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  • #16
    Originally posted by Timothy View Post
    Everything in this thread is good advice, especially from ChocoTaco. I would put a little extra emphasis on the intermittent fasting, because if you have stubborn fat in the belly area, that implies a touch of insulin resistance. Nothing busts insulin resistance like IF.

    Also, may I ask what test you used for body fat %? Different tests give wildly different results. Bioimpedance puts me at 10%, but a more accurate x-ray scan put me at 18.0%.

    Also, pics please
    Pfft, my bioimpedence scale puts me between 7-10% body fat depending on what I ate that day. I'm really about 11%, so they're not very accurate. They're more of a precision tool to monitor your own progress using only yourself as a variable.

    This is me after 6 weeks eating what I posted above, and mind you, I drank 5 out of 6 weekends, the first 3 weeks was a learning curve and had 2 absolute food-fests at Fogo de Chao which about quadrupled my recommended fat intake.



    I'm taking 2 weeks off and after another 6 week cycle I should be ripped. It's actually really easy to do once you learn about your body fully. You need to experiment, because once you find find out what your maintenance calories are, how many carbs you can handle in a sitting, what your maximum single rep is for the big exercises in the gym and get acclimated to high repetition workouts, it's a breeze.
    Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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    • #17
      Choco, please open a restaurant. Preferably a nation-wide chain

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      • #18
        And this is me after sticking eating as around 50 to 100g of carbs, approx 1800 to 2300 calories/day approx 50% fat.





        Different strokes for different folks
        What works for one may not work for another, and some may never be able to get the magazine cover model six pack. I think it also depends on where you started, whether you've ever had a six pack before or not, etc. What you're idea of a what "six pack" looks like, or should look like on you also plays a part. If you've got an idealised image in your head you may never attain that no matter what you do, like the bulked up body builder in the gym who still thinks he's small because he doesn't match up to Dorian Yates, or because he always wants to look how he does when he's pumped after a workout..

        I know that my abs are a lot flatter now than when I was training hard out several times a week a couple of years ago (doing xfit and at least 30 roman chair sit-ups several times a week, plus whatever was in the WOD). Back then my abs were much more pronounced though was probably a little higher.

        I've recently started back on the weights so have upped my calories, carbs and especially protein on training days, as I wasn't eating enough to make any gains in muscle mass. But I'm not following a scheduled carb refeed or dropping the amount of fat etc. Will see how it goes for a month or two.
        Last edited by Misabi; 10-31-2011, 05:39 PM.
        If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

        Originally posted by tfarny
        If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/

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        • #19
          Seems like everyone wants to stay away from saying it cause it's not a "primal" exercise but doing weight resistant ab exercises will help.

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          • #20
            Originally posted by mindo View Post
            Seems like everyone wants to stay away from saying it cause it's not a "primal" exercise but doing weight resistant ab exercises will help.
            Sure they can help build up your abs, but you'll still only see them if you get your bf % low enough for em to show (which is a different % for each of us), but also your doing the heavy compound lifts and sprints you may well find that you don't need to do additional ab work as they'll be getting enough of a workout.

            As I said above, I used to throw in a few sets of roman chair situps as part of my warmup or cool down, which I plan on starting again as. Also used to do some dragon flags and l-sits on gymnastic skills days. It all adds up I guess.

            I'm planning on just getting my lht and sprint workouts dialled in for a coupla months and see what affect that had before I start adding supplemental targeted ab exercises.
            If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

            Originally posted by tfarny
            If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/

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            • #21
              Originally posted by mindo View Post
              Seems like everyone wants to stay away from saying it cause it's not a "primal" exercise but doing weight resistant ab exercises will help.
              You ever seen little kids with six packs, especially little boys. It's not because they do ab exercises. It's because they have low body fat. Ab exercises are great. They improve your core strength which has a big effect on your posture and the like, so start cranking out some planks. But in reality, the best thing for your six pack to show is diet. Conventional Wisdom gets this one right. Abs are made in the kitchen.
              "Do not be too moral. You may cheat yourself of much life. Aim above morality. Be not simply good; be good for something." ~ H.D. Thoreau

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              • #22
                I can't agree more that diet is number one when it comes to abs being visible. I just thought I'd mention doing ab exercises cause no one else did and weight resistant ab exercises can really make your ab muscles pop out.

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                • #23
                  without low body fat, even trained abs wont be visible (depending on your bellyfat)

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                  • #24
                    Originally posted by intreker05 View Post
                    You ever seen little kids with six packs, especially little boys. It's not because they do ab exercises. It's because they have low body fat. Ab exercises are great. They improve your core strength which has a big effect on your posture and the like, so start cranking out some planks. But in reality, the best thing for your six pack to show is diet. Conventional Wisdom gets this one right. Abs are made in the kitchen.
                    I think conventional wisdom tells us to do hundreds of sit-ups and buy ridiculous crunch machines . It's rouges like Martin Berkhan and Mark Sisson that tell you not to do direct ab work. Martin is livid about direct ab work. Abs are definitely 90% diet. At least.
                    Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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                    • #25
                      Surely the core muscles are the same as every other, they are there and without the fat they will be visible, but working them makes them bigger = more visible?
                      Do what you love and do it often. If you don't like something, change it. if you don't like your job, quit. If you don't have enough time, stop watching tv. If you are looking for the love of your life, stop, they will be waiting for you when you start doing the things you love. Stop over analyzing, life is simple. When you eat, appreciate every last bite. Some opportunities only come once, seize them.

                      https://www.facebook.com/ForgedFromFat

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                      • #26
                        If you are eating primal then abs shouldn't be an issue. Stick to the basics and eat right. I spent over 5 years trying to get a 6 pack through means of cardio and random diets. It didn't matte what I tried I still had a small amount of fat in my abdomen. Tried the primal lifestyle and 3 weeks later I was rocking a 6 pack. It was unbelievable how fast that last 5 lbs came off me. Eat right and you'll look good!

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                        • #27
                          Originally posted by smilingjustalittlebit View Post
                          Surely the core muscles are the same as every other, they are there and without the fat they will be visible, but working them makes them bigger = more visible?
                          Yes, but the problem is how people work their core muscles. People do situps, crunches, leg lifts and all that goofy crap. You wouldn't make your chest muscles bigger by benching 20 pounds 50 times would you? You'd do it by benching 250 lbs 4 or 5 times, right? So why on Earth would anyone do 100 crunches?

                          Your ab muscles are like any other muscle. The problem is, it's tough to find an ab workout that you can effectively do heavy weight 3 sets of 5 with to make them stronger. That's why people like Martin Berkhan and Mark Sisson say not to do direct ab work - there aren't many direct ab exercises you can do to make them bigger. You get more ab work by using them as stabilizer muscles squatting, dead lifting and doing chin-ups than doing crunches with a 45 pound plate, and doing weighted crunches is also murder on your back.
                          Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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                          • #28
                            Originally posted by smilingjustalittlebit View Post
                            Surely the core muscles are the same as every other, they are there and without the fat they will be visible, but working them makes them bigger = more visible?
                            Agreed. Most of the advice here is pretty bias towards everything primal. I'm sure it's possible to get abs without doing ab exercises but doing them will just make them that much more visible. No one says you have to do 50 or 100 crunches. You can add a little weight for resistance without breaking your back. I think the guy who started this thread was looking for help with getting visible abs and not strictly just primal answers.

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                            • #29
                              No doubt that you need to shed the fat in that area before they'll be visible, but it's more than diet alone in my opinion.
                              Do what you love and do it often. If you don't like something, change it. if you don't like your job, quit. If you don't have enough time, stop watching tv. If you are looking for the love of your life, stop, they will be waiting for you when you start doing the things you love. Stop over analyzing, life is simple. When you eat, appreciate every last bite. Some opportunities only come once, seize them.

                              https://www.facebook.com/ForgedFromFat

                              Comment


                              • #30
                                Originally posted by ChocoTaco369 View Post
                                I think conventional wisdom tells us to do hundreds of sit-ups and buy ridiculous crunch machines . It's rouges like Martin Berkhan and Mark Sisson that tell you not to do direct ab work. Martin is livid about direct ab work. Abs are definitely 90% diet. At least.
                                Eh, I think Broscience is mostly focused on crunches and sit-ups. Most CW I've seen, at least in the past 5-6 years, is much more food focused. of course, it's still in the 20-40-40 range when it comes to fat-protein-carbs with what it calls a "healthy" diet. But hey, you can't win 'em all...yet.
                                "Do not be too moral. You may cheat yourself of much life. Aim above morality. Be not simply good; be good for something." ~ H.D. Thoreau

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