Abs not showing?!

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  1. Abs not showing?!


    Im 15 years old and i was currently over weight at 185 then went down to 146! I dont have much fat on me anymore but i can only see the outline of my abs:/ i workout 6 times a week with cardio everyday and i also play rugby! I eat really healthy so idk whats wrong maybe its just loose skin so any help/suggestions! Maybe bulk up abs idk? Thanks in advance!
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  2. Visible abs is all about bf% excluding a rare few who have massive abs (See Konstantin Konstantinovs).
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  3. Lower your calories, cut out processed foods and lift heavy.

  4. What Krampus said... You did a great job dropping the weight. You just need to keep goin. These last few bf%'s are the hardest. Just a guess but your at prolly 15% and you want to get to 10 or below.

    Keep up the good work and stick to a clean diet.

  5. Or become Konstantin Konstantinovs at around 12% the worlds biggest six pack.

    Quote Originally Posted by ka0tik View Post
    What Krampus said... You did a great job dropping the weight. You just need to keep goin. These last few bf%'s are the hardest. Just a guess but your at prolly 15% and you want to get to 10 or below.

    Keep up the good work and stick to a clean diet.
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  6. You may need to add more mass to your abs and core...great job with losing weight but you need to grow some hearty muscle
    Email me for free prodigy samples
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  7. Quote Originally Posted by howwedo107
    You may need to add more mass to your abs and core...great job with losing weight but you need to grow some hearty muscle
    I agree, fantastic job on the weight loss, now you should concentrate on lifting heavy, and putting on some lean mass, and your definition will really start to show.
    Good luck
    Peace

  8. Thanks ill continue to lift!

  9. Quote Originally Posted by ka0tik
    What Krampus said... You did a great job dropping the weight. You just need to keep goin. These last few bf%'s are the hardest. Just a guess but your at prolly 15% and you want to get to 10 or below.

    Keep up the good work and stick to a clean diet.
    I dont think im 15% because i can barely pull any skin anywhere except for at my belly!

  10. Quote Originally Posted by Krampus
    Visible abs is all about bf% excluding a rare few who have massive abs (See Konstantin Konstantinovs).
    Saw his abs i dont think they look too good but thats sick lol! But id rather not say that to him!

  11. You need to grow some abs to show some abs !

    That being said, you dropped weight, not fat. Difference is, you lost a lot of poundage which could have been muscle mass and water too, to get ABS you have to have BUILT them first, and then burned the fat around them with proper dieting, exercising and sleep. Post up your diet if you want, I could give yah some advise for you to bulk up to a normal weight for your size and then you can cut out the fat to have some abs.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  12. Lean bulk (add muscle with very little fat)

    Or cut. Your small and cutting is easier with more muscle mass. Your about 15% bf. That is in no way a bad number. Way better than an average person!

    Congrats on the weight loss. I play rugby as well. Hit me up with any questions.

  13. Alright ill prob lean bulk! About how many calories should i eat a day and im guessing most would be protein and carbs then vegetables and grains?

  14. Quote Originally Posted by Beach_Body View Post
    Alright ill prob lean bulk! About how many calories should i eat a day and im guessing most would be protein and carbs then vegetables and grains?
    Calculate TDEE and adjust to this ratios:

    Essential Macronutrients:

    .45 to .5 grams of fats per pound of body weight.

    1 to 1.25 grams of protein per pounds of body weight (IMO no more than 1 is needed)

    The rest of your kCalories come from Carb sources.

    Let me explain...Your fats+protein will give you a number of kCalories , you subtract this to your TDEE and then divide it by 4. This will be your Maintenance level. For example at your stats:

    Around a TDEE estimate of 2700 so:

    150g protein
    70-75g fat
    360g~ of carbs

    That is only to mantain. (Remember 1g of prot=4 kCals and 1 gram of carbs also=4 kCals , 1g of fat is 9 kCals)

    Now if you wanna put on weight I would suggest increasing kCals every 2 weeks or so by about 250-500 kCals in the manner of carbohydrates mainly. So you would be looking at:

    3200 kCals (for Workout days, on Rest days I would suggest lowering to just 2800~kCals , again from carbs)

    150g prot
    70g fat
    500g~ carbs


    Complex carbs, whole food sources , don't take supplements...you are too young.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  15. Thanks alot bro! That really helped and ill start doing that! What about whey shakes because ive been using those alot?

  16. Quote Originally Posted by Beach_Body View Post
    Thanks alot bro! That really helped and ill start doing that! What about whey shakes because ive been using those alot?
    Not better than a steak or egg whites...or tuna...or actual food. If your parents condone it fine, I don't see the need, but I know its just whey so nothing wrong either.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  17. Alright its not much throught it only 25g per scoop but i also eat alot of chicken and eggs!

  18. Quote Originally Posted by Beach_Body View Post
    Alright its not much throught it only 25g per scoop but i also eat alot of chicken and eggs!
    Steak, ground beef/turkey, milk, cottage cheese, greek yogurt, turkey. Those are good friends too.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  19. Lol we meet everyday! ?

  20. Quote Originally Posted by Beach_Body View Post
    Lol we meet everyday! ?
    excellent!
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  21. Yep so would this lean bulk be good to drop body fat or should i just cut? I was told that im around 15% but i have no accurate stats an i guess i want to be at around 10%

  22. Quote Originally Posted by Beach_Body View Post
    Yep so would this lean bulk be good to drop body fat or should i just cut? I was told that im around 15% but i have no accurate stats an i guess i want to be at around 10%
    Lean Bulks don't cut fat...they build muscle and ideally gain you NO fat. Trust me, at 10% with your weight and size you would look skinny rather than lean. Pack some muscle, your body will recomposition nicely along the way by being that young.

    Google Starting Strength it is a training program for beginners. Or you can also google 5x5. I would recommend you start with SS anyways so you learn proper form and the basic compound movements.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  23. Alright so i should stay at 15%? An ive been doing p90x thats how i lost all the weight i had but i guess i should veer more towards heavy lifting?!

  24. Quote Originally Posted by Beach_Body View Post
    Alright so i should stay at 15%? An ive been doing p90x thats how i lost all the weight i had but i guess i should veer more towards heavy lifting?!
    Please do so...and no matter what...Stay away from CrossFit people...-This is just My personal opinion, I just think they only set you up for joint damage...and well many other bad consequences...
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  25. Quote Originally Posted by Celorza

    Please do so...and no matter what...Stay away from CrossFit people...-This is just My personal opinion, I just think they only set you up for joint damage...and well many other bad consequences...
    Alright ill stop that and start just plain lifting! Thanks again for all the help!

  26. Quote Originally Posted by Beach_Body View Post
    Alright ill stop that and start just plain lifting! Thanks again for all the help!
    And do cardio too.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  27. Quote Originally Posted by Beach_Body View Post
    Alright so i should stay at 15%? An ive been doing p90x thats how i lost all the weight i had but i guess i should veer more towards heavy lifting?!
    Find people you can trust and who have knowledge on the subject. Preferably this would be someone with an education in kinesiology, exercise physiology, etc. Then, ask them as many questions as they will possibly allow. Ask about everything but most importantly form, have yours critiqued and always be open to suggestions, with good reason. Soak it all up like a sponge, get some books on proven programs, read articles and studies. Take in as much knowledge as you possibly can. I will say this though and head this warning, there is a lot of bullsh*t out there. People will want you to do this and do that, thats why you need someone you can trust and if the information you are receiving isn't grounded in science it isn't worth a thing. And please do not listen to your buddies about "oh this supplement, oh this exercise" stick to the basics get your diet in check and work the old school time tested lifts they will never fail you.
    Last edited by NYiron; 07-31-2012 at 11:31 PM. Reason: grammer

  28. Yeah i do lot of cardio! Run/bike everyday and rugby practice for 2 1/2hrs every other day!

  29. Quote Originally Posted by NYiron

    Find people you can trust and who has knowledge on the subject. Preferably this would be someone with an education in kinesiology, exercise physiology, etc. Then, ask them as many questions as they will possibly allow. Ask about everything but most importantly form, have yours critiqued and always be open to suggestions, with good reason. Soak it all up like a sponge, get some books on proven programs, read articles and studies. Take in as much knowledge as you possibly can. I will say this though and head this warning, there is a lot of bullsh*t out there. People will want you to do this and do that, thats why you need someone you can trust and if the information you are receiving isn't grounded in science it is worth a thing. And please do not listen to your buddies about "oh this supplement, oh this exercise" stick to the basics get your diet in check and work the old school time tested lifts they will never fail you.
    Seems legit thanks bro!

  30. Quote Originally Posted by Beach_Body View Post
    Seems legit thanks bro!
    No problem. Good luck, I envy you just starting out. Welcome to the iron lifestyle once its got you it never lets go. Enjoy the ride kid your in for quite an experience. Never lose sight of your goals no matter what happens, keep moving forward.
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