ABS - Help!

[TheChronic]

Alright any suggestrions mucho appreciated.
I have been religious regarding Abs since January 1, I do everything under the sun. Leg lifts 100, Leg extentions 100, Crunches 100, Sides 50/50. Diet is good 4 to 5 meals a day - small. Light on Carbs, minus a beer or 3 cheat about 3 times weekly.
Cardio 45 minutes a day easy run, about 4 times a week & then cycling/ bike about, this gives me away as not huge to say the least, 100 to 200 miles a week. This is consistant since January 1 this yr. * I race bikes
Why can I not see my ABs? otherwise I'm pretty cut up.
Am I missing something? Carb only used when burned on long rides cept the beer cheat here & there. Flat stomach but no lines cept 2 in the mid section.
Please any advice much appreciated.
thanks!

 

[Sassy69]

Abs are made in the kitchen. Some people have genetically more visible abs, and if you aren't one of them, then to get them you need to tweak somethign - most likely diet, to get just a little more bodyfat off that mid-section area to get them exposed.

Can you post up your diet?

 

[jpt]

you can do all the cardio you want....if your diet isn't on point and your drinking beer here and there you won't get the results you want. like sassy said...post your diet and macros and we can help

 

[TheChronic]

Thanks I appreciate the responses!
Diet consist of 4 to 5 meals a day. Eggs a.m. with wheat bread
*Note I need carbs due to all the cardio done.
Chicken & Veg. @ 11a.m.
Beans burritto @ 2p.m.
Chicken or egss @ 4pm
then usually a big dinner - all steak & Veg.most common.
*about a gallon of water a day
*Also whip in a beer or 2 3 times a week, I know no excuses but with all the cardio I crave sugar and beyond protien bars I will not take in sweets.

Late night on occasion more beef

 

[SgtSlaughter]

define "beer" 1... or 12 pack?

Plug in all ur foods into www.fitday.com and copy/paste the macronutrient breakdowns for a total daily intake of Protein, Carbs, and Fats.

 

[TheChronic]

thanks for the FITDAY info. I'm on it and will keep you all posted!
Chronic

 

[Ghede]

HOLY MOTHER OF CATABOLISM, BATMAN!!!

Why in all the world does anyone do 100 reps of anything>!?!?!?!

WHY!?!

Would you do 100 squats?!! would you do 100 concentration curls?! NO! OF COURSE NOT!

then why in god's green earth would you do that to your abs?!



NEWSFLASH!: if you want to see abs, you have to HAVE ABS! You need to stop that sillyness of a gazillion reps that is devouring your LBM and train them like they are MUSCLES YOU WANT TO GROW. You want them to show through a higher percentage of bodyfat? Three sets. Heavy. No more than 8-10 reps per set MAXIMUM.

Progressive resistance. You get through the third set of cable crunches at 150lbs? Next time you add 10lbs. You can only to 6 reps? fine. Next time after that do 8.

Build thickness and density to your rectus abdominus and interior/exterior obliques with torsion movements. Kick the crap out of your deep muscle groups: transverse abdomina et al just like they were good ol' fashioned muscles that respond to the same stimula/response mechanisms that other muscles do and you will see phenominal results.

.

 

[Assertive Guy]

Alright any suggestrions mucho appreciated.
I have been religious regarding Abs since January 1, I do everything under the sun. Leg lifts 100, Leg extentions 100, Crunches 100, Sides 50/50. Diet is good 4 to 5 meals a day - small. Light on Carbs, minus a beer or 3 cheat about 3 times weekly.
Cardio 45 minutes a day easy run, about 4 times a week & then cycling/ bike about, this gives me away as not huge to say the least, 100 to 200 miles a week. This is consistant since January 1 this yr. * I race bikes
Why can I not see my ABs? otherwise I'm pretty cut up.
Am I missing something? Carb only used when burned on long rides cept the beer cheat here & there. Flat stomach but no lines cept 2 in the mid section.
Please any advice much appreciated.
thanks!

I'd agree with everything said. The only thing to add is (for me) the only way to gain real good abs was with a system I devised. Each rep is under full control. At the bottom of the movement I *touch* very lightly, just so I know Im at ground level, and loose no tension in the muscle doing so, then same - controlled going up - but not to the top. Stop at the highest point where you still have maximum tension. What I did was:

5 reps, 10 second break, 10 reps, 10 secs etc etc up to 25.

Once that got easy I added weights on my chest/dumbells.

Took a few months before I had the 6pack in my gallery (never juiced).

Assertive Guy

 

[TheChronic]

Thisi s great stuff, much appreciated!
I'll try more weight & focus on perfectrion while bringing down number of reps etc.
My diet needs tweeking & it iwll be tweeked!
thanks!

 

[pintoca]

HOLY MOTHER OF CATABOLISM, BATMAN!!!

Why in all the world does anyone do 100 reps of anything>!?!?!?!

WHY!?!

Would you do 100 squats?!! would you do 100 concentration curls?! NO! OF COURSE NOT!

then why in god's green earth would you do that to your abs?!



NEWSFLASH!: if you want to see abs, you have to HAVE ABS! You need to stop that sillyness of a gazillion reps that is devouring your LBM and train them like they are MUSCLES YOU WANT TO GROW. You want them to show through a higher percentage of bodyfat? Three sets. Heavy. No more than 8-10 reps per set MAXIMUM.

Progressive resistance. You get through the third set of cable crunches at 150lbs? Next time you add 10lbs. You can only to 6 reps? fine. Next time after that do 8.

Build thickness and density to your rectus abdominus and interior/exterior obliques with torsion movements. Kick the crap out of your deep muscle groups: transverse abdomina et al just like they were good ol' fashioned muscles that respond to the same stimula/response mechanisms that other muscles do and you will see phenominal results.

.

My abs are starting to show after reading this. Imagine if I actually start doing it!! Damn, I need to get me some underarmordouchiness shirts!

 

[Ghede]

My abs are starting to show after reading this. Imagine if I actually start doing it!! Damn, I need to get me some underarmordouchiness shirts!

One life's great joys is to see Bobby Geardouche in his Underarmour everything and his handles spilling out under his ElastoTop like badly formed sausages.

I had handles like that too, as bad as they come: I just didnt choose to wear body condoms to the gym while 'in transition'

 

[mlong23]

quit drinking so much beer. quit eating beef late at night. if you are going to eat beef, eat it in the mid day, preferrably after working out

 

[*Bunny*]

My abs are starting to show after reading this. Imagine if I actually start doing it!! Damn, I need to get me some underarmordouchiness shirts!

LMFAO ...

Sassy nailed it .. Ghede, you too

Other I'm sure did as well ...

IMHO, I never saw my 6 pack until I cleaned up my DIET