8% BF and no abs...

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saderboy80

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Hey guys please let me know if I’m in the right section. Never posted in this section before.

So to get right to it a few months ago I got my BF measured using the BODPOD done by a professional in a research lab and had a BF level of 8.1% (still have the print off sheet) at 163lbs. Yet I still did NOT have abs. BMR was 1777 Cal.

24yrs old and 5’9 1/2”

I obviously hold most of my fat in my abdominal area. What am I doing wrong and how can I get a aesthetic set of abs? The obvious answer would be lose more fat but any other tips?

Should I resort to fat burners? Topical fat burners? Working out abdominals more? Lower cortisol or estrogen? Increase test (natty supps)?

Thanks in advance!!
 
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ValiantThor08

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Try the ketogenic or carnivore diet. You will drop subq water, and excess fat.
 
jrock645

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How tall are you?
 
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Whisky

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How tall are you?
I’m gonna guess 6 foot plus. Only possible explanation is very little lean mass and a tall frame cause at 8% bf anyone should have abs.

What’s your lifting history OP? I think the answer probably is there....
 
john.patterson

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OP - are you currently lifting? What does your diet and training schedule look like?
 
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saderboy80

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I’m gonna guess 6 foot plus. Only possible explanation is very little lean mass and a tall frame cause at 8% bf anyone should have abs.

What’s your lifting history OP? I think the answer probably is there....
I am 5’9 1/2”
Or 176cm


Lifting history: 10yrs of lifting, started off in high school lifting for football and power lifting (max lifts: 315 bench, 450 squat and 450 dead).

Currently much weaker though and training around a lot of injuries, 5-day split w/ abs everyday (back, chest, shoulders, legs, arms). Low-moderate weight (because of injuries) and high reps 15-20. I choose 1 exercise per session to go to failure otherwise I lift more to chase the pump instead of heavy weight (still use progressive overload concept).

Stretch, foam roll, 30min on recumbent bike, then lift.

Diet:

Pre-workout meal: 1/2 oats, 25g whey protein, 1tbspn PB and cinnamon

Post-workout: 30g protein (it’s a blend of whey/casein), 3 whole eggs, 1/2c spinach

2 other meals later: fish/chicken or 85/15 ground beef and 1c of vegetables (changes)

Supps: multivit, fish oil, cissus, glucosamine/chondroitin, collagen, turmeric and preworkout
 
DGator86

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Lift more and use your abs more.
Deadlift properly, squat deeply. Do both heavy as long as you have good form.

Do 100 sit-ups a day with full range of motion. All 100 in one sitting. If it burns, good. When it’s unbearable, stop.

Do more compound movements. Isolated movements are good but only as an accessory.

A strong core is a result of necessity. If your body isn’t getting the signal that it needs strong abs, then it won’t.
 
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saderboy80

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Lift more and use your abs more.
Deadlift properly, squat deeply. Do both heavy as long as you have good form.

Do 100 sit-ups a day with full range of motion. All 100 in one sitting. If it burns, good. When it’s unbearable, stop.

Do more compound movements. Isolated movements are good but only as an accessory.

A strong core is a result of necessity. If your body isn’t getting the signal that it needs strong abs, then it won’t.
Yes, core is definitely used in compound movements (primarily squat, dead and OH press).

I do weighted crunches 3x50, weighted ab machine 6x25 5x/week.

Any modifications you would add?
 
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Whisky

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Yes, core is definitely used in compound movements (primarily squat, dead and OH press).

I do weighted crunches 3x50, weighted ab machine 6x25 5x/week.

Any modifications you would add?
Isometric holds, anti flexion and extension stuff .......but........I’m really confused as to how you don’t have abs with that lifting history and bf - I mean the rest of you must look shrink wrapped - can you put a pic up? Is this really no abs or just not really really shredded looking abs?
 
jrock645

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I’m gonna guess 6 foot plus. Only possible explanation is very little lean mass and a tall frame cause at 8% bf anyone should have abs.

What’s your lifting history OP? I think the answer probably is there....
Agreed, that was my thinking as well.
 
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saderboy80

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Isometric holds, anti flexion and extension stuff .......but........I’m really confused as to how you don’t have abs with that lifting history and bf - I mean the rest of you must look shrink wrapped - can you put a pic up? Is this really no abs or just not really really shredded looking abs?
I’ll add those in!

Unfortunately, that was my last cut that I got the BODPOD test and I’m currently bulking. Just looking for info for my next cut.

The only proof I have is this print off.
IMG_1183.JPG
 
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Whisky

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I’ll add those in!

Unfortunately, that was my last cut that I got the BODPOD test and I’m currently bulking. Just looking for info for my next cut.

The only proof I have is this print off. View attachment 173765
Lol, I meant a pic of you bro. Don’t doubt the reading you got. Just trying to figure it out for you
 
john.patterson

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I am 5’9 1/2”
Or 176cm
(max lifts 315 bench, 450 squat and dead)
163lbs, 5'9", 450 squat?! Sheesh. That is impressive.

I would focus on core work then. Clearly you have a strong core with lifts that big. I would focus on isolating your abs (crunches, leg raises, etc.)
 
DGator86

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163lbs, 5'9", 450 squat?! Sheesh. That is impressive.

I would focus on core work then. Clearly you have a strong core with lifts that big. I would focus on isolating your abs (crunches, leg raises, etc.)
TF?! 450 squat?!
You REALLY need to preface every time you ask for advice with that....
 
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saderboy80

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163lbs, 5'9", 450 squat?! Sheesh. That is impressive.

I would focus on core work then. Clearly you have a strong core with lifts that big. I would focus on isolating your abs (crunches, leg raises, etc.)
No I was 185lbs when I squatted 450, pulled 450 and benched 315.

Then I cut to under 165lbs.
 
BEAST73

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Hey guys please let me know if I’m in the right section. Never posted in this section before.

So to get right to it a few years ago I got my BF measured using the BODPOD done by a professional in a research lab and had a BF level of 8.1% (still have the print off sheet) at 163lbs. Yet I still did NOT have abs. BMR was 1777 Cal.

24yrs old and 5’9 1/2”

I obviously hold most of my fat in my abdominal area. What am I doing wrong and how can I get a aesthetic set of abs? The obvious answer would be lose more fat but any other tips?

Should I resort to fat burners? Topical fat burners? Working out abdominals more? Lower cortisol or estrogen? Increase test (natty supps)?

Thanks in advance!!
1.What’s your body fat percentage now?Because above you said a few years ago,you got your body fat percentage measured by Professional.

2.You doing to much ABS training.

3.Topicals will not help you get abs or maintain. Proper diet,Training,and Recovery.

4.I would add HIIT cardio.

5. 1777 calorie intake need to be lower.
 
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saderboy80

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TF?! 450 squat?!
You REALLY need to preface every time you ask for advice with that....
I apologize, I’m not trying to brag. I know there are guys more knowledgeable on here then me! So I’m just trying to learn!
 
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saderboy80

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Lol, I meant a pic of you bro. Don’t doubt the reading you got. Just trying to figure it out for you
I’m sorry, my bad! I am no longer this lean, so I don’t have a picture.
 
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saderboy80

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1.What’s your body fat percentage now?Because above you said a few years ago,you got your body fat percentage measured by Professional.

2.You doing to much ABS training.

3.Topicals will not help you get abs or maintain. Proper diet,Training,and Recovery.

4.I would add HIIT cardio.

5. 1777 calorie intake need to be lower.
Yes, I got it done in June.

Currently I’m bulking and my best estimate of BF is 15-16% on a bio-electrical impedance scale.

But I am trying to learn and plan for my next cut.


Should I switch the steady state cardio for HIIT cardio then?

Direct ab work 1-2x/week?
 
BEAST73

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Yes, I got it done in June.

Currently I’m bulking and my best estimate of BF is 15-16% on a bio-electrical impedance scale.

But I am trying to learn and plan for my next cut.


Should I switch the steady state cardio for HIIT cardio then?

Direct ab work 1-2x/week?
Slowly work your way into the HIIT cardio and do it twice a week. Doing numerous of direct ABS training will not give you a 6 pack. Topical fat burner is very effective when one is at 5-10% Body fat.
 
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saderboy80

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Slowly work your way into the HIIT cardio and do it twice a week. Doing numerous of direct ABS training will not give you a 6 pack. Topical fat burner is very effective when one is at 5-10% Body fat.
I will implement HIIT cardio. What is your thoughts on fasted cardio?
 
DGator86

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I apologize, I’m not trying to brag. I know there are guys more knowledgeable on here then me! So I’m just trying to learn!
It’s all good bud. It’s just clear you’ve already been up there. As far as “seeing” abs, the best thing to do is hit them hard. Every damn day. Switch up the stimulus so your body won’t know what’s coming next. If you can get to numbers like that your foundation is good. The “aesthetics” comes from frequent, high volume training.

Also, look into man makers and pretty much anything from Gym Jones.
 
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ValiantThor08

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Have you ever combined Keto or carnivore diet with IF?
I dont do IF due to how many calories I consume, 3 to 3500 daily. But I know IF has worked great for many doing keto or carnivore. I do carb backloading keto. I am keto for my first two meals, and then I have a carb laden dinner.
 
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Jeremyk1

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Switch up the stimulus so your body won’t know what’s coming next.
Yeah, confuse your muscles, because they totally have brains and can predict what workouts you’re going to do and prepare themselves to not grow. Makes sense.
 
jrock645

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I dont do IF due to how many calories I consume, 3 to 3500 daily. But I know IF has worked great for many doing keto or carnivore. I do carb backloading keto. I am keto for my first two meals, and then I have a carb laden dinner.
Curious how you came up with that. What was the goal? What are the benefits? Did you arrive at this via experimentation or did someone else turn you on to it? Interested in the method to the madness.
 
tyga tyga

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Curious how you came up with that. What was the goal? What are the benefits? Did you arrive at this via experimentation or did someone else turn you on to it? Interested in the method to the madness.
John kiefer coined it. It’s literally called carb backloading, typically more common with lean individuals.

You’re suppose to keep carbs non existent until post workout (use caffeine through the day) and stimulate glut-4 post workout to have the carbs “shuttled” directly to muscle tissue.

Edit** OP also, be mindful that dropping your calorie intake to bare bones isn’t advisable. Once you’re caloric intake is that low, where do you go from there? Add small bouts of cardio first. When dieting, muscle retention should ALWAYS be priority.
 
jrock645

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John kiefer coined it. It’s literally called carb backloading, typically more common with lean individuals.

You’re suppose to keep carbs non existent until post workout (use caffeine through the day) and stimulate glut-4 post workout to have the carbs “shuttled” directly to muscle tissue.

Edit** OP also, be mindful that dropping your calorie intake to bare bones isn’t advisable. Once you’re caloric intake is that low, where do you go from there? Add small bouts of cardio first. When dieting, muscle retention should ALWAYS be priority.
What if you workout first thing in AM?

Sounds similar to TKD, though I’m guessing you’re eating a lot more carbs than on tkd.
 
tyga tyga

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What if you workout first thing in AM?

Sounds similar to TKD, though I’m guessing you’re eating a lot more carbs than on tkd.
Kiefer suggests to continue to drink black coffee or take 200mg caffeine post workout (to keep fat burning moving) OR eat a small 30-50g high GI ~ ripe banana post workout and that’s it until 5-6pm when you would normally have your CHO backload or you skip the small amount of CHO altogether and wait until 5-6pm to backload
 
john.patterson

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I dont do IF due to how many calories I consume, 3 to 3500 daily. But I know IF has worked great for many doing keto or carnivore. I do carb backloading keto. I am keto for my first two meals, and then I have a carb laden dinner.
Just an FYI - this diet strategy probably works, but it shouldn't be considered keto. Just because low/no carb meals are consumed doesn't make it a ketogenic diet. if I'm reading correctly you are eating carbs every day, correct?

In order for your body to switch from using glucose as it's primary source of energy over to fat (ketosis), you need to deprive the body of carbohydrate and any stored glucose. This typically takes 2-3 days of no carb intake.

By eating no carbs in the morning you aren't producting ketones, you would simply be using the stored energy (carbohydrate) from dinner the night before. Definitely could be effective, but definitely not keto.
 
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Just an FYI - this diet strategy probably works, but it shouldn't be considered keto. Just because low/no carb meals are consumed doesn't make it a ketogenic diet. if I'm reading correctly you are eating carbs every day, correct?

In order for your body to switch from using glucose as it's primary source of energy over to fat (ketosis), you need to deprive the body of carbohydrate and any stored glucose. This typically takes 2-3 days of no carb intake.

By eating no carbs in the morning you aren't producting ketones, you would simply be using the stored energy (carbohydrate) from dinner the night before. Definitely could be effective, but definitely not keto.
I'm definitely in ketosis every day. I have the blood results to prove it. After consuming my carb meal, you bet it gets me out of ketosis. The carbs are shuttled into my muscle, and by the next day I am in ketosis, and my body uses both fat and glucose for fuel. I used to test daily, to prove to myself, and others that were skeptical, that I could bounce right back into ketosis due to metabolic flexability, I can easily burn both fat and glucose for fuel, and both at the same time, every day. If you look at my logs, I have two going now, I posted some pictures of my ketone readings. When someone is fat adapted, they can do what I do, and bounce in and out of ketosis on a day to day basis. I eat a ketogenic meal for breakfast and lunch every day, experience no hypoglycemia, experience constant fluid energy, not blood sugar ups and downs, then for dinner, I can carb out, and no issues the evening, no issues the next day. I'm satiated, I dont get hunger pains. nice.
 
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ValiantThor08

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What if you workout first thing in AM?

Sounds similar to TKD, though I’m guessing you’re eating a lot more carbs than on tkd.
If you workout in the morning, you can still eat your carbs for dinner. Some days I have to lift early, and I still consume carbs for dinner.
 
HIT4ME

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I'm definitely in ketosis every day. I have the blood results to prove it. After consuming my carb meal, you bet it gets me out of ketosis. The carbs are shuttled into my muscle, and by the next day I am in ketosis, and my body uses both fat and glucose for fuel. I used to test daily, to prove to myself, and others that were skeptical, that I could bounce right back into ketosis due to metabolic flexability, I can easily burn both fat and glucose for fuel, and both at the same time, every day. If you look at my logs, I have two going now, I posted some pictures of my ketone readings. When someone is fat adapted, they can do what I do, and bounce in and out of ketosis on a day to day basis. I eat a ketogenic meal for breakfast and lunch every day, experience no hypoglycemia, experience constant fluid energy, not blood sugar ups and downs, then for dinner, I can carb out, and no issues the evening, no issues the next day. I'm satiated, I dont get hunger pains. nice.
This makes very little sense, as a ketogenic diet will impair metabolic flexibility.
 
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ValiantThor08

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This makes very little sense, as a ketogenic diet will impair metabolic flexibility.
The ketogenic diet improves stable blood sugar levels, and insulin sensitivity. It gets your body used to using fats as a primary fuel source. When it is adapted to fat as fuel, even when you reintroduce carbohydrates, that adaption sticks, and your body knows how to utilize fat and glucose as fuel. I have the bloods to prove it.
 
John Smeton

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Lets see a picture.

Abs like any body part are genetic. Some people all they have to do is get very lean and they show well. other people have to build them up, and still have a challenge showing them when they get very lean.
 
muscleupcrohn

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I’m a little skeptical of this, unless you’re some anomaly who still stores a substantial amount of fat on your abs even at an overall body fat of ~8%, which seems rather unlikely.
 
BEAST73

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saderboy80,are We talking about Subcutaneous or Visceral Fat?
 
tyga tyga

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saderboy80,are We talking about Subcutaneous or Visceral Fat?
Would have to be sub, visceral fat is what “protects” organs (intestines, liver ect) and is stored behind the abdomen wall.
 
BEAST73

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The topic title should be changed. He’s not 8% Body fat. 15-16%
 
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saderboy80

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I’m a little skeptical of this, unless you’re some anomaly who still stores a substantial amount of fat on your abs even at an overall body fat of ~8%, which seems rather unlikely.
How can you be skeptical? I said I had a professional do a body fat test using a BODPOD. This is the gold standard for body fat measurement, unless you do an underwater weighing test.

I also said I have nothing to proof and am not trying to brag, only looking for advice.
 
muscleupcrohn

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How can you be skeptical? I said I had a professional do a body fat test using a BODPOD. This is the gold standard for body fat measurement, unless you do an underwater weighing test.

I also said I have nothing to proof and am not trying to brag, only looking for advice.
For one, I haven’t seen a picture. I said it’s possible if you store body fat in a VERY abnormal way. But without seeing a picture, how can anyone even attempt to answer your question when you only give them half the information?
 
BEAST73

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It’s a body fat measurement. This means subcutaneous fat and not visceral.
The reason why I asked,because its hard for Me to believe a person is 8% BF without visible ABS. Also I know the difference between subcutaneous and Visceral Fat.
 
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ValiantThor08

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The reason why I asked,because its hard for Me to believe a person is 8% BF without visible ABS. Also I know the difference between subcutaneous and Visceral Fat.
Someone with bad ab size, and high cortisol levels could fit that scenario. Not out of realm of possibilities.
 
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saderboy80

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Someone with bad ab size, and high cortisol levels could fit that scenario. Not out of realm of possibilities.
I actually got my blood drawn Friday. Still waiting on cortisol, estrogen, and test results.
 

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