ABS: some help pls

[absgirl]

Hi everyone ,

Finally I found a site were obviously you get an answer back .
I'm a 22year young female from belgium.
I'm 1.83m tall and weight: 59kg.(inches and pounds , dunno)
That isn't much for my height , I know , but still I got allot of fat on my belly.
I'm doing workout for at least one year now .
I can feel that my abs r stronger then ever , but the prob is , I still don't see them .And I want my sixpack back .A few years ago I had them , but I was hit in a accident so I need to quit my training.
So I've started all over and every muscle you can see except my freeking abs.

Now the exercises I'm doing for it are :

*Reverse crunches
*Side Bends
*Russian Twist
*Crunchers

and my 1hours cardio .
And on top off it I'm taking Stacker 4 (the one with ephinedrine ), fat burning product witch helped me allot allready, and a shake of 500ml milk , low fat ,with whey protein.(Is this a good thing)


Now , what can I do more to increase it?
I'm working out 6days in a week(except Sunday)for at leats 3hours.

So if you have suggestions for me , I would be soooo happy .
If you know a product , that works , that can help me too , and is available in belgium , let me know too .



Then another thing ,

My boyfriend is a bodybuilder and every summer he takes a "cure" to grow more .
He's gonna try something new , but I wanna know if it's dangerous :
*Testex
*Proviron
*Boldone
Al at the same time , Is it dangerous?

He doesn't want to talk with me about it otherwise I could be worried , so why should I be worried??

Thx for all the info you can give me

 

[Daisy_Girl]

(sorry I haven't gotten back to your PM.... )

Abs are all diet. If your diet is clean, then it is more likely you will eventually get abs (but that isn't a guarantee).

6 days a week at 3 hours a day seems VERY VERY excessive. You can work out 24 hours a day and NOT see results. More is NOT better. Especially if you don't have your diet down exactly. Not a healthy diet, not a good diet, not an okay diet. A CLEAN DIET. See my post at the top of this board for more information on a clean diet.

Post up a couple day's worth of food intake (exact foods, amounts, time you eat, specific preparation, condiments, liquids, etc.) and your exact workout routine. I am SURE we can clean up your diet more and with all that working out, I KNOW we can cut some of that out.

Welcome!

 

[absgirl]

THX Daisy ,

well I eat everyday in the week the same :

*7am : cereals with low fat milk (50gr.cereals and 100ml milk)
*10am: a whey protein shake (500ml low fat milk and 10grams protein)
*13.30pm: some fruit (most 1banana and 1kiwi)
*15pm: a whey protein shake (same as on 10am)
*22pm:100grams dry spaghetti with 75grams boiled chicken


too much or a bad diet??

THX for the respond Daisy_girl.
Hope you can help me

 

[velvett]

THX Daisy ,

well I eat everyday in the week the same :

*7am : cereals with low fat milk (50gr.cereals and 100ml milk)
*10am: a whey protein shake (500ml low fat milk and 10grams protein)
*13.30pm: some fruit (most 1banana and 1kiwi)
*15pm: a whey protein shake (same as on 10am)
*22pm:100grams dry spaghetti with 75grams boiled chicken


too much or a bad diet??

THX for the respond Daisy_girl.
Hope you can help me

I would take meal one and switch to oatmeal or cream of wheat and 3-5 whites and 1 whole egg. If you really like fruit have it in the morning for now but if the results still don't happen lose the fruit.

Meal three - protein (your pick) and a cup or two of veggies (something green or bell peppers - any color) You could add a a small yam or 1/2 potato to that on a high workour day.

Meal five - protein (again your pick - try fish nice amount of protein and easy going down) - cup or two of veggies as above.



Daisy and Spatts have a nice diet around here somewhere as well - I'll tey and track them down for you.

 

[velvett]

http://www.elitefitness.com/forum/showpost.php?p=3095439&postcount=6

Daisy's

 

[absgirl]

THX Velvet!!

 

[scfitnessgal]

Hey sweety! Not only do you have to eat clean, but you have to throw some cardio in atleast 3 days a week for 30-45 minutes, I promise you should see a difference then.
GOOD LUCK!

 

[absgirl]

hey scfitnessgal , thx for the info , but I'm doing some cardio , 5days a week for 1hours at least , sometimes one hour a half .
But I'll let you know how my progress is going .

i'll be back

 

[absgirl]

k, it's bin a while and hell do I have good results .

I've changed the diet a little bit , more protein and veggy's and it changed allot .And 1hour cardio ,3days a week.
My abs r visible and hard as a rock !

If i know how to put some pics in here I'll show you the before and now progress.

Thx y'all !

 

[Daisy_Girl]

I've changed the diet a little bit , more protein and veggy's and it changed allot .And 1hour cardio ,3days a week.
My abs r visible and hard as a rock !

*sigh* Another convert...who finally realized that endless cardio and/or drug use is NOT the way to results. Getting serious about DIET is.

I am VERY happy you got results. That is SO awesome.

Now what are the goals? What is the focus next?

Post pics: when you reply to a thread, you will see a box that says "additional options" (below the 'submit reply' button). The second choice in that box is 'attach files'. Click 'Manage Attachments'. A box will open that will allow you to upload pics on your harddrive. Browse for their location, add the pics, click 'upload'. Submit reply.

Got it?

 

[absgirl]

You're right Daisy_girl , cardio is great but If you put a healthy diet on it it's even better .
I'll never gonna use something , now I'm sure you'll get a fabulous result with a good diet an some cardio with it .

My goal is to lose a little bit more bodyfat , i'm now at 13% , wich is fine but I wanna go for 11% .
Definitly improve my abs more and more , again thx for everything i'm sooo happy with the result I now have.
Trying to stay on the weight I'm at, 57kg , but improving my biceps and triceps just a little bit more , don't wanna look too puffed up .

Do you know some good excercises for the leggs , that's actually my weakest point for now .


And yes , Daisy_girl I got it and I'll put them in some of the next days .

THANK YOU so much 4 everything Daisy_girl and the other ppls who helped me with it .

You all have to believe it : You don't need all those drugs to improve your looks !

 

[Daisy_Girl]

Do you know some good excercises for the leggs , that's actually my weakest point for now .

Legs....not sure what you do now... but here are some ideas.....you can do them as just bodyweight exercises, or add dumbbells. It's up to you. I rarely use heavy weight for my legs - they respond well to repetitive high intensity leg workouts without weights. My leg workouts usually consist of 30-45min, no breaks, I go from one exercises to another immediately. It is almost like a cardio workout.

Walking Lunges (do like 50-100 for each side and your legs will be screaming!)

Backward Lunges (back leg raised, shift BW over front leg, lower down, like 1 legged squat)

Step-Ups (bench about knee-level, step up, alternate legs)

Jump Ups (same as step-up, but instead you jump up with both feet then step down)

Stationary Lunges (do reps on one side, then switch sides)

Toe Taps (bench knee-level, alternate tapping toes up on bench fast, so you are kinda jumping...hard to explain....)

Then there are weighted exercises....
Squats, Stiff Legged Deadlifts (SLDL), Deadlifts

I typically stay away from Isolation machines, such as Leg Extension and Leg Curl. For me, they do very little that Compound Exercises don't do.

 

[absgirl]

THX Daisy_Girl :

I've worked a program out for the legs and wanna know your opinion
about it.
The first schedule is for monday and the second for thuesday.




the things I wanna do r the following :

Stiff-Legged Deadlifts 4x10
Safety Squats 4x10
Glute-Ham Gastroc Raises 4x15
Lunge Walking 4x15
Hack Squats 4x10

and two days after the following :

Strength Shoe Training 5x20
Standing Calf Raises 4x10
Leg curls 4x15
Seated Calf Raises 4x10
Leg Extensions 4x10

any good or do I have to change some things?