23yo girl wants a 6pack - help!
- 05-23-2013, 08:16 AM
Hi everyone -
I have a goal to achieve a 6 pack!
I'm 5'3, 160cms, 58kgs and 17% body fat but feel as though I can't get that last bit gone!
I have been eating a diet of around 1350 calories for about 6 months time with very few carbs! (Less than 10%) as instruction of my trainer.... Doesn't seem to be getting me anywhere.
Does anyone have any suggestions as to what I should try?
- 05-23-2013, 08:23 AM
05-23-2013, 08:27 AM
05-23-2013, 08:37 AM
05-23-2013, 08:56 AM
05-23-2013, 09:00 AM
05-23-2013, 09:02 AM
Yeah that's what I'm thinking -
Just wondering if people think 1350 cal per day with less than 10% carbs sounds right? I train 6 times a week - combo of hiit and weights.
05-23-2013, 09:02 AM
05-23-2013, 09:09 AM
I've been on this plan since January. I've had some weekends where I've eaten crap I should t have but other than that I generally stick to the calorie intake and carb restriction...
Am getting to the point where it's just annoying and I know there must be another way to stay lean and healthy!
05-23-2013, 09:09 AM
Also, how many days weights and how many days HIT? I might stop the HIT as well and go to a fast walk (4.0 or so) to put your heart rate more in your Target heart rate and just do 35-45 minutes instead of HIT for a little while too?
But give me a little more on what your eating and your macros and we can go from there.
05-23-2013, 09:11 AM
05-23-2013, 09:14 AM
A.) what kind of background does your trainer have?
B.) Does your body respond poorly to carbs? Do you get bloated and gain weight easily?
C.) Have you been doing 10% carbs for 6 Months?
05-23-2013, 09:21 AM
Pretty sure my trainer is a one trick pony - nothing special or over qualified. (Cert 4)
Been on this particular diet since January.
I don't respond badly to the good carbs like potato rice quinoa and oats etc
05-23-2013, 09:23 AM
Imo you should up the carbs a bit and lower the fat. Make sure you drink plenty of water too. Looks like you are not far away from your goal. You obviously have some disipline. Thnx for the pics!
05-23-2013, 09:24 AM
I would have you do 4 days long, 30-45 minutes of fast paced cardio (in your THR) and do 2 days HIT
Then add in a little carbs, maybe just 20% Carbs, 45% protein, 35% fats.
Take in the Carbs in the AM then post workout, other then that keep everything else as directed by your trainer and see how your body responds to that.
05-23-2013, 09:26 AM
Okay sounds good to me! Love carbs and not having them is taking a massive amount of discipline! So still sticking to 1350 calories is not gonna screw my metabolism?
05-23-2013, 09:29 AM
r u keeping track with a cal tracker. 10% carbs--are u keeping ur carbs under 40gm a day? keto is really good for a quick drop in body fat. if your not really doing keto do it. if u want to speed it up use ECA or clen(clen is fuked up).
to be honest ur belly looks great. ur bf is low. more development might be the issue if ur looking for a 6 pack. in that case. do keto + fasted cardio + ECA 2-3week. then bump up carbs drop fat and do tons of core.
stablize ur diet inbetween
05-23-2013, 09:36 AM
Pretty sure I can't get ECA here in Australia (from what I know)
Will try bumping up the carbs and changing the cardio + heavier core work!!
Thanks for all the good advise guys! Ill have a 6 pack in no time if I keep trying I'm sure
05-23-2013, 09:41 AM
05-23-2013, 09:45 AM
05-23-2013, 10:05 AM
05-23-2013, 10:21 AM
Before I say anything, you look great already. I see you mentioned that you were going to do it, but up to this point, have you tried weighted core work, such as weighted sit-ups or cable crunches? It may be beneficial for you to try that and some squats perhaps. Hell, even dead lifts. Anything with weight that will engage your core. Stuff like that will help overall as well.
"Everybody has a plan until they get punched in the face"
05-23-2013, 02:53 PM
05-23-2013, 05:24 PM
Hey OP, I recently been doing simulator diet very low carb great results since January then I plateaued, I found what definitely help as JBVA said above weighted crunches and core exercise defiantly bring out the shape in tummy although your tummy looks awesome!
I found by taking a complete 7days off from dieting to eat what I wanted by throwing in carbs and the odd white rice or pasta was enough to reset my body back to fat burning. I'm 2 weeks back into dieting and seeing results again, you may just need to reset your metabolism! You don't want your body to think its normal to survive on limited carbs & low calories!
05-23-2013, 06:16 PM
I haven't done fasted cardio for about a month now as I hit the plateau about 2 months ago. Since then I've maintained the same
Body fat with some muscle gains.
Worked on going heavier on abs yesterday and yep this morning they are burning! Haven't had this feeling for a while.
Weighted ab crunches (machine) 5 x 20
Hanging leg raises 5 x 10
Cable crunches 3 x 20
Decline twists + 5kg 5 x 20
This is the workout I put myself through yesterday - much different than what I usually do with trainer.
Will add a couple of days of fasted cardio in 2-3 days a week + bump carbs to 20% and I think ill feel great. - another thing I was considering was a carb cycle eating plan.
05-23-2013, 09:53 PM
carb up on work out days. no carbs on off days. carb cycling is really great for gains.
u might just need more ab development.
u ever look up lean gains? did it a while back dropped a ton of weight
05-23-2013, 10:05 PM
05-23-2013, 10:11 PM
05-23-2013, 10:12 PM
05-23-2013, 10:15 PM
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