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Ok, This Is Gonna Sound Vain. No Way Around It.

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  • #16
    I'm just happy to hear that you want to work on your abs not your biceps.
    Yeah I'm the same way. I wana get some sick abs but its a bitch to get there especially if you are woman. I feel like I'm in great shape already in comparison to the rest of the women I see in the gym. I don't think there is anything wrong with wanting to improve your body composition from an aesthetic point of view.

    Honestly, I had to do ab exercises at least 3 x a week to get a strong looking tummy. Yes compound movements work them in some ways but I found that isolating them from front, side and back made a huge difference. I'm still on my way though.

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    • #17
      Originally posted by cayla29s View Post
      Umm yeah let's see just how shredded he is right now.
      Settle down, ladies. I'll probably throw a pic up here tomorrow so I have some accountability for an "after" photo.

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      • #18
        Originally posted by Mr. Anthony View Post
        Yeah, I've been really shredded before (when I was nonstop active with extreme stuff all day every day)...
        Um...do that again?

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        • #19
          Originally posted by primalkyle View Post
          Um...do that again?
          Ha, I wish I had the time or inclination to play crazy all the time. Plus, I was more than 10 years younger then; I'm sure that was part of the reason...

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          • #20
            Try looking for info from top fitness models like Rob Riches, Greg plitt etc on how to drop the last few pounds to get absolutely shredded.
            I would be wary about emulating "fitness models", remember that the pics you see on front covers are the results of extreme dehydration, clever lighting & digital manipulation.

            Interesting LeanGains post on losing the last few pounds: Intermittent Fasting and Stubborn Body Fat | Intermittent fasting diet for fat loss, muscle gain and health
            Although I cannot personally verify the method, Martin's pics seem to provide proof enough - certainly the scientific approach makes sense to me especially if you want to achieve your goals with a minimum of effort.

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            • #21
              Just eating right and some some exercise is probably not going to do it, unless you have the genetics for that shit. You're most likely going to have to buck down and diet more intensely while working out in a smart way to avoid burn-out.

              You have to consider that for the human body, a safe homeostasis includes a healthy side of fat - being super lean is not deemed "safe" by the body unless you've been that lean for years. In other words, if you're a skinny fuck naturally then you're good to be super lean all the time, if you're not, you're going to have to work for it.

              Definitely incorporate sprints into your workous - eat plenty of protein and don't go too high on carbs except on training days (and even then, you don't have to eat THAT much in the way of carbs) and avoid snacky shit, eat square meals - fast every now and then as well.

              Adolfo Cerame, a bodybuilder, eats a paleo-ish diet combined with leangains style fasting to do 'clean bulks' and other shit I don't care about, you can read some of his work here: Adelfo Cerame - Ten Days to Mission Possible: Battle Plan for the 2013 Wheelchair Bodybuilding Season. Fasting, Eating, Training, Coaching, Counting, Sleeping & Prevailing - SuppVersity: Nutrition and Exercise Science for Everyone
              I used to seriously post here, now I prefer to troll.

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              • #22
                I've always been pretty happy with my abs but they really started to pop when I started working on backbends and bridges. Check out Al Kavadlo's site...that guy is flippin awesome

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                • #23
                  Originally posted by Kelmar View Post
                  I've always been pretty happy with my abs but they really started to pop when I started working on backbends and bridges. Check out Al Kavadlo's site...that guy is flippin awesome
                  Al also does lots of iron flags and the more easily attainable (but still brutal) dragon flag.
                  I used to seriously post here, now I prefer to troll.

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                  • #24
                    I think at this point my goal will come from dialing in my nutrition perfectly. I don't really count anything (occasionally plug in a day into a calculator to make sure I'm getting enough calories/fat, but that's rare). I should be fine on the workout side; I can do one-arm pull-ups, bench 275 regularly (I weigh 155 at 5'9" or 10"), and am naturally lean and always pushing myself athletically. Probably the sugar detox will get it done...after Great American Beer Festival is over.

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                    • #25
                      http://i747.photobucket.com/albums/x...1126320044.jpg

                      http://i747.photobucket.com/albums/x...s/IMAG0258.jpg

                      Here are the links to my "before" pics. Let me know if it doesn't work; I'm on my phone. I'll put up "afters" if I get shredded.

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                      • #26
                        Abs are an easy challenge compared to what you could be facing...

                        edit: crunches are king. static holds. paiiiinnnn, sucka.

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                        • #27
                          Originally posted by Mr. Anthony View Post
                          http://i747.photobucket.com/albums/x...1126320044.jpg

                          http://i747.photobucket.com/albums/x...s/IMAG0258.jpg

                          Here are the links to my "before" pics. Let me know if it doesn't work; I'm on my phone. I'll put up "afters" if I get shredded.
                          Okay here is what I think.. you're abs look really great already. As a woman I would tell you that not having a huge gut is great enough and that you don't need to lean out anymore.

                          I hate to say it but you are going to have to work real hard to get to your goal. This is going to be 90% diet. You have a great abdominal structure for the look that you want so you will get there eventually. You can experiment with IF, really low carb or even add some ab isolation exercises. Watch your salt intake but other than that as you know already you are going to have to drop some body fat. I would say 5 lbs at the least.

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                          • #28
                            highschool girls absolutely LOVE abs. good luck in your endeavors. i would say that you need to eat even less carbs, because carbs = fat. try to get negative net carbs if you can.
                            Make America Great Again

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                            • #29
                              The only way its going to happen is be going on a calorie deficit. It doesn't matter what method you use to get their though.
                              http://lifemutt.blogspot.sg/ - Gaming, Food Reviews and Life in Singapore

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                              • #30
                                Originally posted by Mr. Anthony View Post
                                http://i747.photobucket.com/albums/x...1126320044.jpg

                                http://i747.photobucket.com/albums/x...s/IMAG0258.jpg

                                Here are the links to my "before" pics. Let me know if it doesn't work; I'm on my phone. I'll put up "afters" if I get shredded.

                                Your abs aren't thick enough.. To get them "shredded" you're going to have to train them like you do every other muscle, "heavy".. All the crunches & "static" whatever won't get you what you're looking for.. I used to hang a 10lb dumbbell bw my feet & do hanging legs raises, hold a 25lb plate on my chest & do sit ups.. Your abs are too flat in my opinion, they need to "pop" for what you are looking for, gotta bulk them a little or else you'll just have a flat stomach..

                                Your diet seems to be on target.. I keep it low carb, no water retention, low sodium, low inflammation, etc.. You're on target, keep doing what you're doing, just takes time to build dense, lean muscle..

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