I just cant get my bottom abs!!! HELP!

[Only1eagle]

Well I guess this really is all about my diet. So I am asking for input on what to take out or put in to help me achieve my goals.

Stats:
29yrs
5'6"
160lbs
10-12%bf
waist 31"

I can see the top two sets with no problem.

I work out 4-5 days a week. One body part a day with crunches and leg raises/knee raises 3 days a week.

My diet:
7:30am - Egg beaters eggs =4 eggs
fat free waffles/fat free syrup
or
big bowl of cereal (whatever has lowest fat carb ratio like cheerios) and skim milk
10:00am - oatmeal 2 packs instant
12:00pm - detour bar/protein shake 600 cal 42g prot
1:00pm - turkey/roastbeef sand with yellow must almost 1/2lb
fat free yogurt or fat free pudding
3:00pm - protein shake/detour bar
3-5 pm - snack on pretzels
7:30pm - post workout protein shake 600 cal 42g prot
8:30pm - 2 grilled chix breast/1/2lb ground beef
(chix marinated in diff seasonings)
(beef in burgers or manwich or tomato sauce)
10:00pm - snack size candy bar (i know iknow im weak!!)

Ok from all that!!! What would you all suggest?

Ps I dont do cardio. I need to for my cardiovascular system, but well the only time I have to do it is right after workout.

Thanks in advance!

 

[MrMakaveli]

Well I guess this really is all about my diet. So I am asking for input on what to take out or put in to help me achieve my goals.

Stats:
29yrs
5'6"
160lbs
10-12%bf
waist 31"

I can see the top two sets with no problem.

I work out 4-5 days a week. One body part a day with crunches and leg raises/knee raises 3 days a week.

My diet:
7:30am - Egg beaters eggs =4 eggs
fat free waffles/fat free syrup
or
big bowl of cereal (whatever has lowest fat carb ratio like cheerios) and skim milk
10:00am - oatmeal 2 packs instant
12:00pm - detour bar/protein shake 600 cal 42g prot
1:00pm - turkey/roastbeef sand with yellow must almost 1/2lb
fat free yogurt or fat free pudding
3:00pm - protein shake/detour bar
3-5 pm - snack on pretzels
7:30pm - post workout protein shake 600 cal 42g prot
8:30pm - 2 grilled chix breast/1/2lb ground beef
(chix marinated in diff seasonings)
(beef in burgers or manwich or tomato sauce)
10:00pm - snack size candy bar (i know iknow im weak!!)

Ok from all that!!! What would you all suggest?

Ps I dont do cardio. I need to for my cardiovascular system, but well the only time I have to do it is right after workout.

Thanks in advance!

Carbs..WAY TOO MANY carbs.

Check out the sticky's on a ckd, thats a great place to start.

 

[lodid]

10:00pm - snack size candy bar (i know iknow im weak!!)

That alone would do it for me!!!!

 

[Only1eagle]

Where am I getting the carbs? pretzels? Other than that what would have the carbs? the detour bar?

 

[variation]

you're getting mentionable carbs in:

fat free waffles/fat free syrup
big bowl of cereal (whatever has lowest fat carb ratio like cheerios) and skim milk
oatmeal 2 packs instant
fat free yogurt or fat free pudding
snack on pretzels
snack size candy bar

(maybe some of the other things, I just don't know the nutritional breakdown for them)

 

[Senior Woonaki]

I would stay away from carbs on your last meal. Protein shake and flax. I would also ditch the pretzels and roll with some oatmeal instead...
get your carbs from
OATMEAL
SWEET POTATOES


Cardio will help you out too.. the consensus seems to be sprints...

I know im weak

be more positive - if you tell yourself you are weak you will be weak! a positive attitude will go along way!!! Set a goal. Mine is to look the best I ever have by JULY 4th!!!

good luck

 

[molnii]

agree with the guys...cut back on the carbs

 

[mojokid]

add weights to your knee raises and crunches
I have (2) 20 lb ankle weights than I put on my lower abs
when I'm doing knee raises and upper abs when I'm doing crunches. The abs are muscles too and also need resistance
training to grow

 

[Storm1]

One word...
Sugar.
Also, throw in some HIT type cardio 20 mins 3x per week and watch those lower abs appear.
How much water are you drinking? If it ain't at least 1 gal it ain't enough.
Storm

 

[Vageta]

Definately cut some of the carbs out and replace some of the rest with lower GI versions. Fat free waffles and fat free syrup have more sugar than the normal versions and will send your blood sugar through the roof. If you've got 4 abs showing on this diet already then you will have no trouble finding the other two with a few simply changes. If I ate that diet I'd be sporting a uni-ab in short order.

By low GI carbs I generally mean complex carbs that take longer to break down in the body so your blood sugar is more stable. Replace the waffles and syrup with some oatmeal with cinnamon and splenda for flavor. Replace white bread with wheat bread on your sandwich, drop the yogurt/pudding and get some rice or a potato, etc...

Also never eat carbs alone in a meal. Always get some protein in with the carbs or you really will get a huge insulin spike. That means if you must have the pretzels then down a protein shake first or have some meat with it. Also drop the candy bar before bed. If you're that weak then you don't deserve to have all of your abs showing. It may sound harsh but it's really that simple. Many people on this board have to bust their ass with training and diet for weeks/months on end to get a six-pack. If you can manage a 4-pack on that mess you call a diet then you've already got a huge advantage. Step up to the plate, buckle down and hit your goal. If you can't manage the will power to make a few small changes now then just wait till the future when your metabolism isn't what it is now.

 

[scoob21]

Reduced carbs, higher protein, 5x weekly cardio and Yohimburn worked for me........that and a lot of perseverance!

 

[Stryc-9]

Also drop the candy bar before bed. If you're that weak then you don't deserve to have all of your abs showing. It may sound harsh but it's really that simple. Many people on this board have to bust their ass with training and diet for weeks/months on end to get a six-pack. If you can manage a 4-pack on that mess you call a diet then you've already got a huge advantage. Step up to the plate, buckle down and hit your goal. If you can't manage the will power to make a few small changes now then just wait till the future when your metabolism isn't what it is now.

This quote should be a sticky!! If more people understood this there would be a lot fewer "failed attempts" at weight loss. IMO, most of these so-called failed attempts are simply the result of inadequate will power (NOT ALL....but the vast majority indeed).

 

[Only1eagle]

side.JPG

side pic

 

[Only1eagle]

front.JPG

front pic

 

[Only1eagle]

wittl-bi.JPG

small bi

 

[Only1eagle]

How in the hell do I upload pics to my gallery?

I browse. find it. and click upload. But always says you have no pics. these 3 are all around 100kb each all under the max size.

Damn!!!!

 

[ffknight84]

I have to agree with that quote from vageta, i was the worst eater ever, i could eat a homemade cake in a whole day. And this has gone on for my entire life eating shit. If it wasnt for constantly playing sports i woulda been 400 pounds. Never could see my abs. Last october i decided it was enough. Now that im over 40 pounds lighter im am starting to see a horizontal line through my belly button. the last of my abs are starting to show. I cut down eating so much shit. The cravings were unbearable but all i had to do was look in the mirror and rember what i used to look like, what i look like now, and what i want to look like and it subsided the cravings. Now that im on a ckd there even worse but like i said that 6 pack is starting to show and thats all the motivation i need.

ps im goin to get a picture of me last summer and now to show the difference in a few days

 

[Vageta]

Didn't really mean to jump down the guys throat, it's just you won't get much sympathy on a board like this when you aren't making at least a half-ass effort. Thank god he has ectomorphic traits or with that will power he'd be 300 pounds

 

[Dante666]

It's not jumping down his throat, it is called tough love. It's something he needs to hear, and to tell you the truth, it is something that I needed to hear now, and every so often. Slapping someone in the face is a good way to wake them up.

 

[molnii]

put up larger images...can't see anything!!

 

[ffknight84]

in regards to tough love, i wish i had some from people around me. my father seems to think im too thin now for some reason, along with the rest of that side of the family. Of coarse im the first one in that entire family to ever see their abdominal muscles.

bad genetics and an overeating italian family are not a good combo