So here's the deal, I'm a Heath freak, I eat more clean than anyone I know, I have a great grasp of how, when, and what to eat. I lift 5 days a week, Cardio two days a week and on saturdays, abs every other day cycling weight and reps, I currently 5'11" 160-162lbs and have all but my bottom two abs, I thought it's all about what you eat cuz their so hard to hit consistently but I've been under 10% BF for over a year now and can't seem to get those bad boys to stick out like I want them to, any tips? Hints? Advice? Would be greatly appreciated.
Yeah kinda what I'm thinkin' fml ha
What ab exercises are you doing for lower abs?
Leg lift, resistant Ab curls, flutter kicks, knee lift, hangin leg/knee lifts things like that.. Alternating weight/ high rep days
Then take it down to 8% bf. Or 6 if you have to.
And you say you have a great grasp on how, what and when to eat but I'd say 80%+ of the time someone says that they have a bunch of misconceptions. So share a day's meal plan with us
Reverse crunches dude for sure, Swiss ball pikes
Thanks I appreciate the tips.
Meal 1: 4-6 eggwhites w/ jalapenoes
Wheat toast no jelly
1 cup Black coffee
1/2 apple w/ raw almond butter
Meal 2: 1 scoop Myofusion shake w/ water
Meal 3: 6oz turkey cutlet
1 cup fresh broccoli
Meal 4: pre: aminos, Myofusion,
Meal 5: post: IntraPro 3 scoops w/ water
6oz chicken breast
1 cup grilled peppers
Meal 6: celery w/ 1 tbs almond butter or 1/2 chicken breast about an hour before bed.
Well, depending in the amount of almond butter, you aren't nearly getting enough healthy fats for general health, much less optimal hormone levels. And eyeballing it, I'd wager that's in the 1500-1800 calorie range, which if you aren't consistently losing weight is a sign of other issues.
If u ask me, myofusion is kinda garbage... Too much going on in it, also made very irregular/bloated.. I LOVE big blend by betancourt n it's got similar ingredient profile... Also, IMO - great meal plan for maintenance of lean body, however if you're trying to see those lower abs you might need to cut out the wheat bread or the apple... I have found that you shouldn't mix cArbs n fats in the same meal bc fats blunt the digestion of carbs... I know u don't wanna dip too low calorically n u need cArbs for energy, but u may needto go keto to achieve what you're trying to do.. Personally, due to genetics , I have to eat less thsn 25g cArbs/day to see my abs, otherwise I just retain too much water.. Bf is 10-12 but water/estro/Cort kills my midsection! Hope this helps
AND I burn 400-700 Cal 4 days a week w cardio!!! And don't lose a pound! FMLLLLLL
Maybe best to get thyroid blood tests, and cortisol saliva tests
Yeah I try and stay around 2000 when I'm cutting, cuz with genetics I know playing a factor I store anything excess, I'll deff get into some of the healthy fats tho I love the almond butter, almonds, peanuts, stuff like that anyways, and what could
Be those other things u mentioned? Like a possible thyroid problem or something of that nature?
Thanks again. And I know what u mean with the Myofusion it does make me bloat and has alot of extra ingredients, it was just really low carb so I didn't look much further into it. #dumb
Thyroid is possible, high estrogen levels and or low testosterone levels could play a factor too. Maybe even slight insulin insensitivity
Yeah u deff could be right my
Mom and her mom have diabetes, hope that's not it and hopefully not low test ha
That is a low cal count/ low carb count. I am very carb sensitive but I spike my cals and carbs on lift days (I follow the Lean Gains Protocol) I, like you plateaued around the 10% BF mark using your current nutrition style. Once I switched to LG I started shredding fat again. It's something to look into if all else fails.
The Lean Gains / IF learning and Discussion Log
This is a very helpful thread started by MrKleen.
Thanks alot bro I'll def take a look at it
Well, any of those are still treatable, so its not all bad. Can or do you get fasted bloodwork annually ? It doesn't normally cover the hormones but if blood glucose is towards the high end it might indicate insulin issues. Really need a glucose tolerance test to be sure. But off the top of my head your resting metabolic rate without activity should be around what you eat.Originally Posted by TexasState12
Just to clarify what do u mean around what I eat?