I have bad genetics,fat since i was born.

i used to have a six pack




now i just have a keg haha

yup beer did it for me..

yup its evil lol. I only drink Mgd 64 now when I do drink lol. Im takin a pic here in a bit of the "before" abs lol

It's not just the calories in beer that causes you to be fat.

When alcohol is present in your system the metabolic pathways in your liver pretty much shut right down until the booze is processed.

That makes sense. I only drink maybe 6 beers a week at most anymore unless I am at a convention or something.

Here is pic of current abs. Standing up straight but not sucking in at all.

http://www.brolication.com/ryanabsday1.jpg

Your body fat looks low enough that you should be seeing abs, even if slightly. Probably need to work the abs themselves harder.

I was getting pudgy as I was up to 164, but dropping 12lbs I lost my love handles almost all together, and most of my mini gut, now there is just a bit more padding than I want. I look ok if standing up but sitting down or bending over still getting a bit of a pouch.

So far I've done 2 sets of 15 pushups 2 sets of 20 pushups and 3 pullups this morning. Going to finish the rest of the sets in a bit, then going to hit the pool and do 30 mins of laps.

I have a six pack, I used to be fat.

Get used to eating 5-6 small meals per day.
Get used to eating *clean* foods only, I don't know how to do this on a vegetarian diet (though I do believe it's possible), but on a non-vegetarian diet, you'll be eating a lot of egg whites, chicken breast, pork tenderloin (with the fat cut off), Salmon, Tuna, various low fat cuts of beef (I don't eat too much beef, so I don't know these off the top of my head, but I believe things ending in "loin" tend to be safe, as well as the Filet Mignon) brown rice, vegetables. Get your fat from healthy sources like Peanuts, Macadamia Nuts, Walnuts, Avocado - but this must be in moderation, keep your total fat to 20% of your calorie intake. Protein and Carbs shuold be in roughly equal parts. If you eat peanut butter (I do), don't eat crap brands like Jif, the only things on the ingredient list should be Peanuts and Salt. Whole Foods sells freshly ground peanut butter. Remember, an overall healthy diet includes a lot of green leafy vegetables.

At 160 Lbs and a very active life, I eat around 2000-2500 calories per day. Get an idea of how many calories you need, and get used to sticking to it. There are 3500 calories in a pound of fat, so you need to have a deficit of 3500 calories per week to lose 1 pound. You should never aim to lose more than 1% body weight per week, as doing so greatly raises the chances of burning muscle instead of fat.

You should lift weights when losing fat to maintain your existing muscle mass, regaining muscle is much harder than losing fat. Generally, most people can't gain more than 0.5 pounds of muscle per week assuming a perfect diet and exercise routine.

Do weighted incline crunches, leg raises (remember you must lift the legs and flex the spine to work the lower abs), windshield wipers, side bends.

Depending on your genetics, you certainly need to be below 10% body fat, possibly below 8%, or even possibly below 6% to reveal your abs. Personally, I need to be around 6-7%.

When you are >10% body fat, the electronic body fat measurements will be easy to use and fairly accurate, but they will be very inaccurate when you get below 10% body fat, and you'll need to get good at using a caliper if you want to measure then.

Looking at your picture, I'd estimate you're at around 12-15% body fat, so you are probably 6-8 weeks away from having a six pack if you have a perfect routine.

sticky:

if you like pushups as part of your routine. check out hundredpushups.com

its a decent little program with a fun goal, the big 100. you might have to start at week 4 or 5 if you've been doing them already though.

Eat a small meal every 2.5 hours or so.

Lots of extra protein. Get some shaker bottles so you can just walk in the kitchen, throw a scoop of protein powder in with some milk or water, shake and drink.

Avoid beer like the plague.

Use Health For Life's Legendary Abs program. Works fantastic.

Use HIIT aerobic exercise routines.

Stick to it and don't stop. This is a lifestyle change.

:2 cents:

"No, no, I'm talking about real protein, like man protein. You know from the flesh of slaughtered animals. I wanna have warpaint on, I want blood dripping, that's what I need."

Oh and one other thing, don't waste your time with 200 crunces, it's a waste of time. I haven't done that even once since I started getting in shape, and I have a very well defined six pack. If you want to build arm muscles, do you lift a 5 pound weight 200 times? No! You lift a heavy weight that you can only lift 5-10 times. The same applies for abs. If 10 crunches are easy, then start doing it by holding a weight over your head, when those get easy, use a heavier weight.

good luck,

i dont have abs...but still get laid..

dood forget food forget this... situps till you puke seriously...


arnold said in his book if your not puking and falling over after working your legs your not working hard enough...

you would be surprised what strong abs helps out in anything... your abs are your core.. strong abs strong back = great balance

oh and just cause were men and it's a flex off I guess ill post pics too...

I need to eat something.... LOL


http://dirtydanza.com/danzadarkabs.jpg

@FletchXXX: This is the first time you made me laugh, honestly.

Not that it is your job to make me of course ;-)

Jesus christ airek - I believe your cheerios have piss in them...

Muay Thai 2 hours a day, 6 days a week. Eat all I can, if anything I find it hard to get enough calories in :thumbsup

what a bunch of twink pics, lol

ya'll should be ashamed

my abs dominate ya'lls

http://www.bikinivoyeur.com/bb.jpg

hunnert pack abs!

Oh... or amphetamines, that stuff will get you ripped in no time.

After you take the pills, the belly fat will drop so fast you'll be left holding your pants up with your other hand.

Of course you will also be completely wired, aggressive, paranoid.... a wreak, but a good looking one. :thumbsup

this is so true...exercise is really important! you do not have to kill yourself everyday, but crunches and stretches are great. yoga helped me out a lot ! you can buy videos that will motivate you every step of the way and a lot of them play good music too! refined sugar is all bad. when you crave something bad for you, go for a walk, or chew a piece of gum...

beer will do estrogen like things in the body to where even drinking 6 a week will help to keep a layer of fat on your belly

I have a six pack... in my fridge

Above was day 1

Here is day 3 Lost another 2 lbs since then. Sticking to Fruit, and gatorade, I know gatorade has sugar, but I really need to make sure my electrolytes stay up. I see a few gains in the past 3 days. Anyone else doing same program want to post their goals?

http://www.brolication.com/ryanabsday3.jpg

situps till you puke....

Not going that far lol. Im doing them now with an ab roller till it burns so much I can't take it, then doing 10 more during the pain lol. Im pretty happy with results I am making in just over 3 days.

Get rid of your computer chair. Sit on an exercise ball for 6 hours a day. Your core will melt away along with your thighs and ass.

now go to the kitchen and grab a cup...

you know where i am going with this and you know you want to do it... :1orglaugh

ps... take pics...

Have back issues, so Id be afraid to do that

start this and stick to it. It will take about 30-40 minutes of your time per day 6 days a week. If you are eating right you will see serious results.

http://www.iwantsixpackabs.com

Yes that really is the domain.

Thanks Eric. Looking that one over. I've been doing this one the last 3 days. Bout to go for my swim in a little bit. doing double swim time since its cold and rainy and can't run.

http://www.teenbodybuilding.com/brent2.htm

you're crazy, 3 days isnt enough time to determine your goals, your body can fluctuate over 2 pounds in any given day from water weight.

and that diet is laughable. anyone trying to get their abs ripped and is on a fruit and gatorade diet is destined to fail.

hehe well thats if the person is more likely to be thin or heavy. I went from 164 to 147 as of today. Did 200 situps today, 100 pushups, 50 squats, 30 25lb curls on each arm, went and did laps non stop for 30 minutes, had a salad, and a piece of cake today. Keep in mind that I couldn't gain ANY weight till I was in my 30's. I was 127 when I graduated and stayed at around 135 from 23 till I was 32 or so. Reason I gained weight was sitting 18 hours a day, and ate whatever I wanted. It takes very little for me to tone back up, so if I really push myself hard Ill get way past toned. I wish I had a pic of my abs from a month or so ago to show you the differences. Ill post another pic sometime next week, and we'll see how I am then. :winkwink:

holy shit man you've got a terrible diet

the food you eat shouldn't just be about gaining or losing weight either, it is all about overall health which is more important than anything else

you are so far off of what you should be eating, I mean "cake'? "gatorade"?

you need a crash course from a good natural foods nutritionist :2 cents:

Im not eating due to no appetite, not so much choices. I had fruit and Salad today, and 1 small piece of yellow cake.

LOL...

Not to be a total prick... but are you an idiot? There is no way this can possibly be good for your heart. If you told your doctor what you were doing I think he would smack you silly. What you are doing is not healthy at all. Frankly you sound like a rejected 300 pound 16-year-old trying to get asked to the prom by going on a stupid crash diet, LOL.

Talk to a doctor before you regret it.

check it .... tonight im about to have hamburger helper extra greesy... tons of dorito's..
prolly eat some ice cream later... oh and few glasses of vit D milk.. then before I go to bed ill eat cinimon rolls and ice cream then try to go straight to sleep...

wake up tomorrow same weight ... wtf

less you eat fatter your stomach gets..