23yo girl wants a 6pack - help!

I'm going to interject here Pixie and ask about a few things first.

1. How is your sleep?
2. How is you post workout nutrition?
3. How is your gut flora and liver function?
4. Do you consume gluten?
 
EBF_2356 said:
I'm going to interject here Pixie and ask about a few things first.

1. How is your sleep?
2. How is you post workout nutrition?
3. How is your gut flora and liver function?
4. Do you consume gluten?
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1. I sleep a about 8hours a night. No problems
2. I have a protein shake with carbs post workout
3. I work on alkalising with greens and plenty of water
4. Generally avoid wheat/gluten and dairy

I guess I'm getting great results just get sick of the same thing. Need to keep it interesting!!
 
pixiethree said:
1. I sleep a about 8hours a night. No problems
2. I have a protein shake with carbs post workout
3. I work on alkalising with greens and plenty of water
4. Generally avoid wheat/gluten and dairy

I guess I'm getting great results just get sick of the same thing. Need to keep it interesting!!
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Subbed. Will be interested to see how u mix it up pixie :)
 
This was my transformation in 8 weeks. In both pictures I weigh 58kg. Perfect reminder why the scales really are nothing to go by. Hit a plateau and went backwards for a bit after that but am seeing some really good results once again!!
 

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If it ain't broke don't fix it.

My suggestion, look at re feeds and add in intervals 2 times per week.

Start at 5 mins warm up, 10 mins SOLID work, 5 cooldown and increase each week by 2 minutes of work.

You using fish oil?

My supp advice, use fish oil, magnesium, zinc and vitamin d3. Try for 1 month with Sprints added in and message me and let me know. I will be very surprised if you don't lean up doing what I just mentioned
 
carb loading will do the trick

Hi the issue is your body is holding onto the last bit of fat because it has adjusted to what your intake has been for 6 months, do carb loading so that on your heavy days bump up the carbs to 20%, medium days 15 and low days drop to 5%...it's important to do this so your body is thrown for a loop and it allows your body the extra carbs it needs to repair itself, make sure you get those extra carbs after your workouts so they absorb and don't turn to fat as well. If you nee dmore info let me know but that should take car of it.
 
pixiethree said:
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?
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Hi. :)
 
Hi there. You need to cycle your carbs.
have hi carb days and low carb days. And try to go two days out of the week with no carbs. (No starches)
 
Women generally need more carbs than men, and by doing this for a long period of time you're likely slowing down your thyroid and effecting your other hormones. I think you can achieve more definition, but if you're going for the ripped 6 pack look that you see women on magazines sporting, you'll need to understand that they are likely photoshopped, and definitely on exogenous hormones.

Your body is going to try its damnedest to hang on to that last bit of body fat, as when you drop too low it's going to change your hormones and likely cause fertility problems, biologically speaking being fertile is the most important thing. There is a direct correlation with female gymnast and delayed puberty due to low body fat.

Simply put, a highly defined six pack is not going to be healthy for you, I hadn't seen anyone point that out so I thought it'd mention it.

Maybe you should look into carb back loading, and see if maybe that would help you drop a bit lower, it'll definitely be healthier for you than a sustained keto diet.
 
mrgoodbar0 said:
Women generally need more carbs than men, and by doing this for a long period of time you're likely slowing down your thyroid and effecting your other hormones. I think you can achieve more definition, but if you're going for the ripped 6 pack look that you see women on magazines sporting, you'll need to understand that they are likely photoshopped, and definitely on exogenous hormones.

Your body is going to try its damnedest to hang on to that last bit of body fat, as when you drop too low it's going to change your hormones and likely cause fertility problems, biologically speaking being fertile is the most important thing. There is a direct correlation with female gymnast and delayed puberty due to low body fat.

Simply put, a highly defined six pack is not going to be healthy for you, I hadn't seen anyone point that out so I thought it'd mention it.

Maybe you should look into carb back loading, and see if maybe that would help you drop a bit lower, it'll definitely be healthier for you than a sustained keto diet.
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I don't see why women would need more carbs. In fact I would suggest women have less carbs. Not as much muscle to soak up the carbs. I like carb back loading but wouldn't suggest it to most females. Looks like she could test it out but would have to keep a watchful eye or else could gain fat back. I like the idea of ultra low carb doing 12 hour fast skipping breakfast with large weekly refeeds lasting 6 hours.
 
Tomahawk88 said:
I don't see why women would need more carbs. In fact I would suggest women have less carbs. Not as much muscle to soak up the carbs. I like carb back loading but wouldn't suggest it to most females. Looks like she could test it out but would have to keep a watchful eye or else could gain fat back. I like the idea of ultra low carb doing 12 hour fast skipping breakfast with large weekly refeeds lasting 6 hours.
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I am speaking from a hormonal and health standpoint.

I would at least suggest checking basel body temperature upon waking daily, as well as throughout the day and keeping a record of it. Consistent low basel body temp can indicate a thyroid issue or not enough calories. Large swings in basel temp could potentially indicate adrenal fatigue and large swings in cortisol.
 
You look great and your body fat is low. If you want a 6 pack I think the reason you haven't got one is the muscle just isn't there. In order to build a strong core you will probably need to do some heavy lifting; squats, deadlifts, kettlebells and so on. Check out Girls Gone Strong and in particular Neghar Fonooni.

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pixiethree said:
This was my transformation in 8 weeks. In both pictures I weigh 58kg. Perfect reminder why the scales really are nothing to go by. Hit a plateau and went backwards for a bit after that but am seeing some really good results once again!!
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Girl, you're a huge inspiration. I'll hit my cardio session even harder and think about your awesome transformation. Thank you for sharing, you look gorgeous!! Wow.... ;)
 
Squat. Heavy! Learn how from a powerlifter. Women are hardwired for endurance so endless cardio simply downregulates your metabolism as an adaptation response. Women also have a tendency to stay away from good ol' fashioned compound lifting on an unfounded fear of getting bulky, which is absurd and nigh impossible unless AAS are used ... Not to mention that powerlifting squats will make your butt bigger and rounder, which is awesome. And super hot.Skip the endless rep/set schemes in the muscle comics and just focus on getting stronger in the basics (squat, bench press, deadlift, overhead press, chin ups), with a little consistency you won't believe how awesome you will look in a short amount of time. You look really lean as you are, please be wary of getting leaner as you run a very high risk losing your hair, reproductive ability, etc. Strong females are soooo sexy, especially if they keep enough fat to maintain the curves that make them women :)FWIW I have had some great success using kettlebell complexes to gain muscle, lose fat and get a hell of a lot stronger... So much so that my wife is using a similar protocol from the same author... It's only been 1.5 weeks and I'm already complaining that her yoga pants aren't as tight lol, but I definitely ain't griping about how her bootyus awesumus region is shaping up...Also,realize that long term caloric restriction will hinder your efforts, and that eating and training for strength will pay the best dividends long term. Here's a simple formula: eat the bulk of your calories on training days, after your training. Eat starchy carbs after your most intense training sessions. Avoid fats when eating high carb, except with a cheat meal (or cheat day) which is when you should eat whatever the hell you want and enjoy every last bite without guilt of any kind. On non training days, just eat proteins and veggies. Get plenty of fish oil and moderate amounts of EVOO and virgin coconut oil.
 
Surprised no one has said it yet, but your metabolism is damaged. Your trainer right now is garbage, find another one ( I suggest shreddedbyscience on Instagram, knowledgeable and probably WAY cheaper than what you're paying now). Your macros should NEVER be calculated by a % of your total calories. In active individuals, fat/ protein requirements are based off of your body composition, not how many calories you eat in a day. You should also have been given a set refeed macro plan that is separate from your daily macros, and a specific interval in which to have your refeeds.

The fact that your trainer did none of this pisses me off.. Too many idiots getting certified and calling themselves experts while ignoring facts like metabolic damage.

If you find a decent trainer, they will slowly step up your calories in the form of carbs and fat, essentially repairing your metabolism. You'll start losing weight again while eating more food than you are now, crazy huh? Good luck!
 
EBF_2356 said:
If it ain't broke don't fix it.

My suggestion, look at re feeds and add in intervals 2 times per week.

Start at 5 mins warm up, 10 mins SOLID work, 5 cooldown and increase each week by 2 minutes of work.

You using fish oil?

My supp advice, use fish oil, magnesium, zinc and vitamin d3. Try for 1 month with Sprints added in and message me and let me know. I will be very surprised if you don't lean up doing what I just mentioned
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Am taking all those except for zinc. Hit a plateau so felt things needed to be changed up a bit :) thanks for your advice.
 
Also look into panethine to minimise conversion of testosterone (yes women need some test to build muscle which in turn burns fat) to cortisol.
 
EBF_2356 said:
Also look into panethine to minimise conversion of testosterone (yes women need some test to build muscle which in turn burns fat) to cortisol.
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Hey again - ill have a look into it.

I had alot of blood work done recently which came back with high testosterone, slightly sluggish adrenals and thyroid and vit d deficient.

Started taking vit d, iodine/selenium, magnesium and vit c....

Will test again in a few months....
 
Ok.

Its good you got bloods done. They are hell expensive here in Sydney.

Look into Rhodiola from woolworths (chill pill).

Stay away from caffiene also. Lower abs in usually chronic elevation of cortisol which also decreases insulin sensitivity meaning more love handles.

Train heavy, sprint, be smart with carbs, keep protein and fats in range, sleep and take your basic Supps as listed

Also, SLEEP
 
EBF_2356 said:
Ok.

Its good you got bloods done. They are hell expensive here in Sydney.

Look into Rhodiola from woolworths (chill pill).

Stay away from caffiene also. Lower abs in usually chronic elevation of cortisol which also decreases insulin sensitivity meaning more love handles.

Train heavy, sprint, be smart with carbs, keep protein and fats in range, sleep and take your basic Supps as listed

Also, SLEEP
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I drink coffee every day and take jack3d which also contains caffeine. Have you heard of clenbuterol? You'll get your six pack I guarantee haha
 
TEH253 said:
I drink coffee every day and take jack3d which also contains caffeine. Have you heard of clenbuterol? You'll get your six pack I guarantee haha
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you have much to learn youngling...

this is some of the most irresponsible advice I have seen. not to me, but in this thread because the OP SHOULD NOT consider the banned substance. Yes it is very good but the problems it gives with it's long half life are not worth the temptation.

PLUS the OP is a lady. NEGGED REPS for you bud. sorry to be blunt but this information can land someone else, let alone you, in the ER at Hospital.
 
EBF_2356 said:
you have much to learn youngling...

this is some of the most irresponsible advice I have seen. not to me, but in this thread because the OP SHOULD NOT consider the banned substance. Yes it is very good but the problems it gives with it's long half life are not worth the temptation.

PLUS the OP is a lady. NEGGED REPS for you bud. sorry to be blunt but this information can land someone else, let alone you, in the ER at Hospital.
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Aww I'm a loser now. Shucks :(
 
no need for the sarcasm...save it for your own personal time...

if you result to clen, you really haven't dialed in your diet and training or other factors such as sleep to lose fat.

I wish you luck in your endeavors, oh, and try not to be the next ER casualty.

--> This is not a shot at you personally, just your poor advice.
 
EBF_2356 said:
no need for the sarcasm...save it for your own personal time...

if you result to clen, you really haven't dialed in your diet and training or other factors such as sleep to lose fat.

I wish you luck in your endeavors, oh, and try not to be the next ER casualty.

--> This is not a shot at you personally, just your poor advice.
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My bf is 7% ill say without Clen so I think I know a thing or two
 
you might be 7% at your peak.

I'm not going to get into a pissing contest.

I would rather be 10.5%, squat over 400lbs, deadlift 450lbs and bench 250lbs at 83kg and ENJOY food, not tip toe around it
 
Yeah I would never really be interested in clen..... Yeah I want a 6pack but my health comes first and I think I can do it the natural way :)
 
EBF_2356 said:
you might be 7% at your peak.

I'm not going to get into a pissing contest.

I would rather be 10.5%, squat over 400lbs, deadlift 450lbs and bench 250lbs at 83kg and ENJOY food, not tip toe around it
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I've been cut year round, nothing new. I'd rather stay cut, bench twice my body weight, touch rim, and stay aesthetic as **** like I've been doing (:
 
EBF_2356 said:
you might be 7% at your peak.

I'm not going to get into a pissing contest.

I would rather be 10.5%, squat over 400lbs, deadlift 450lbs and bench 250lbs at 83kg and ENJOY food, not tip toe around it
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I bench almost 100lbs more than you lol
 
DO YOU EVEN SQUAT?

I'm not going to go into these childish games.

Pixie, just keep on the good path.

I'm jumping out of this thread.
 
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