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Started By
Message
How do I get that six pack? UPDATE page 2
Posted on 8/11/20 at 11:34 am
Posted on 8/11/20 at 11:34 am
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?
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 10/12/20 at 10:31 pm
14
Posted on 8/11/20 at 12:02 pm to pwejr88
I have to get unhealthily (is that a word?) thin to have a decent 6 pack.
I have given up trying
I have given up trying
Posted on 8/11/20 at 12:19 pm to pwejr88
quote:
5’10”
157 lbs.
And you don't have a 6 pack? Give up maybe?
Posted on 8/11/20 at 1:05 pm to Hu_Flung_Pu
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.
Last little bit of gut won’t go away.
Seems like 100% of the fat on me goes to my mid-section and neck.
Posted on 8/11/20 at 1:12 pm to pwejr88
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.
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.
Posted on 8/11/20 at 1:34 pm to pwejr88
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.
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.
Posted on 8/11/20 at 1:50 pm to Bonkers119
Ok thanks but how?
How many calories, fats, carbs a day?
Workout with weights and HIIT or HIIT only how many times a week?
How many calories, fats, carbs a day?
Workout with weights and HIIT or HIIT only how many times a week?
Posted on 8/11/20 at 1:54 pm to pwejr88
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.
Posted on 8/11/20 at 1:57 pm to pwejr88
Check out Athlean X on youtube, Jeff does a break down that should help you with eating and exercising for this exact situation.
Posted on 8/11/20 at 2:04 pm to pwejr88
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
Posted on 8/11/20 at 3:34 pm to pwejr88
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.
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 8/13/20 at 6:06 am
Posted on 8/11/20 at 3:56 pm to pwejr88
Ever had your hormones tested?
Posted on 8/11/20 at 5:07 pm to pwejr88
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.
Posted on 8/11/20 at 5:43 pm to pwejr88
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.
That’s all I have to add. Try Keto.
This post was edited on 8/11/20 at 5:44 pm
Posted on 8/11/20 at 7:07 pm to pwejr88
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.
Posted on 8/11/20 at 9:13 pm to litenin
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.
Posted on 8/11/20 at 9:30 pm to jdaute2
Some of it is genetics.
Posted on 8/11/20 at 11:33 pm to pwejr88
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.
Posted on 8/12/20 at 6:48 am to GEAUXT
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.
Posted on 8/12/20 at 8:08 am to Sus-Scrofa
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.
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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