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  • Need help getting 6 pack

    Hello everyone just need a bit of help!!

    Ive been doing the Paleo diet for some time now my only problem i have is with choclate which i get cravings for once in a while. Anyways So i took a physical fitness test today and everything is great! Heart rate is good and my Body Fat % was to my surprise just 11 %. Although i am defined in the chest area i still have some fat around the stomach. I was wondering if anyone could give me some tips?

    Thank you

  • #2
    Eat less. Also, at only 11% body fat, your six pack should be starting to show up. Increase the size of your ab muscles through lifting and they will show through is the 11% number is accurate.

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    • #3
      Heavy lifting, sprints, try intermittent fasting if your diet is already nailed down.
      The Primal Journey of Mr and Mrs Fist
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      • #4
        Hello everyone just need a bit of help!!


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        • #5
          Okay -- can't resist a snarky comment -- just go to the liquor store and pick one up -- that's what most folks do.
          Life is an ongoing Experiment of One, so here's to science!

          My Primal Journal: http://www.marksdailyapple.com/forum/thread37576.html

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          • #6
            Eat less fat, cycle in lots and lots and lots of carbohydrate. Check out the top link in my sig. It's going very well for me.
            Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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            • #7
              isnt the whole point of the primal bluebrint to eat less carbs and more fat?

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              • #8
                Originally posted by Jack450 View Post
                isnt the whole point of the primal bluebrint to eat less carbs and more fat?
                Absolutely not. The Primal Blueprint has nothing to do with macros at all. The Primal Blueprint is about avoiding toxins - omega 6 PUFA's, refined sugars, lectins and phytate from grains and legumes, gluten - and changing your exercising from counterproductive CW-style habits like muscle isolation and aerobics to heavy, complex motions and all-out sprints. You can eat whitefish and sweet potatoes all day, every day and be perfectly Primal. If you think you have to eat a high fat, low carb diet, you'll never get ripped my friend. Mark advocates "fat for fuel" to the masses. The masses have some degree of insulin resistance, aren't spending an hour or more every day in the gym and the masses aren't on a quest to hit single digit body fat. For guys that are comfortable around 14-15% body fat, which is reasonably lean, you don't have to count any calories and you can maintain that all day every day by eating low carbohydrate. If you want to be in the sub-10% body fat range, you're gonna have to embrace top round roast, tuna, chicken breast, white rice and potatoes
                Last edited by ChocoTaco369; 10-30-2011, 12:38 PM.
                Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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                • #9
                  alrighty thanks for the tip! I do try to avoid sugars in my diet. My breakfast consists of eggs with mushrooms and sometimes bacon. after my workout i have a protein shake with some coconut cream, and dinner is usually chicken with brocolli and an avacado. Well see where this takes me.

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                  • #10
                    It’s although not easy, but trust me when I say this that the only way to get 6 packs is only through the diet. One has to be very disciplined enough to have a good control on one’s will power. Its only after you have good control over your will power, that you get 6 pack abs.

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                    • #11
                      Try your hand at intermittent fasting or the carb cycling as mentioned above (or both). For the muscles themselves keep progressing in squats and deadlifts, those things will bulk up your abs better than any crunch/situp.
                      "You can demonstrate the purpose and limits of human digestion with a simple experiment: eat a steak with some whole corn kernels, and see what comes out the other end. It won’t be the steak."
                      -J.Stanton

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                      • #12
                        Hey bud, the best thing that helped me was when I was training to run a 5k as fast as I could. I follow Hal Higdon's plan. Sprinting 400mx8 and doing tempo runs at about 7:00 pace for 3 miles really shedded the belly and keep in mind this was in the morning after not eating for 10-12 hours. good luck bro

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                        • #13
                          Originally posted by Jack450 View Post
                          Hello everyone just need a bit of help!!

                          Ive been doing the Paleo diet for some time now my only problem i have is with choclate which i get cravings for once in a while. Anyways So i took a physical fitness test today and everything is great! Heart rate is good and my Body Fat % was to my surprise just 11 %. Although i am defined in the chest area i still have some fat around the stomach. I was wondering if anyone could give me some tips?

                          Thank you
                          Pictures please
                          I'm very surprised you can't see your six pack at 11% bf.., but I guess everyone stores their fat a little differently.
                          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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                          • #14
                            This is what I ate over 24 hours yesterday to help further define my stomach muscles.



                            Just your normal meals of blueberry crumb cake, cornbread, pumpkin banana bread, coffee frozen yogurt and banana cream pie.









                            Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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                            • #15
                              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

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