shoot for 20g of sugar of less a day. Remember a can of soda is 41g of sugar, so it takes alot of strict dieting.

[Mr. Small]

8oz Chicken breast is my main source of protein other than whey protein shakes.

WOW........that just breaks all the protein rules.

[auslifta]

WOW........that just breaks all the protein rules.

There are protein rules??? F me, Here I am not knowing the rules.

To OP, well done on your achievements so far. Try not to focus on the numbers, at this stage, fine tuning your diet is the key to getting to single digits. It's pretty easy to get to 12% compared to single digits. If you don't have kitchen scales, get some. I hope you like boiled chicken, steamed greens, steamed fish and egg whites.

[Mr. Small]

There are protein rules??? F me, Here I am not knowing the rules.

Lol........whole protein foods v. the popular whey shakes.

[Blaz Kavlic]

The key to low bodyfat and abs, is little to no sugar in the diet. In my opinion, if you want to see your abs without posing, shoot for 20g of sugar of less a day. Remember a can of soda is 41g of sugar, so it takes alot of strict dieting.

Good post. I had a similar problem with getting the bottom abs to show themselves, and I enjoy my morning coffee and the occasional candy bar. A bloke I know has an impressive 8 pack, and his recommendation was also to cut all sugar out of the diet. It is damn hard work, but you have to decide for yourself what's more important to you.

[evander87]

Thanks for all the great replies guys. I guess my frustration at my current plateau made me look for "quick" solutions. Couple little tweaks to my diet, cutting back on the sugars, and some tweaks to the workout and time will get me to where I want to be.

Thanks again guys.

[JohnnyVegas]

Please keep us updated on your progress. I would imagine getting the bottom two to show is a common problem. I know I will want to read about what works for you as I will eventually be working on getting my lower abs to show...you know, after I get to see more of my upper abs. :-)