How To Burn Through to My Abs?

[luto]

Well its not just my abs, but the rest of my musscles as well. I started working out about 2 years ago, it was a huge change in my life, and I really dont recognize my old self anymore. Cool stuff ya'know, havin girls check me out for a change and all
Now that I have crossed that hurdle my next step is to burn the fat covering the muscles. Its not a whole lot, I can see some abs, but not toned enough. I run 20 min 3 times a week on either the treadmill or eliptical. I go up to about 5.5mph/level 16 respectively. Whats the best thing I can do to get me more cut!? THANKS.

 

[endpoint]

change the way you eat

 

[Toozee]

The cardio stuff is good man, and it helps a lot.
This is going to be all diet though. That's what's going to get you where you want to be in terms of losing that layer of bf.

You can try a CKD or any other cutting diet, and you should do fine.

Best of luck to ya!
-2Z-

 

[rjl296]

a ckd would melt that shit off, but i need my carbs

 

[from zero]

It's all diet.

 

[The Red Dragon]

I agree, CKD.

I'm on it and my fat is literally just melting off.

 

[tinymm]

I agree, CKD.

I'm on it and my fat is literally just melting off.

i know you say your fat is comming off, but what about your muscle?
-matt

 

[Singleton]

I hate CKD. I fall asleep, I lose all energy, and I get very moody.

You can make adjustments like cutting out all starches at night. Cut out all the pasta and rice and eat broccoli, asparagus, cauliflower, et c.

 

[luto]

Well I just hate to do a CKD diet, I already don't have enough energy and am afraid I wouldn't be able to work out as much/ or as hard. I'll watch the way I eat, but what else can I do? Should I be doing more high rep/low weight exercises? Should I run more or do more eliptical workouts?

 

[Tagio]

you need to do more than 'watch' what you eat; you need to really be in charge of your diet. go to T-mag.com and check out their 'diet manifesto.' they have several different sensible diets. A very low-carb approach is good for some people but there's no reason to do it if it makes you feel terrible. there are other ways to get lean.

higher reps will do nothing about bodyfat. they'll just focus on muscle endurance rather than strength. keep training for strength and hypertrophy with lower reps.

cardio or intervals/sprinting added to your training will probably help reduce bodyfat though.

if you're burned out on dieting, just get your nutrition in order and eat around maintenance levels for a month or so. you'll gain a little muscle mass/lose a little bodyfat and gain some strength if your training is in order and you can re-attack the bodyfat after that.

 

[luto]

Well now thats more interesting. I know to acheive muscle mag man of the year status I would have to do some hardcore dieting, but thats not the case. I'm still at the point where there is fat laying around on arms, legs, still some stomach, and butt that would be better attacked through a revamp of my cardio routine than dieting.
You sugguested that sprinting would help burn more fat. Keeping in mind that i'm in a gym not outside (weather here is severely unpredictable) what should take the place of sprints inside.
If I workout 3 days a week, what is the best cardio routine for me?
I had also been wondering about working my abs. I want to start doing some ab workouts every day when i wake up, but is that to much? Should I also do them while at the gym? THANKS

 

[CAESAR7]

do some weighted ab work 2-3 times a week....if your abs are good despite having a LITTLE bit of fat over them, try to decrease your calories by maybe 10% and keep working out hard, you should be able to see your abs if a few months....you can do cardio till the cows come home but if you're taking in too many calories it won't matter.....

 

[sawastea]

dude, if your diet isn't sound and you're not drinking sufficient water, you won't get the rsults you desire quickly

 

[The Sun Devil]

Try some wieghted ab work like CAESAR7 said. The wieghted ab work will give you a different feel then doing lots of reps.

 

[kentucky]

Get a good sharpie marker, and draw them on.

 

[geoffgarst]

Mostly diet, but you should work you abs with crunches, etc. You should work you lower, mid and upper abs with 3-4 sets of low reps (12-15 reps) slow. Side crunches and obliques should be worked with 3-4 sets of 25 or more reps (high reps).

 

[The Red Dragon]

I can't tell if I lost muscle...frankly I don't care lol. Muscles are multinucleated for protein synthesis efficiency, so I'll get whatever I lost back fairly quickly...And it's not like I'm competing or that I have an urgent need for a surplus of muscle yet . My body didn't change too much but a shrinking belly and receding handles/thighs. It's worth it. You can train on CKD...so you won't lose anything, you can even gain. I didn't train while I was cutting. Try asking someone who has done CKD taking regular BF% measurements. I really did an Atkins diet and I'm happy with the results.

 

[bob46]

2 important considerations with diet:

- Total calories consumption versus expenditure
- Regulation of blood suger levels through carb controlling (not elimination)

 

[juiceheadnyc]

Well i think in order to take it to the next level u have to diet...

I think what u do in the gym is only 20% of u seeing results, the rest has to come from what u do when u leave the gym..

U figure ur in the gym 2 hours a day then outside the other 22, i just think that in those 2 hours u cant burn away 22 hours of damage...

Ive been working out for 5 years never dieted until last summer and have to say never seen results like this summer, and am currently sittin on 6 % bf..

Try dieting see how it goes, i think that the next step in order for u to achieve what ur looking for ...

Good luck.........

 

[chief_nakahoma]

sorry for the stupid question but what is a CKD diet? go easy on me bros

 

[geoffgarst]

CKD Diet is excellent for schredding the fat.

 

[Sir-Que]

Wassup people new guy here.

Assuming what I know and what I can gather in this context. "CKD" is simply a low carb high protein diet.

As been said these diets make you very moody, tired, and unable to have serious "bangin sessions" IMO. Also cardio can never be understated when talking about "cutting up".

20 min. 3 times a week is prob. not enough, I would look at this as "Maintenance" level cardio. For pure cutting you may want to run between 40min. to an hour 4 or 5 times a week. You really don't burn any fat pockets till after 20min or so anyway. The -Stairmaster- is great for this, kill's the legs and burns mad calories quick. Hey try it with leg weights.

 

[geoffgarst]

CKD is where you send your body in ketosis from low carbs. You eat high protein and high fats for energy.

Follow this link and enter your body weight, it will tell you how many carbs, protein, fat for CKD.

http://www.noetzel.net/ckd/

PS: KARMA IS ALWAYS WELCOME HERE!

Here it is by MR. X:

So, you want to start a CKD. Now, what the hell is a CKD you ask? Well, a CKD (cyclo-ketonic-diet) is simply a diet that consists of two cycles: low/no-carbohydrates and high-carbohydrates. How do these two come together to actually make a diet, simply stated: they do, that’s it. But, to be serious. A Ketonic diet is something that we all hear from Atkins, which is basically High-Fat, Moderate-Protein and Low/No-Carbs. Yet, this type of diet, although very effective for the average Joe, is not sufficient for a bodybuilder’s (weightlifter’s) needs.
Why? Well, once your muscle glycogen is depleted, your workouts become a pain in the ass, you are sluggish and muscle loss can occur. (due to the fact that no insulin is present in the system, there will be NO muscle gain while in Ketosis) Because, the main goal of Ketosis is to have no glycogen in the liver so glucagon can be released. (yada yada yada yada, well I don’t think anyone cares about the technical aspect, so I’ll get to the point)Basically, it all boils down to the following: Day 1-6 you eat High-Fat/Moderate-Protein/Low-No-Carbohydrates, then Day 7 you eat HIGH-GI carbohydrates and low-fat, in order to achieve supercompensation and refill muscle glycogen. (this will ensure quality training throughout every CKD cycle you do)
Mr.X, can you please just shut-up and give us some information on setting up a CKD.

YES, I can-------
Setting up a CKD (6days Ketosis/1day Carb-Up)
First-off, let’s figure out your BMR (basal-metabolic-rate). Take your weight and multiply it by 12=daily calorie intake without a deficit.
(100lb person) Example: 100lb x 12cal= 1200cal…1200cal=BMR
Everything I put forth will revolve in one way or another around your BMR, so listen up.
6/1 ratio (6 days in ketosis/1 day carb-up)
Figure out your BMR...(basal-metabolic-rate)=caloires needed to maintain current weight
weight x 12=BMR....(EXAMPLE: 100lb x 12=1200 cal a day)
Use the following fat/protein ratios w/ BMR deficit:
Ketosis:
Day:
1-> 85%fat/15%protein--BMR-5%
2-> 75%fat/25%protein--BMR-10%
3-> 65%fat/35%protein--BMR-15%
4-> 70%fat/30%protein--BMR
5-> 70%fat/30%protein--BMR-10%
6-> 65%fat/35%protein--BMR-15%
Carb-Up:
Day-7-> (CARB-UP) BMR+30% ---I will go into detail on the
carb-up later in the article---
So, how do you calculate these percents and BMR. Well, let’s use a 200lb person as an example of this.
EXAMPLE BASED ON 200lb PERSON:
200lb. x 12cal=2400cal (BMR)
Ketosis: Days 1-6:
Day 1: 85%fat/15%protein-- BMR-5%
2400cal (BMR) x .05=120cal (is 5% from BMR)
2400cal (BMR) – 120 cal (5%deficit)=2280cal for day 1
---fat ratios for day 1---
2280cal x .85 (that is 85% fat)=1938cal from fat
Fat has 9 calories/gram
1938cal divided by 9cal/gram=215g fat for day 1
---now we need the protein ratios for day 1---
,p>2280cal x .15(that is 15%protein)=342 cal from protein
Protein has 4 calories/grams
342cal divided by 4cal/gram=86 g protein for day 1
Totals for Day-1: 215g fat/86g protein
Now, you might ask, why is the protein so low? Because protein can keep you out of Ketosis and, remember, everyday you are in Ketosis, you are burning fat while preserving muscle because Ketones (hence the name Ketosis) are protein sparing. Protein can convert to glycogen at almost 58% efficiency, so you see why excess protein is a bad idea. Plus, strictly from a scientific standpoint, a person can maintain current muscle mass at merely a 15%protein ratio, while no muscle gain is possible, maintenance is a very feasible idea with these ratios.
Day 2: 75%fat/25%protein-- BMR-10%
2400cal (BMR) x .10=240cal (is 10% from BMR)
2400cal (BMR) – 240 cal (10%deficit)=2160cal for day 2
---fat ratios for day 2---
2160cal x .75 (that is 75% fat)=1620cal from fat
Fat has 9 calories/gram
1620cal divided by 9cal/gram=180g fat for day 2
---now we need the protein ratios for day 2---
2160cal x .15(that is 15%protein)=324 cal from protein
Protein has 4 calories/grams
324cal divided by 4cal/gram=81 g protein for day 2
Totals for Day-2: 180g fat/81g protein
Day 3: 65%fat/35%protein--BMR-15%
2400cal (BMR) x .15=360cal (is 15% from BMR)
2400cal (BMR) – 360 cal (15%deficit)=2040cal for day 3
---fat ratios for day 3---
2040cal x .65 (that is 65% fat)=1326cal from fat
Fat has 9 calories/gram
1326cal divided by 9cal/gram=147g fat for day 3
---now we need the protein ratios for day 3---
2040cal x .35(that is 35%protein)=714 cal from protein
Protein has 4 calories/grams
714cal divided by 4cal/gram=178 g protein for day 3
Totals for Day-3: 147g fat/178g protein
Day 4: 70%fat/30%protein-- BMR
2400cal (BMR)
---fat ratios for day 4---
2400cal x .70 (that is 70% fat)=1680cal from fat
Fat has 9 calories/gram
1680cal divided by 9cal/gram=186g fat for day 4
---now we need the protein ratios for day 4---
2400cal x .30(that is 30%protein)=720 cal from protein
Protein has 4 calories/grams
720cal divided by 4cal/gram=180 g protein for day 4
Totals for Day-4: 186g fat/180g protein
Day 5: 70%fat/30%protein--BMR-10%
2400cal (BMR) x .10=240cal (is 10% from BMR)
2400cal (BMR) – 240 cal (10%deficit)=2160cal for day 5
---fat ratios for day 5---
2160cal x .70 (that is 70% fat)=1512cal from fat
Fat has 9 calories/gram
1512cal divided by 9cal/gram=168g fat for day 5
---now we need the protein ratios for day 5---
2160cal x .30(that is 30%protein)=648 cal from protein
Protein has 4 calories/grams
648cal divided by 4cal/gram=162 g protein for day 5
Totals for Day-5: 168g fat/162g protein
Day 6: (same as day 3) 65%fat/35%protein-- BMR-15%
2400cal (BMR) x .15=360cal (is 15% from BMR)
2400cal (BMR) – 360 cal (15%deficit)=2040cal for day 6
---fat ratios for day 6---
2040cal x .65 (that is 65% fat)=1326cal from fat
Fat has 9 calories/gram
1326cal divided by 9cal/gram=147g fat for day 6
---now we need the protein ratios for day 6---
2040cal x .35(that is 35%protein)=714 cal from protein
Protein has 4 calories/grams
714cal divided by 4cal/gram=178 g protein for day 6
Totals for Day-6: 147g fat/178g protein
Essential-Fatty-Acids: flaxseed oil, sesames seed oil, sunflower seed oil, grape seed oil, olive oil, peanut oil
Now, I know, I know. You want to know how to do this the easy way. Because, what I’ve just shown beforehand is probably damn complicated. So, here is a simple rule-of-thumb way to break down your Ketosis ratios:
1)Set calories at: 12 cal/lb
2)Set protein intake: typically 0.9 g/lb. Protein has 4 cal/gram
3)Set fat intake: take protein calories and subtract them from total calories, then divide by 9 to get grams of fat.
In practice, most people end up eating about 1 gram of fat for every gram of protein. Ketosis almost always establishes with 1/1 ratios. (fat/protein -grams-)
CARB-UP:
I’ve heard different ratios stated by different people on this subject, but as you know, opinions are like ass-holes everyone has one and it stinks. So, I will attempt to come up with a feasible ratios for you.
DAY 7: --carb-up— BMR+30%
EXAMPLE FOR A 200lb PERSON:
2400cal (BMR) x .30= 720cal
2400cal + 720cal=3120cal
~70%carbs/20%protein/10%fat~
CARBS:
3120 x .70= 2185 cal from carbs
Carbohydrates have 4cal/g
2185cal divided by 4ca/g=546g carbs
PROTEIN:
3120 x .20=624cal from protein
Protein has 4cal/g
624cal divided by 4cal/g=156g protein
FAT:
3120 x .10=312 cal from fat
Fat has 9cal/g
312 divided by 9=35g fat
Totals: 546g carbs/156g protein/35g fat
SAMPLE CARB-UP: (6meals) –based on 200lb person—
1-2: 150 g liquid glucose polymers...like carb powders (ex..carbo max, dextrose..etc.) w/ 1 scoop protein
3-4: 75 g of liquid and solid glucose polymers...sugar cereals (frosted flakes,honey-nut-cheerios..etc) w/ fat-free milk w/ 1/4 cup walnuts
5-6: 50 g of complex carbs (low-GI)...oatmeal, brown-rice, beans, yams, sweet potato w/ 1/4 cup walnuts
FRUCTOSE: (i.e. FRUITS)
Why is it that people say to avoid fructose? I've heard that quite a few times, and was curious why. How important is this? Fructose resupplies the liver with glycogen first, if the liver is full, then via the pentose phosphate pathway, all additional fructose goes to FAT.
I know that every reader wants a simple way to figure out a carb-up, so here it is:
1) Set total calories at: 16 cal/lb
2) Set protein intake: typically 0.2 g/lb. Protein has 4 cal/gram
3) Set fat intake: usually 0.1g/lb. Fat has 9cal/gram
4) Set carb. intake: add protein and fat calories and subtract it from total calories, then divide by 4 to get grams of carbs.
In practice, most people end up eating about 2.7 grams of carbs for every lb of weight.
So, what type of workout and cardio do you have to do while on CKD. Here is a sample workout routine based on a 6/1 CKD. (6day Ketosis/1day carb-up)
Day:
1- 30 min cardio morning(empty stomach)/workout: Chest, Upper-Back, shoulders, arms, traps, abs
2- 30 min cardio morning/ workout: Legs, (includes, calfs, hams,quads), lower-back
3- 45 min cardio morning OR 1 hour cardio during the day
4- SAME AS DAY 3
5- 30-45 min cardio AM no workout
6- 30 min cardio AM/ full body workout = circuit training 3-5 times (very light 20-25reps)
7- before carb-up…early in AM do a full body circuit workout 3-5 times (very light 20-25reps), then IMMEDIATELY begin CARB-UP.
-(DAY 1-6) For each bodypart do 1-2 exercises with 12-10-18-6 -dropset-12 reps---
ex: bench-press 12/10/8/6 drop set 12 reps
-You can increase the number of exercises for legs 1-3 with 12-10-8-6-12 reps---
Ok, now that I have given you way too much information to comprehend, I am going to load up a little more info about supplements and then we’re done.
Supplements you need for CKD:
FIBER –soluble or any other form
Multi Vitamins(MV)/ Multi Minerals(MM)
AdipoKinetix
Ephedrine
(PPA stack on EliteFitness is a very good buy…great quality too)
HOW TO TAKE THEM:
Take MV and MM two times a day (recommended dose), one in the morning and one in the afternoon (around 2-3pm)
Take each 1-3 pills AdipoKinetix with 25mg of ephedrine. 2-3 times a day.
Take Fiber supplementation 2 times a day…once in the morning, and once before bed
WHAT INTERRUPTS KETOSIS?
The only supplements that seem to reliably interrupt ketosis (that I've discovered at least) are vanadyl (seems to affect liver glycogen status) and citrimax (Hydroxycitric acid). Citric acid (found in diet sodas) kicks some people out of ketosis, but does not affect everybody. Aspartame also seems to affect some people but isn't consistent. The anti-oxidant n-acetyl-cysteine can give a false positive for ketosis, but that is all I can think of at the moment.
Basically, the only way to really negatively affect ketosis is by raising blood glucose, or affecting liver metabolism.
Oh yeah, and eating a bunch of carbs while in Ketosis will 100% kick you out of Ketosis.


PS: KARMA IS ALWAYS WELCOME HERE!