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pwejr88
LSU Fan
Friend of Bill W.
Member since Apr 2007
31952 posts

How do I get that six pack? UPDATE page 2
5’10”
157 lbs.
Stopped the gains to cut.
Down 26 pounds overall.
Maintaining any muscle I built with 1:1 lbs:protein
I’m satisfied with everything except my stomach.. it’s significantly smaller but still a little pooch.
Doing 1-2 HIIT sessions a week. (Stopped that nonsense)
Got a caliper ordered.
What activities and specifically diet, do I need to be doing?
This post was edited on 10/12 at 10:31 pm


GEAUXT
USA Fan
Member since Nov 2007
26972 posts
 Online 

re: How do I get that six pack? UPDATE page 2
I have to get unhealthily (is that a word?) thin to have a decent 6 pack.

I have given up trying


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
19787 posts

re: How do I get that six pack? UPDATE page 2
quote:

5’10”
157 lbs.


And you don't have a 6 pack? Give up maybe?


pwejr88
LSU Fan
Friend of Bill W.
Member since Apr 2007
31952 posts

re: How do I get that six pack? UPDATE page 2
I was 185 at my biggest.
Last little bit of gut won’t go away.
Seems like 100% of the fat on me goes to my mid-section and neck.


Babboo
Grambling Fan
New Orleans
Member since Jul 2013
968 posts

re: How do I get that six pack? UPDATE page 2
5’11
160 lbs

Was up to 185 as well. Weight in boobs, gut and neck. Nothing to my chicken legs. Started cutting 3 years ago and now am even off alcohol entirely for 6 months. Just realized it’s a marathon / lifestyle and will eventually get in better shape if I stay consistent month after month. Trying to not burn out is important or you’ll just get out of shape again. Find workouts you like, discover healthier foods each month and eventually you’ll get what you want.


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40
Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
5978 posts

re: How do I get that six pack? UPDATE page 2
Hate to sound cliché, but abs are really made in the kitchen.

You can do a bunch of exercises to strengthen them, but they won't really be visible until you get to around 6-8% Body Fat percentage. You're probably around 12-14% right now.

If you really want abs then you'll need to cut more.


pwejr88
LSU Fan
Friend of Bill W.
Member since Apr 2007
31952 posts

re: How do I get that six pack? UPDATE page 2
Ok thanks but how?

How many calories, fats, carbs a day?
Workout with weights and HIIT or HIIT only how many times a week?


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
19787 posts

re: How do I get that six pack? UPDATE page 2
quote:

Ok thanks but how?

How many calories, fats, carbs a day?
Workout with weights and HIIT or HIIT only how many times a week?




He's partially correct. At 5'10 and 157lbs, you likely just don't have enough muscle for it to be pronounced.


Aristo
LSU Fan
Baton Rouge
Member since Jan 2007
12455 posts

re: How do I get that six pack? UPDATE page 2
Check out Athlean X on youtube, Jeff does a break down that should help you with eating and exercising for this exact situation.


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100
Yeti_Chaser
Member since Nov 2017
1375 posts

re: How do I get that six pack? UPDATE page 2
At that weight you probably need to build your abs up. I can start seeing my top 4 abs at around 15%. Never got much lower than that but I would think at 12% they would start to stand out


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100
Atttaboy
LSU Fan
Atlanta, GA
Member since Aug 2014
199 posts
 Online 

re: How do I get that six pack? UPDATE page 2
I’m 5’7”-ish and 145 lbs and have a six pack at 57 years old. It’s diet but also building leg and butt muscles. If you can build quads, hams, glutes and calfs, then that helps with the entire build and really helped me allow my abs to pop. I also play pickleball fairly aggressively, which burns a ton of calories for me in a lot of stop and go movements.

I’ve always eaten clean - little to no sweets, Beige carbs, fried foods, etc., but have a drink or 2 every night.
This post was edited on 8/13 at 6:06 am


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120
LSUfan20005
LSU Fan
Member since Sep 2012
6403 posts

re: How do I get that six pack? UPDATE page 2
Ever had your hormones tested?


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31
RickfromArizona
Arizona Fan
Sonoran Desert
Member since Sep 2013
336 posts

re: How do I get that six pack? UPDATE page 2
You need to figure out why you want a 6 pack. If it’s to look cool, a 5’ 10” 145 lb male has never achieved that. You may wanted to start tacking on mass.


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210
alajones
LSU Fan
Derptown
Member since Oct 2005
31269 posts

re: How do I get that six pack? UPDATE page 2
I remember my “six pack”. I played football at 5’11”, 235. When I was a junior, I got down to 218 during wrestling season. If I scrunched up really hard I could barely see the outline of some ab muscles.


That’s all I have to add. Try Keto.
This post was edited on 8/11 at 5:44 pm


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litenin
LSU Fan
Houston
Member since Mar 2016
1769 posts

re: How do I get that six pack? UPDATE page 2
I’ve always had a somewhat lean build but never had a 6 pack and never will. At 40 now, I’m content with more visible abs.


jdaute2
LSU Fan
lafayette, LA
Member since Nov 2012
807 posts

re: How do I get that six pack? UPDATE page 2
5’10” and 157 is almost exactly my height and weight. I’ve had abs my whole life so I never really focused on what to do to get them. 36 now and still have them. I do a lot of HIIT and cardio and hit the heavy bag a few times a week but I don’t dedicate a bunch of time to getting abs so I’m not sure what advice I could give. I’m not strict with any diet aside from fasting a few days a week I just don’t eat a lot in general.


Popths
LSU Fan
Baton Rouge
Member since Aug 2016
2553 posts

re: How do I get that six pack? UPDATE page 2
Some of it is genetics.


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DownshiftAndFloorIt
LSU Fan
Here
Member since Jan 2011
55419 posts
 Online 

re: How do I get that six pack? UPDATE page 2
Best abs I ever had in my life was 5'8 175lbs and 12% bf. You need to bulk up amd focus on your core/power lifts IMO.


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Sus-Scrofa
Arkansas Fan
Member since Feb 2013
3389 posts
 Online 

re: How do I get that six pack? UPDATE page 2
quote:

I have to get unhealthily (is that a word?) thin to have a decent 6 pack.

I have given up trying


I agree with this. For the average guy in his 30s and 40s, cutting down to good six pack weight will make you look sickly scrawny and thin everywhere else.

Average guy muscle mass at six-pack body fat percentage really isn't ideal.


Athos
Missouri Fan
Member since Sep 2016
7354 posts

re: How do I get that six pack? UPDATE page 2
Unless you’re a career bodybuilder or you’re an athlete where working out is also your job, I’ve never saw the point in them.

The diet to maintain that 8-10% to see them really pop means you’ll never or rarely eat anything out of enjoyment. Be hardcore in tracking your macros or eating the same shite day in and day out.

Plus, if you have a naturally thin face, you’ll look like skeletor dropping that much fat.


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