Body Fat % and Abdominal help

**AirForceTACP** · 04-08-2007, 11:41 AM

Hey guys.. I've been dropping fat for the past 3 months now and I look like a different person.. curious as to what my BF % is and looking for some good exercises to pull out my abs.. I feel like I'm lean enough and I just dont have enough abdominal size/muscle

Thanks.. and Happy Easter!

**Haro3** · 04-08-2007, 11:47 AM

what u weigh now? /measurements just outta curiousity....

bf% i'd say 11ish....

**AirForceTACP** · 04-08-2007, 07:58 PM

Im a small 5'11 180lbs I plan on bulking after my TACP training .. i just need to be lean and have endurance by May14th.. so i figured I'd try to get some abs by then too.

The only measurements I have that are current:
Waist- 29"
Arms- 16.5"

Last time i checked chest was about a month ago.. @ 41.5-42" I believe

**spywizard** · 04-08-2007, 08:03 PM

i'd say 9%, but you are holding water to some degree.. there is some fat you could still lose, but it seems obvious that you are a little catabolic.. ????

maybe??

**mick-g** · 04-08-2007, 08:11 PM

What kinds of exercises are you doing on your abs? Also are you doing cardio? if so what types? I think you are in the single digits as far as bf.

**Mittel** · 04-09-2007, 07:00 AM

I would say 10-11%
I agree with spywizard about water

**sbigpecs** · 04-09-2007, 07:40 AM

11-12%

**jixxxer** · 04-09-2007, 12:48 PM

I'd say 9-10% at most

**zaggahamma** · 04-09-2007, 01:44 PM

i was thinking 10% at the most as well....have you tried doing heavy ab exercises

congrats man lookin good

**turbo888** · 04-09-2007, 05:31 PM

crunches, crunches .........crunches for the front and for the obliques 2 to 3 sets for each 2 to 3 times a wk. you dont need to hit em every day... but dont neglect those obliques... make em burn!! they will come out

**jbarkley** · 04-09-2007, 09:29 PM

You look real good bro, I'd agree with 9-10%, hanging legs raises to failure followed by crunches....

**chest6** · 04-09-2007, 11:01 PM

You look around 10%.

Hit some compound movements without a belt...helped my abs grow.

**AirForceTACP** · 04-10-2007, 05:48 PM

I do hit weighted abdominal workouts quite often..

how often do you guys think i should be doin abs?

Also Ive been doing 30-40minutes of cardio a day.. any feedback on what i should do would be great.

How can i lose the water weight.. i dont take in too much sodium.. i do drink about a gallon of milk a week... is this making my muscles look flat? thanks guys

**scottish** · 04-10-2007, 07:54 PM

Looking good.

**the hulkster** · 04-10-2007, 07:58 PM

Originally Posted by Mittel

I would say 10-11%
I agree with spywizard about water

around there, just by judging upper body, density of lower body is not even taken into account.

**cfiler** · 04-10-2007, 10:39 PM

You may be taking in sodium in other parts of your diet, which you don't know about.

Body fat is probably 9-10%. With a lean bulk, you should be able to add some mass in the ab region.

**scribbs12** · 04-10-2007, 11:41 PM

Originally Posted by AirForceTACP

Im a small 5'11 180lbs I plan on bulking after my TACP training ..

oo good luck ..... i say tacp is just as dangerous or more than beign a marine..

**AirForceTACP** · 04-12-2007, 12:15 AM

Originally Posted by scribbs12

oo good luck ..... i say tacp is just as dangerous or more than beign a marine..

haha i wouldnt go that far.. but thanks bro

**brjrj0000** · 04-12-2007, 12:19 AM

how much water are you drinking??? the less water u drink the more you start to hold... more water the better id aim for 2 gallons a day

**Hellmaskbanned** · 04-12-2007, 12:29 AM

Your arms look like they belong on another body!

Whats your wingspan compared to your height?

**sofus99** · 04-12-2007, 12:51 AM

10-12%

**Vinlander** · 04-12-2007, 02:39 AM

12% seems pretty high for the definition this guy has. At 5'11" you're telling me that this guy's lean muscle mass is 156lbs? That sounds ridiculous. 156 is a twig.

At MOST I'd say 9.5% with about 5-6lbs of pure water retention you could easily lose.

**godkilla** · 04-12-2007, 04:00 AM

if you ask me he looks kinda soft for under 10%

**Vinlander** · 04-12-2007, 04:05 AM

I never claimed the guy was ripped, but lack of definition doesn't = high body fat. A concentration camp victim could be at 3% bodyfat. It doesn't mean they're Arnold Schwarzenegger.

**godkilla** · 04-12-2007, 04:46 AM

its really all just guessing anyways

we havent even seen his lower body for christ sakes

**AirForceTACP** · 04-12-2007, 07:27 AM

Originally Posted by Hellmask

Your arms look like they belong on another body!

Whats your wingspan compared to your height?

haha.. i was waiting for this one...

My wingspan is about 6'3-4 I always bitch about my bench being weak because of this but oh well... Definately helps my deadlift...

How can i lose the water retention.... and will drinkn alot more water really help ?

**Vinlander** · 04-12-2007, 01:50 PM

It's all in your diet, really. Have you posted it yet?

**brjrj0000** · 04-12-2007, 04:07 PM

believe it or not it will. water is the best diuretic there is... water in equals more water out.

**burghsteel** · 04-12-2007, 05:20 PM

i would say 9 or 10 cardio and diet will make them abs pop

**AirForceTACP** · 04-12-2007, 06:23 PM

My diet isn't completely set day to day.. but all i eat is healthy...

Low-sodium turkey, chickenbreast, swordfish, tilapia, salmon, tuna, venison, bison, whole wheat potato bread, yams, organic yogurt, sugar-free rice pudding, whole wheat pasta, rice cakes, fruits...etc

thats just an idea of the things i eat... I've read "the Abs Diet" book and I swear the information in it is very useful... has really helped me sculpt my diet/food intake

**Simon83** · 04-13-2007, 02:20 AM

Originally Posted by AirForceTACP

My diet isn't completely set day to day.. but all i eat is healthy...

Low-sodium turkey, chickenbreast, swordfish, tilapia, salmon, tuna, venison, bison, whole wheat potato bread, yams, organic yogurt, sugar-free rice pudding, whole wheat pasta, rice cakes, fruits...etc

thats just an idea of the things i eat... I've read "the Abs Diet" book and I swear the information in it is very useful... has really helped me sculpt my diet/food intake

It's always best to have a set plan mate, so you no exactly what your taking in each day, get your macros sorted and a good meal plan.

I tend to keep carbs around working out, and a little at breakfast!

it's all in the diet

**brjrj0000** · 04-16-2007, 12:56 AM

Originally Posted by Simon83

It's always best to have a set plan mate, so you no exactly what your taking in each day, get your macros sorted and a good meal plan.

I tend to keep carbs around working out, and a little at breakfast!

it's all in the diet

i second this but for getting the water out you have to drink more water too

**Vinlander** · 04-16-2007, 01:51 AM

Originally Posted by AirForceTACP

My diet isn't completely set day to day.. but all i eat is healthy...

Low-sodium turkey, chickenbreast, swordfish, tilapia, salmon, tuna, venison, bison, whole wheat potato bread, yams, organic yogurt, sugar-free rice pudding, whole wheat pasta, rice cakes, fruits...etc

thats just an idea of the things i eat... I've read "the Abs Diet" book and I swear the information in it is very useful... has really helped me sculpt my diet/food intake

Alright, well, you still need a plan. It helps you keep track of things and organizes your life so that you can fix errors more easily than haphazardly replacing parts of your diet.

I'm not sure why you're worried about your BF level, though. You're in the military and far below their weight requirements. Are you going to try and compete or something..?

**AirForceTACP** · 04-16-2007, 09:28 AM

Originally Posted by Vinlander

Alright, well, you still need a plan. It helps you keep track of things and organizes your life so that you can fix errors more easily than haphazardly replacing parts of your diet.

I'm not sure why you're worried about your BF level, though. You're in the military and far below their weight requirements. Are you going to try and compete or something..?

Everyone likes to look good for the ladies man.. I'm way to small to think about competing at this stage in my life.. But if Im able to put on some size over the next 3-5 years.. I'd love to compete.. just not sure how much the military is going to hold me back from that

**ironpumpindoc** · 04-16-2007, 10:36 AM

Very true about looking good for the ladies, deep down that is real motivation for most of us. I'd say 10-11%, but good progress . . . keep it up

**iggyh28** · 04-16-2007, 07:52 PM

Hit them eod and then start ed after a month or so (assuming your on some kind of cycle) Im around 15% and after I start hitting them three times a week I can see them and they got bigger (in a good way)