Ever feel like giving up on getting abs? LOL

[TheNegation]

this is COMPLETELY false.

The timeframe, maybe. But eating in small portions will ramp up your metabolism

[sukhenkoy]

I always hear that getting a six pack has somewhat to do with genetics as well. Although I tend to disagree, this might be the case why you're not getting the results you want.

Regardless of genetics, though, I found that the key to getting a six pack is diet and a lot of ab workout. You seem like you're doing the exercise bit, but the diet is not as great. Cut out the processed foods and stick to fruits and vegetables and very lean meats. Everyone always says that you need x amount of protein, y amount of carbs, and z amounts of fat, but that kind of thinking becomes too technical for my liking.

Stick to all-natural foods (no frying and any of that garbage), and you should be alright.

[mathed]

I always hear that getting a six pack has somewhat to do with genetics as well. Although I tend to disagree, this might be the case why you're not getting the results you want.

Regardless of genetics, though, I found that the key to getting a six pack is diet and a lot of ab workout. You seem like you're doing the exercise bit, but the diet is not as great. Cut out the processed foods and stick to fruits and vegetables and very lean meats. Everyone always says that you need x amount of protein, y amount of carbs, and z amounts of fat, but that kind of thinking becomes too technical for my liking.

Stick to all-natural foods (no frying and any of that garbage), and you should be alright.

I agree man, I saw your pics and your stomach exercises are insane (way too many for me to attempt)

I have found that hardwork and smarts are the way to a 6-pack. Hardwork in the form of cardio and stomach exercises, the smarts are eating a healthy, frequent diet.

I could never gain a 6-pack and then I realized that weight/fat maintenance with cardio was essential. I did 5 miles a day to lose the flab and then 3 miles every other day once I got where I wanted to be mixed in with weight lifting/body weight exercises.

Once I started to eat more frequently- cut out the crap (no fast food, sodas, processed carbs, etc.), I could see my six pack within two weeks. I do the P90X- ab ripperX routine...300 plus reps, 11 different exercises, good stuff.

I agree with your points..TS should look at the Get in shape contest thread and see this man's results and what he did.....that's how you get there!!!

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DIET:
Morning: 1 apple, 1 pear, 1 orange, 1 banana, and about 1 liter of water

Pre-lunch snack: 2 apples, 1 pear, 1 orange, 1 banana

Lunch: 2 medium pieces of either boiled or oven-roasted lean meat (no salt added to meat, no oil). 1 tomato. 1 cucumber. Sometimes had some lettuce, radish, onions, other vegetables, etc. 2 eggs. About 1/2 cup of cottage cheese with honey. 1 banana.

I would snack on nuts, maybe 1 or two more fruits, and some cheese after lunch.

Dinner: Same as lunch.

I would drink throughout the day. Drank about 3-4 liters of water a day.

NEVER ATE AFTER 8:00 P.M. Sometimes I had work at 6:00 p.m and didn't have time to squeeze in dinner, so I would only be running on the food from lunch. As a matter of fact, that happened to me about 2-3 times a week, so there would be days where my last food would be ingested at about 3:00 p.m.

I think that's about it for diet. If you have any more specific questions let me know.

EXERCISE:
Main exercise: 60 leg raises, 30 pushups on bars. 60 situps, 30 pushups on bars. 60 situps with a twist to each side, 30 pushups on bars. 60 knee raises on the pullup bar, 30 pushups on bars. 60 repetitions on the ab wheel, 30 pushups on bars.

I did the main exercise 2 times a day.

Also I swam for about 15 minutes non-stop at a decent pace 5 days a week.

Mondays, Wednesdays, and Fridays: I would do 4 sets of 18 pullups, and 1set of 14 pullups on top of the swimming and main exercise.

Tuesdays and Fridays: I would do 4 sets of 85 regular pushups with no bar on top of the swimming and main exercise.

Also, Mondays, Wednesdays, and Fridays: I would do 4 minutes of scissors (ab workout), 6 minutes of bicycle (ab workout), and variations of 6 inches.

The variations of 6 inches would have me hold 6 inches for 10 seconds, rest for 1 second. I did the regular 6 inch (leg straight out, together) 11 times. THen I would do the same thing but with legs spread apart, also 11 times. Then I would do legs in the air, but at a 45 degree angle, also 11 times. At the end of that I would do a final set where I hold each 6 inch variation position for 15 seconds, and switch to the other position without dropping my feet (basically do 6 inches for 45 seconds).

Also, Tuesdays and THursdays: I would do 70 leg raises, 70 situps, 70 crunches, 70 touch-your-toes in the air, 70 situps with a twist to the side, 70 v-ups, 70 rowers, 70 decline situps, 70 knee raises, and 70 reps on the ab wheel.

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[Spartacus Sully]

The timeframe, maybe. But eating in small portions will ramp up your metabolism

not really. your metabolism stays the same and when you eat something whether it be a big meal or a small meal your metabolism is going to ramp up to just about the same point while its starting to digest the food.

eating small portions dosnt change your metabolism it just causes it to run at peak performance through out the day because your eating more often and your body is steadily breaking food down through out the day.

it also causes your stomach to get a little smaller over time with routinely eating smaller portions.

[F l i c k e r]

Co-sign what mr. shen said. I don't eat as big as I used to now, I eat small even when i'm not thinking about it.


On Topic: I know that feeling. It happened like two years ago when I was playing ball. I just said screw it and just exercised for football, whether i get the low body fat or not. Now not so much, it's kinda easy if you know how to do it. HIIT