abs question...

[regurgitator]

I wasn't sure which board to post this but here goes: I have been training heavy for about 5 months and I am just starting to see some noticeable effect on my abs. How long does it usually take to get decent abs? I am not genetically gifted or anything, just a normal guy. I am 28, 5'11", weigh 182 with around 11-12%bf. I want to get it down to 9% and that last bit of mini-love handles just wont go away. My waist is 32" now but I would like to get rid of any excess fat. I have been getting allot stronger and gained some size and lost some body fat since I started training(I did the body for life program and then switched to the labrada program)- but abs are hard as hell to get in shape. I do 4 days a week of aerobic exercise for 20-40 minutes at a time and I lift 3-4 days a week. My diet is very clean, the only day I eat anything unhealthy is on sundays. I eat 6 meals a day(3 being labarada MRP's) and drink a gallon of water a day. I figure I am getting about 250-300 g's of protein a day so that should be enough. I am only doing abs 3 times a week now, should I up that? Most of the huge ripped guys at my gym say it takes about a year of heavy training to see abs results, what do you guys think? I am looking to get up to 199 and get very lean and solid. I train in martial arts as well so I stay active- what would your advice be to me? Just keep it up and I will see results? I have been training with my girlfriend and she is in the same boat, she is only 125 pounds but from what I understand it takes longer for girls to get abs in shape than it does for guys. Sorry such a long post, any advice would be appreciated. By the way, I have a friend who is totally ripped and he dosent even do abs! dont you hate that! of course he does the ocassional cycle unlike me so...

 

[needleboy]

bf must be bleow 10% for abs to show, preferably around 7-8%

 

[regurgitator]

-->>

yeah that makes sense. So what can I do to get it that low? continue what I have been doing?

 

[Belial]

3 MRPs? Labrada's are loaded with maltodextrin, which is a no-no for cutting. Ask this over at the diet board, they'll help you out.

As far as ab workouts go, 2 sets of hanging leg raises and 2 sets of weighted crunches on a decline will suffice. Abs don't grow much, so don't waste your time.

 

[mlomker]

I am only doing abs 3 times a week now, should I up that? Most of the huge ripped guys at my gym say it takes about a year of heavy training to see abs results, what do you guys think?

No point in doing too much abs...your abs get a good workout balancing the bar. Are you using any thermogenics? I've been taking the ECA stacks every day and I've gone from 20-15% bf in 2 weeks (my routine sounds very similar to yours). I'm sure progress will slow for me at some point....I've never been below 11%...should be interesting.

I assume you know about clen/t3 cycles.

 

[MonStar1023]

I firmly believe that your abs are found in the kitchen. All the ab work in the world wont do any good if you have a layer of bodyfat covering your abs. I have seen some of the best abs ever come from guys who dont do any direct ab work, but have an extremely low % of bodyfat. Look over at the diet board for a good fat-loss diet. I am currently trying to lose fat using Mr.X's Shift Diet which seems to be working well.

 

[Phemomena]

i'll have to agree... abs are 95% diet... try eating more clean food... post your diet over on the diet board and maybe someone will help ya out overthere...

and for whoever said that you MUST be below a certain bf % to see abs... i'm at 16% female and i see abs... everybody is different, it's genetics and there's really no hard and fast number... it's great to set a goal to work towards, but don't set it with the assumption that you'll have great abs at that %...

 

[b fold the truth]

I love spending endless time in the mirror looking at my ab.

B True

 

[Belial]

Women can see their abs at a much higher bodyfat %, due to their particular fat storage patterns. But you're right, there is no absolute number.

 

[regurgitator]

--->>>>

I should clarify, the Labrada MRP's I use are the low carb lean body shakes. I had my bf at around 9-10% but it went up slightly, I drink wine with dinner on ocassion and it does add calories. I will post my diet on the diet board. Thanks for the advice people. I do 3 sets of 30-40 hanging leg raises and 3 sets of to failure crunches followed by 3 sets of the crunch machine- about 30 reps. Seems to keep me sore so its working. Just have to lower my bf to see the abs.....