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Diet help

Scram007

New member
Hi all
My name - zilv gudel

I really need some help with my training/diet.

I've been training on and off for years. I'm 34 5ft 8 at 67kg. I don't know my body fat % but I don't have abs but same time I'm not fat lol.

I was thinking of taking some prohormones but after careful consideration I want to get really lean first. Can anyone help what I need to do to get lean? I can use an online calculator to gauge how many calories I need to take but I don't really know how to calculate the calories in my meals.

I typically eat on a daily basis:

Breakfast: 2 fried eggs and cup of tea lol

Lunch: airfried chicken

Dinner: Airfried chicken - 1 Leg piece, 2 wings, 2 lamb chops

My lifts:

Bench press: 85kg
Deadlift: 100kg
Squat: 90kg
Overhead press: 50kg

My split:

Chest/Back
Shoulder/legs
Full body on weekend including arms

I never do abs or any cardio apart from warmup.

Any advice is appreciated. I don't mind paying someone to help write up a diet plan etc.

Thanks
 
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Download Macro Factor. Best $10 I've ever spent monthly. Kinda like MyFitnessPal but more in depth.
 
I also like Layne's Carbon Diet Coach.
My initial reaction is to think you're not eating enough, and it looks like zero carbs. so you likely need more balance.
 
As stated there are some good apps out there that can help. Or if you eat pretty much the same thing every day, like me, you can chart it out on excel or another spreadsheet app. You can use calorieking.com to get calorie counts for most everything out there and also look at the labels for any packaged foods. Below is a screenshot of a diet build in progress, columns are Food, Amount, Fat, Carbs, Protein, Calories, Fiber Red font is the totals.

1767113041064.webp
 
I dont have abs that show up. Some people think if you just diet down abs will show up. I don't believe that, I've tried. I think the people who say just diet down have been doing stealthy core exercises for a long time like horse riders tend to have super abs when they diet down. You need to train them just like you'd train other muscles and consciously engage them when doing compound exercises. I've started doing that and it's helped abit. That's my experience anyway.
 
recompme said:
I dont have abs that show up. Some people think if you just diet down abs will show up. I don't believe that, I've tried. I think the people who say just diet down have been doing stealthy core exercises for a long time like horse riders tend to have super abs when they diet down. You need to train them just like you'd train other muscles and consciously engage them when doing compound exercises. I've started doing that and it's helped abit. That's my experience anyway.
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I don't agree at all but I'd compromise and say that 50% of the time this is unnecessary in the same way that some power lifters have great arms without training arms. I actually do have to train my arms a lot to see any progress at all, but I only work abs if I feel there is an actual weakness in the core effecting my squats and deadlifts. otherwise if I'm at 10% I'm looking at a washboard. I trained abs for a decade, then didn't train them for a decade and the only difference for me is bodyfat.
 
Dustin07 said:
I don't agree at all but I'd compromise and say that 50% of the time this is unnecessary in the same way that some power lifters have great arms without training arms. I actually do have to train my arms a lot to see any progress at all, but I only work abs if I feel there is an actual weakness in the core effecting my squats and deadlifts. otherwise if I'm at 10% I'm looking at a washboard. I trained abs for a decade, then didn't train them for a decade and the only difference for me is bodyfat.
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I get where you are coming from he does say he's been working out on and off for a while. If you've worked abs indirectly or directly they should show up when you diet down. If you've got poor core engagement / haven't really worked them out directly, dieting down to show them won't work. If what scram is saying is accurate then I'd hazard a guess he might have poor core engagement and so working them directly should help. I mean it can't hurt so why not just pop a few ab exercises in. But yeah its 50/50, all depends on if he's engaging his core correctly, that will be a hard question to answer cos most people don't have to think about it, it just happens.
 
recompme said:
I get where you are coming from he does say he's been working out on and off for a while. If you've worked abs indirectly or directly they should show up when you diet down. If you've got poor core engagement / haven't really worked them out directly, dieting down to show them won't work. If what scram is saying is accurate then I'd hazard a guess he might have poor core engagement and so working them directly should help. I mean it can't hurt so why not just pop a few ab exercises in. But yeah its 50/50, all depends on if he's engaging his core correctly, that will be a hard question to answer cos most people don't have to think about it, it just happens.
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I honestly don't mean this to be an insult but the term is skinny fat.
if he gets a legit bodyfat test and comes back at 8% with no visible abs then I digress and except that I am wrong. looking from a BMI perspective, he's considered "Healthy " at 22.5.

my best abs are usually at 26.6 which is considered overweight, lol. He is likely far undertrained. without a bodyfat test from a dexoscan or something, even a simple photo to show development of areas like arms, delts, etc would probably give us an idea of why he is quite light, but seemingly not that lean.

for instance, this is me at a obese BMI of 27



1767804909589.webp



My guess is that bodyfat is 15-18+% with a lot of room to grow a lot of lean mass which will need a better nutritional approach and serious strength training.

the other thing is people often have abs when they don't think they do. I've seen countless people say "I just want abs" but they have them. they literally have them. what they don't realize is they're comparing themselves to either stage ready bodybuilders at 2-4%, or tanned fitness models using light manipulation, photoshop, and literal airbrushing of makeup on their abs to make them stand out.
 
Dustin07 said:
I honestly don't mean this to be an insult but the term is skinny fat.
if he gets a legit bodyfat test and comes back at 8% with no visible abs then I digress and except that I am wrong. looking from a BMI perspective, he's considered "Healthy " at 22.5.

my best abs are usually at 26.6 which is considered overweight, lol. He is likely far undertrained. without a bodyfat test from a dexoscan or something, even a simple photo to show development of areas like arms, delts, etc would probably give us an idea of why he is quite light, but seemingly not that lean.

for instance, this is me at a obese BMI of 27



View attachment 257731


My guess is that bodyfat is 15-18+% with a lot of room to grow a lot of lean mass which will need a better nutritional approach and serious strength training.

the other thing is people often have abs when they don't think they do. I've seen countless people say "I just want abs" but they have them. they literally have them. what they don't realize is they're comparing themselves to either stage ready bodybuilders at 2-4%, or tanned fitness models using light manipulation, photoshop, and literal airbrushing of makeup on their abs to make them stand out.
Click to expand...
No
Dustin07 said:
I honestly don't mean this to be an insult but the term is skinny fat.
if he gets a legit bodyfat test and comes back at 8% with no visible abs then I digress and except that I am wrong. looking from a BMI perspective, he's considered "Healthy " at 22.5.

my best abs are usually at 26.6 which is considered overweight, lol. He is likely far undertrained. without a bodyfat test from a dexoscan or something, even a simple photo to show development of areas like arms, delts, etc would probably give us an idea of why he is quite light, but seemingly not that lean.

for instance, this is me at a obese BMI of 27



View attachment 257731


My guess is that bodyfat is 15-18+% with a lot of room to grow a lot of lean mass which will need a better nutritional approach and serious strength training.

the other thing is people often have abs when they don't think they do. I've seen countless people say "I just want abs" but they have them. they literally have them. what they don't realize is they're comparing themselves to either stage ready bodybuilders at 2-4%, or tanned fitness models using light manipulation, photoshop, and literal airbrushing of makeup on their abs to make them stand out.
Click to expand...
No offense taken, the lass I'm with says you look hot btw, she was questioning why I'm looking at a pic of a bloke lol. Told her your my personal trainer and you say I'll have abs like that in a month. I figure I'll be bored of her in 2 months so if she hangs around for a few weeks waiting for them that'll do.
 
recompme said:
No offense taken, the lass I'm with says you look hot btw, she was questioning why I'm looking at a pic of a bloke lol. Told her your my personal trainer and you say I'll have abs like that in a month. I figure I'll be bored of her in 2 months so if she hangs around for a few weeks waiting for them that'll do.
Click to expand...
ahaha fasting might get you there. but at the end of the day I think you need a structured eating and hypertrophy plan. My guess is truly that with the right programming in your lifting, you're gonna get leaner (abs) as you gain weight and build more mass.

at 5'8" I'd like to see you closer to 75kg with abs, maybe 79 with the abby outline but not shredded. But don't go thinking you can put on 30lbs in a month. that's like a 1-2 year commitment probably.
 
There are some ppl who just have no lower abdominal muscles, the shape of your abs plays a role too and those things are genetic but you still gotta get your leanest. Someone show me a picture of yourself 10% bf without abs. Even the Rock who was notorious for never having abs and bad abdominal structure, dispite always being in shape, but magically had abs when he finally got down around 10-12% for Black Adam.
Screenshot_20260110-064153.webp


Now in this division, these guys don't get bodybuilding lean they've only got to get to about 8 to 10% and throw on some board shorts, here's an example of a person with no lower abdominals (he's also not lean enough for a show, he came in kind of fat for a competition) but you can just tell by the structure of his abs that is lower abs don't ever show up. If you're someone like this then those lower abs will never appear, it's just genetics, but if you truly are That Lean, even if you don't have abs, your stomach should be flat, hard as a rock and there's probably some veins that show around the V at your waist.
Screenshot_20260110-070241.webp
 
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