Get Cut-I Wanna See My Six Pack!

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  1. Quote Originally Posted by justreading View Post
    I totally disagree with this...

    Cardio should NOT be the basis of your deficit. Get your cals as low as you can without losing muscle and strength then only add cardio when the fat loss stalls.

    I've gotten to well under 10% without any cardio and I am an endo
    oh yeh because i can see where i put cardio should be the basis of your deficit....................... .....


  2. Quote Originally Posted by jrw View Post
    Says the guy who is 137 pounds. Not saying it isnt true, but I think you could probably do about anything and have abs at 137. Rock on.
    just to let you know i used to weigh 200 lbs
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  3. Quote Originally Posted by Rapist View Post
    oh yeh because i can see where i put cardio should be the basis of your deficit....................... .....
    You said eat maintenance then let cardio be the deficit...

    Workout your RMR and eat maintenance, use the cardio etc to take you into the deficit.

  4. Quote Originally Posted by chris808costa View Post
    just to let you know i used to weigh 200 lbs
    I think he meant that most people want abs with a larger amount of muscle mass to show and can get abs without that muscle mass without a problem if that is in their goals to do so.

  5. Quote Originally Posted by justreading View Post
    I think he meant that most people want abs with a larger amount of muscle mass to show and can get abs without that muscle mass without a problem if that is in their goals to do so.
    I know I was just being a smart ass lol
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  6. Holy moly 135! Didnt think that was possible j/k. But i dream of getting to 165-170. Im 200

  7. Quote Originally Posted by USNdoc0311 View Post
    Holy moly 135! Didnt think that was possible j/k. But i dream of getting to 165-170. Im 200
    That is a very attainable goal IMO. Used to be 6' and hoovered btw 155-160 for a long time then started drinking.... yada yada, now 205. At your height you can still be well defined and be under 170 it will just take a lot of cutting to get there; as I am finding out trying to get under 200 again for the first time in YEARS!

  8. I was 235 I am 5'9 AHHHHH....got back ni the gym and knocked off some Fatty fat fat,I just started the ultimate diet 2 yesterday at 204....If I was the most dense boned person alive, any opinions on what weight I will have to aim for to get to to see my six pack? (I haven't had an accurate bf% measure, the crappy enter your weight and height hold the sensor thing at LA Fitness says I am 19% BF) I have to say I am much closer to 15 because other than my stomach and ass I am pretty fat free, and my larger muscles have some good definition. But that's just an assumption too, and you know what those do....

  9. P.S I am starting a new thread on the Ultimate Diet 2.0 if anyone wants to join the discussion!

  10. Quote Originally Posted by AlmostRipped View Post
    I was 235 I am 5'9 AHHHHH....got back ni the gym and knocked off some Fatty fat fat,I just started the ultimate diet 2 yesterday at 204....If I was the most dense boned person alive, any opinions on what weight I will have to aim for to get to to see my six pack? (I haven't had an accurate bf% measure, the crappy enter your weight and height hold the sensor thing at LA Fitness says I am 19% BF) I have to say I am much closer to 15 because other than my stomach and ass I am pretty fat free, and my larger muscles have some good definition. But that's just an assumption too, and you know what those do....
    Sounds like your build is kinda like mine. I generally am 215 at 13ish then cut down to 202-205 so maybe at 190 you could be where you want

  11. Yeah my build is very similiar to yours, I was looking at your 16 week before and after that is freaking awesome! I look right now very similiar to your before except a little more definition in my chest and biceps....I am hoping 185...190 would be awesome!! Time will tell, I think when I get finished with this 8 week UD2 I will know the answer to this questions.

  12. OK...My diet is super dialed in, I am starting the fourth 8 day cycle on UD 2.0 and everyone in my life is commenting on how good I look, it is great, I am really not used to it...I think I got out of a ticket last night because the cop was diggin me =)...or she was at the end of her shift, whatever it's my own ego fuel...

    Anyway, I am starting to really slim down and I am even losing the pouch at my lower stomach, I believe that if I build my ab muscles themselves I will be able to see my six pack sooner, I can see a very faint outline if I pull the fat down...don't laugh I know you have done it before.

    My question is what in your opinions is the best ab workout to start building my actual ab muscles..this is my current routine, keep in mind I am doing the UD2 it is a carb cycle diet, I do this format on both my depletion and power workouts, and my high intensity, sometimes even cardio days....the following is my routine and what I have noticed about doing ab work...

    This is done in a circuit 2 sets--Excercises are varied but work the same muscles
    1.Lower Abs (ex. leg raises)
    2.Upper Abs (ex. Crunch)
    3.Obliques (ex. side Crunch)
    4.Transverse Abdominus (ex.superman)
    5.Lower back (ex. back extensions)

    I have noticed that my abs never feel sore, except after doing back to backs on both depletion workout days, then it hurts for 24 hours max....

    Are abs supposed to get sore like other muscles?
    What is the most effective frequency to work my abs to build the muscles?
    How long should my ab work take?
    Does my setup look good, can I make it more hardcore?

    Keep in mind my diet right now is very dialed in, I do cardio twice a week, 2 hardcore spin classes 30-55minutes or one spin class like that and then running in the park for about 20 minutes interval sprints.

    I feel like everything I am working on is pretty good, I have the right supplementation going on and I am focused on the right things, I just feel like I can do more to get my abs showing than I am doing now....As always input is appreciated!!!

  13. Abs are so core to the body that they evelution causes them to heal fast unless you OBLITERATE them but thats a good thing so, no they don't stay sore.

    Try HEAVY crunches... Work them like a regular body part, 2 or MAX 3 time s a week do 3 heavy sets, you should FAIL at 12-15 reps then 8-10 then on the final set you will die to even get 8 if you can... when you can do this add more weight and always err on the side of adding weight too fast ha.

    Once you build the muscle size they will always remain bigger even when you stop this heavy routine and having bigger muscles will show more at higher bf%, as long as you don't get fat right after doing this routine you won't look like you have a big gut. Just make sure your lower back is getting heavy training from other lifts as well you you don't get imbalanced.
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