Kieron

OK then, so who on here has abs out? Or at least a decent level of bodyfat?

If so what do you weigh? The saying "abs on a skinny bloke is about as impressive as big tits on a fat bird" is one I love. Sooo true.

For the first time ever I am trying to get mine out. I've always carried my fat reasonably well and bulked for years. I was 18 stone (250+lbs) with about 23% BF (10% visceral) which sounds alot but in a t-shirt you wouldn't say I was fat at all. A thin layer over most places and then the majority of it around my midriff.

However, I am now quite a bit lighter and they still aren't out fully. Top two are out and the next two in the right light. The lower gut, side and back will be the last place for my fat to go. I have lines in my shoulders and chest etc but still a little bump. Been dieting for 6 weeks or so on low carbs and still got a way to go. It's amazing how much fat you actually have on your body, even if it doesn't look like it. Bigger blokes can easily look good and drop a stone of fat to get into stage shape. I must have dropped 2/3 inches off my waist.

So, who's in decent shape??

P412KER

I wish lol, in my opinion the bottom two are just a myth lol..

Kieron

lol, starting to think that myself tbh!

P412KER

But to be fair this year i am doing more cardio than ever, in my last ditch attempt to get there, but f*#k dropping under 15 stone to get there, i normally walk around at 17-17.5st and dont look to bad at that.

Kieron

I'm sure you're of similar build to me. I'm currently @ 105/106kgs so not too ashamed of that. Trouble is we go by the scales far too much. I originally wanted to be 250lbs with semi-abs and thought that was achievable. Oh how I under-estimated my fat levels.

240lbs with abs is going to be a struggle. Doesn't help being on 200g of carbs a day. Makes me look flat as fuck until I get a pump on.

P412KER

Ive stopped it with the scales at the minute and just using my clothes as a guide to were i have lost and gained..

Dare i say it that i have started doing crossfit a couple of times a week in the mornings to try and help the cardio side of things out, and to be fair it fu*#ks me up. start of strong then just fade away

Kieron

Crossfit? Conversation killed!

P412KER

I know, i was the same when a mate suggested it, then give me shit saying i couldnt do it anyway!!! so i had to prove myself lol...

stevenebm

iTrader: (6)

abs?what are these things you speak off?

v man

Kieron are you taking anything else to aid your fat loss or is it just diet. Pm me if you prefer

Kieron

Just diet bud. Going it the old fashioned route for now. Not adverse to anything else but have never nailed my diet so wanted to see where that took me tbh. In all my years of training I have never eating clean or anything like a BB'er so just curious really as to how it affects me.

R5FORD

iTrader: (1)

Got a mate whos about 5% body fat.. He is in fantastic shape and his fitness is amazing.. Recently done a charity event which the other guy doing it with him lost 5kg in one day was walking a trail which consists of 770 steps to the top and the same path back down so in that 50 times they walked up/down 77,000 steps.. Took them about 34 hours none stop.

Sorry about the pics only ones i could find-

Dirty Harry

iTrader: (12)

I would like to think Iam in decent shape for my age,I get good comments from people so all the hard work is paying off,i think we all would like to see abs but I think you need less than 10% BF to get them out,I have the top 4 just showing Iam about 108K but as you say the bit around the midfrify and kidneys is the hard part to loose,I havnt dieted yet just try to eat clean and train hard.Iam not a young man so its harder for me

Kieron

You're older? I'm surprised you've never mentioned it before.

I would say you are sat at around 18-20%. Probably similar to me. Although I have never had calliper readings.

Danny.

iTrader: (2)

I leaned up well last summer and have managed to maintain it quite well tbh. Currently weighing around 15st.

Dirty Harry

iTrader: (12)

awesome mate must have took some work,how long did you diet

Danny.

iTrader: (2)

Prob about 2-3 months initially and then maybe 6 weeks this year to tighten up again.

My Diet is relatively clean all year round but during the 6 weeks i'll only cheat maybe once or twice a week but do cardio every morning for the 6 weeks without fail.

I'm not too bothered with bulking anymore, a few years back i was floating around the 17st mark but fat levels were high, I'd rather slowly build on what i've got and look decent all year round. Depends on what your goals are in the gym really.

Kieron

Looking good mate (no homo).

Thats about the BF levels I'm aiming to be at. Need to rein in my cheats though as I think I progress better without. Well the body progresses better without but the mind certainly doesnt! I'm not wired for dieting and depriving myself of all that lovely food out there.

Danny.

iTrader: (2)

Thanks mate,

I dont think anybody is wired tbh, After winter I really struggled to get back into eating cleanly and getting up to do cardio and I started to think I couldn't do it anymore. Then after a couple of weeks of being good and really pushing myself it became really easy and I wondered why I even struggled in the first place.

stevenebm

iTrader: (6)

Looking good Danny.Think we all aim to be that lean.easier said than done tho.Had to get the prep guy from our gym to do my diet as I find I don't cheat if I know ive got a weigh in and check over in the mirror with him.

MikeR

You look great (as above no homo way)

Every bit of research l have done says you need to be at 10% BF minimum to see all 6 abs, l have lost 20kg and still arguably think l need to lose alot more to get to that, although that is the aim, once in my life l would like to see them

Mike

mechanic28

iTrader: (5)

fecking hell danny top work mate,its like looking in the mirror at myself!

Benni

That's a great body, Danny. Impressive. How tall are you if you don't mind me asking?

Benni

Chaz888

Fair play Danny thats one fek of a buff body you made for yourself ! I guess Iv been lucky have been an active guy all my life an have been 175 lbs at 5'11 since my 20's and now at 41 still the same but have allways eaten the good stuff an walk miles every week plus training .

muz

I did have abs before I joined the army. They are there somewhere now, hiding

Stokey

Not sounding homo.. Abs are ripped there Danny. Good work.
Im currently on a mode of bulking up but its hard in the army, become too bulky and the cardio becomes much harder.

I have to try and balance it, But like any Squaddie on here knows too, dieting in the army is pretty damn hard with all the Phys we have do and organised booze trips.

Its hard work, i think im gonna just eat light and hit weights and cardio light too. Burn and tone with weights and burn with cardio.

You say cardio... Do you use the cross trainer i heard thats a good one for core (abs) and do you do long slow pace or fast all around pace?

MikeR

Danny what does a regular week of food consist of for you?

Mike

muz

I personally wouldn't bother with a x trainer full stop. To get good and you'll need to target them with specific core exercises along with a clean diet and some cardio. Things like Planks, plank rocks, V sits, medicine ball twists, Swiss ball jack-knives etc

Danny.

iTrader: (2)

Thanks guys , I'm 5ft 11in btw.

My cardio is done on a stationary bike at a very steady pace usually in the morning before food for 40mins minimum,
Will occasionally chuck in a 30min sesh after my workout and sometimes that will be on the treadmill.
I only really use the cardio for fat burning not to target muscles etc as that is done during my weight training.

My diet at the moment looks like this -

6am Cardio - black coffee

7am - 6 egg whites, two whole eggs, 60g oats and a small piece of fruit

10am - 250g turkey breast, leafy salad, 15g Almonds

1:30pm - 250g turkey breast, leafy salad, 15g Almonds

5pm - 250g turkey breast, 150g sweet potato, broccoli

6:30pm Train

7:30pm - 50g whey isolate protein, 60g vitargo

8:00pm - 250g chicken breast, 75g rice, broccoli

10:30pm - 50g Slow release protein, 30g peanut butter


Will have 1 or 2 cheat meals a week on the weekend but during the week I keep it strict.

Here's a back pic too -

Stokey

Danny, Abusing the time in the sunbeds arnt you pal! ha.

Looks mean man, and you get it like that without supps? not big weights just toning?

Diet plan sounds good, Do you fry your chicken breast or steam?

MikeR

Thats not t far of what my PT wants me to follow, l struggle with the breakfast though and drink to much coffee

Oh whats Virtargo?

Mike

Danny.

iTrader: (2)

Vitargo is waxy maize which is basically a sugary carb which is great for replenishing muscle glycogen after your workout when the are depleted.

Good old glucose is just as good but this doesn't bloat me as much thus allowing me to eat my post workout meal comfortabley

Kieron

Still battling with this. Had a couple of weeks off and now back on it but not lean by any stretch of the imagination.

On the plus side I seem to be growing at the same time.

MikeR

I am about to going in for my check up with the PT in a few weeks to see how close l am, l a, definitely leaning up, lots of clean eating though and some cardio is helping me move the weight.

I read somewhere it is 10% body fat for a bloke to see his abs...

Kieron

10% is very lean.. Thats full abs out and obliques too I would imagine. Single digits is good going.

MikeR

That's only the figures l have read online,

Personally l have come from 27% body fat and am working very hard to seeing my abs, if l recall correctly it said 10% for men and 14% for women

Mike

P412KER

Same here, had 2 weeks off, the family came down from middlesbrough to stop at mine so diet was out of the window lol, then went to the bsb at cadwell for 4 days..

On the the plus side though i have started jogging in the mornings with the dog

Kieron

Jogging a plus? Not in my fucking world it isn't!

P412KER

Lol, i have to walk the dog anyway so thought fuck it and jog with him, now its by no means at pace lol....

what you doing cardio wise yourself then?

MikeR

I run up to 10km at the moment, work schedule dictates when but have done 8/6/6/5 km in the last week plus a session in the gym, l need to focus more in the gym but working on a boat means l take advantage of running when possible,

Mike