body builders out there, help!!

[Toadstool]

To juice is known all over the bodybuilding world as using steroids, but ok, I guess I misunderstood him.

ahahahah. I'm laughing because as I wrote "juice if you can," I thought for a second that someone might think I meant steroids. No, I do in fact mean the freshly squeezed natural juices of fruits and vegetables. Excellent for your health. Stay away from drugs!

If your abs are weak, you will have more back problems.

this is very true. Often, the abs don't work as team players and so other muscle groups have to compensate.

 

[mr.growmymeat]

I think you can see abs at 15% if you're not bloated and you flex. I would also recommend doing planks, weighted planks, side planks, leg lifts, russian twists, and stomach vacuums and ditch crunches. You can do sit ups but you do not want to cuve your torso.. you need to keep your spine straight... you'll realize that its not easy. Also i'd recommend roman chair back extensions and supermans to keep the back strong.. planks also work the back. Hanging leg raises and windshield wipers are great when you have the core strength and posterior chain flexibility to do them properly. Like others said abs showing comes from diet and burning fat. I agree with eating as clean as possible (cut out the processed stuff) but eating 5+ meals a day is completely unnecessary and a waste of time. It comes down to calories in vs calories out and electrolytes and other things the effect the bloating ... I also think 100 meter sprint repeats 6 - 12 with about 2 - 3 minutes rest 2 times a week is an awesome fat blasting HIIT workout which studies have shown to increase HGH levels, test Levels, and burn calories for up to a few hours after the short intense workout. Try to hit about 1 gram protein per pound of body weight and get enough fat (lots of healthy plant fat and some animal, at least about 60g total daily) to maintain muscle and hormone production and fill the rest with clean carbs from things like fruit, sweet potatoes, legumes, and brown rice. You can figure out the amount of calories you need to eat per day by weighing yourself on an empty stomach after using the restroom in the morning and counting your calorie intake every day for a week then weighing yourself in the same fashion on the morning after the week is complete. If you maintained your weight reduce calories by 500 per day to lose about 1lb per week. If you gained 1lb reduce calories by about 1000 per day. + or - 500 calorie a day will make about 1lb weight gain or loss difference over 1 week.. essentially 3500 calories burned = 1 lb lost being about 85% fat. While losing weight it is essential to lift heavy to maintain muscle.

 

[DeepConcentration]

i seek the advice of any body builders on the forum please
you will laugh when you read the subject as it will be a very familiar problem

ABS!!!!!!!! why the hell are'nt they showing!!!! sooooo frustrating
300 crunch's a day + other abs work, hasnt worked in a whole year of trying
im now on a high fibre diet and doing some INSANE cardio workouts as i still have a small amount of belly fat that needs its arse kicked.
is this the right way to go for abs? or am i going to waste another year?
ive also tried the deadlifts to bring out my abs, made my back ache, bad lift tecnique i guess or maybe my backs not upto too much.
thanks for any opinions people

Ok Mojo. Tell me your stats.

Weight
BF % ( skin fold or water dunk only!!!)

Where do you hold the highest amount of fat? Stomach, chest, legs, etc?

My routine is simple and does not include all the things you do.

Start 160 lb. now 150 lb. This was done over 5 weeks. Now before anyone says water weight I was actually at 168 lb. and dropped that 2 weeks prior.

My Nutrition: Paleo!

Yes I do paleo and I love it. No heart burn, no feeling bloated, no dry skin and better more stable energy through out the day.

Now I am not extremely strict paleo, so don't worry if you can't get grass fed meet from the Scottish highlands or some BS like that.

The below is based on my measurements and calculated lean body mass.

Calorie Intake 1600-2000/ day

Protein Intake 130-145 g/ day

Fat Intake 70-85 g/ day

Carb Intake 80-100 g/ day


Workout Regimen:

Warm Up...

10 Minute Jump Rope

Ido Portal Scapular Routine

Exercise Routine.

I do bodyweight (gymnastic strength training) workouts along with what are called integrated mobility.

7 Bodyweight Exercises
7 Mobility Exercises

There is essentially no rest. The focus here is strength and form.

The exercises are extremely beginner. And no one here should doubt the efficacy of starting from the bottom and working up.

So give me your stats and I will workout a calorie range for you. Also any underlying medical conditions will help as well. Any supplements you currently take, list them.

Disclosure: Calories are not the be all end all. We must work from the inside out.

Watch the videos in the links provided to learn more about the process of how fat is burned.

Part 1 : BODY BY SCIENCE 5 (The Science Of Fat Loss -- Part 1) - YouTube

Part 2 :
BODY BY SCIENCE 5 (The Science Of Fat Loss -- Part 2) - YouTube

 

[minds eye]

you have to cut out all foods that are bad. So no pop first of all, no fast food at all, make sure you read ingredients on everything, no gmo, less carbs like breads. the main one is high fructose corn syrup. after i stoppped consuming that i lost 15 lbs in like a month easy. mater affect all synthetic sugars, all artificial flavors. i know this is probably hard to do but it is ideal. Also shop at places like whole foods or trader joes. Eat more fruits a veggies. If you really wanna speed up the process find you nearest gymnastics gym, go to open gym and learn back tuck. this will give you abs extremely fast. which is really how i got my abs. i didn't do crunches or anything. A couple years ago i was really into flipping. i started seeing my abs very soon. But i also have a very low body fat percentage..

 

[MovingUp]

To comment on body fat %

15% is usually the first signs of abs when you have decent sized ones under fat ... it's also where most people start adding fat majorly elsewhere in the body ... chest, love handles, face, etc etc ...

12% bf is when you start to get a 6 pack

10% is your general 6 pack that you see ... nice ole 6 pack

8% you're ripped to fuck and any lower than 7-8 is not healthy to maintain for long

 

[Toadstool]

DeepConcentration, I just recently bought the book Body By Science. I haven't had the chance to dive into it yet (I spent a stupid amount of money on books, so now i have a huge collection I'm chowing down on), but the first couple of minutes of your first video says this: "fat loss is so much more than calories in and calories out. It's actually about the hormonal environment we create." That is congruent with some things I know about fat loss.

I particularly enjoy this video by Charles Poliquin on the notion of calorie counting: ASK COACH: Counting Calories...? - YouTube

 

[camaro]

I think you will find deadlifts with higher weight produce a lot of ab development...

 

[DeepConcentration]

DeepConcentration, I just recently bought the book Body By Science. I haven't had the chance to dive into it yet (I spent a stupid amount of money on books, so now i have a huge collection I'm chowing down on), but the first couple of minutes of your first video says this: "fat loss is so much more than calories in and calories out. It's actually about the hormonal environment we create." That is congruent with some things I know about fat loss.

I particularly enjoy this video by Charles Poliquin on the notion of calorie counting: ASK COACH: Counting Calories...? - YouTube

Haha Toad,

Charles is awesome. Ido portal actually idolizes him in a way. I'm not disregarding calories in and out. They do matter. But if one does not take care of the internal biological function. By feeding the body the nutrients necessary to facilitate the burning of fat. Then your caloric deficit is in vain as even though you are losing weight. The body itself may struggle to adapt because it feels starved rather than satiated and nourished. This leads to the common crash dieting prevelent in today's fast fat loss world.

I will leave you with this tidbit... A gymnast under the teutelage coach sommers has extremely low body fat and no consistent diet. It's an argument against my own case.

 

[DeepConcentration]

I think you will find deadlifts with higher weight produce a lot of ab development...

Saw this and had to respond... I am looked at as a perfect dead lifter by my powerlifting coach. You will learn to use your core. Notice I said core, not just abs. But this is purely an element of strength development, with little to do with hypertrophic effects as seeked out by many body builders.

Best 315 @ 145 lb. with very little to no training. And that's after blasting out 5 other sets of 5.

 

[Toadstool]

I hope you didn't mean me to say that calories are not worth measuring. They can be an important thing to watch, especially for meat-eaters.

I'm just saying that they aren't the be-all and end-all to weight loss.
I'll even go so far as to say they aren't all THAT important to the general population. You don't need to be counting calories or making charts of your food intake to live in a happy range of body fat. That may be different for models and athletes, or construction workers or anyone who expends a lot of energy at work. For the average individual, quality of food should be the dominant factor in weight loss.

 

[Toadstool]

Saw this and had to respond... I am looked at as a perfect dead lifter by my powerlifting coach. You will learn to use your core. Notice I said core, not just abs. But this is purely an element of strength development, with little to do with hypertrophic effects as seeked out by many body builders.

Best 315 @ 145 lb. with very little to no training. And that's after blasting out 5 other sets of 5.

True.
However, deadlifts turn your core into a powerhouse. By strengthening your entire core, you'll be able to maximize any additional ab-related exercises you do for better hypertrophic results.

 

[mojo40]

so to try and answer some of the questions
im 5ft 10"
40 yrs old in 2 weeks time
11 .3 stone in weight ( not sure what this is in lb's / kg)
no idea how to measure my bf % but i carry most of it in a band from the lower stomach round to where my love handles used to be before i killed them off.
i have not drunk any alcohol for 7-8 yrs now ( only white / black coffee , never with sugar, but mostly drink water)
since my original post ive started to eat only micro nutrition with no macro nutrition what so ever, small portions of fruit for breakfast
raw veg and fruit in small quantities 5 times a day ( 3 hr intervals) had a cup of brown rice with lightly boiled carrots and peas for my main meal tonight.
small portion of white steamed fish with last night's veg ( cod if it makes any differance)
cardio 10 min intense = mountain climber's , burpie's , sprinting on the spot , planks and push ups
i then rest for 2-3 min and hit the streets for some running ( i do sprints with jogging when i cant sprint anymore) approx 1 - 1.5 miles then finish with a few weight sets when i return home.
im loosing weight faster now im on the new diet, when i first started training back in december 2012 i weighed 12.6 stone, im now 11.3 stone.
thanks for all the help people, its already making a BIG difference , my weight is dropping faster now than before i made these changes you have all suggested, so thanks once again.
im more determined than ever to get where i want to be.
this morning i had a real urge to climb house's and jump from roof to roof dressed as a ninja, i havent felt like that for many years, if ever now i think about it.:assassin:

 

[mojo40]

ive taken the advice of many who posted here ( many thanks )
ive gone with the " abs are made in the kitchen" quote and the belly fat is falling off , im now at 10.11 s ( 68.6 kg)
so its working a treat for me
ive been recomended an online body fat calculator www.healthcentral/bodyfat test and im assured its very accurate
i done the test last week and was at 15% body fat at 11.3 stone
today i did the test again at 68.6kg and ive come out at 10.8% body fat
im a little confused as to how correct this is, because i understand my abs will begin to show at 13% body fat
my abs are showing up now ( the top ones and the ones below that slightly)
i would have expected them to be a little better defined than they are if i truly were at 10.8% body fat??
the test does state that i can sometimes be 1-2% out wich may explain it.
what are your experience's with the online calculators?
and do you think the health central's online calculator is any good?

 

[MrHammer]

Sounds like it's going great for ya, even though it sounds like you are not at the 10 % yet.
At 10% you should already be pretty ripped!

I have never used any online calculators, however, to get the best possible measurement you need to get a fat measure caliper.
You can buy those small cheap plastic ones, and they work pretty well.

Good work so far! Keep it up.