How can i see more definition ??

midlands19

well guys , 22 yo male . 78 kg and body fat around the 12-14% but dropping as i have cleaned up my diet big time and have kept clean the past 4 weeks . I am lifting heavy and doing 5 sets of 6 on most lifts as heavy as possiable . I am seeing definition on arms,shoulders,legs and chest but my abs are lacking , I have noticed the past few weeks that i cud see the top abs visiable and 2nd one on left hand side . when i crunch i can feel abs on left side but very slight if even on right hand side . is this normal to have difference ? reason i ask is i have had operation for apendix would this cause this? Also what is best exercises and how many to see defined abs . my current diet is ..

Morning :100g porraidge and protein shake .

Mid morning : 3 or 4 eggs scrambled .

Dinner : potatoe , red meat and veg

evening : 100g boiled rice and piece of salmon .

Tea time : 100g rice and piece of salmon .

protein shake after gym and before bed .

nothing else ,

thank you for takeing the time to read this and thank you for any advice u may have .

matthew8

Hi I've been losing weight too, down from 77 to 71 in 3 months. It's perfectly normal to not see definition in your abs yet, I haven't while everywhere else has improved and I've kept up the lifts. That's because the belly is one of the last places to lose fat, especially for men. If you keep losing the fat the definition should come.

dor843088

midlands19 wrote: »

well guys , 22 yo male . 78 kg and body fat around the 12-14% but dropping as i have cleaned up my diet big time and have kept clean the past 4 weeks . I am lifting heavy and doing 5 sets of 6 on most lifts as heavy as possiable . I am seeing definition on arms,shoulders,legs and chest but my abs are lacking , I have noticed the past few weeks that i cud see the top abs visiable and 2nd one on left hand side . when i crunch i can feel abs on left side but very slight if even on right hand side . is this normal to have difference ? reason i ask is i have had operation for apendix would this cause this? Also what is best exercises and how many to see defined abs . my current diet is ..

Morning :100g porraidge and protein shake .

Mid morning : 3 or 4 eggs scrambled .

Dinner : potatoe , red meat and veg

evening : 100g boiled rice and piece of salmon .

Tea time : 100g rice and piece of salmon .

protein shake after gym and before bed .

nothing else ,

thank you for takeing the time to read this and thank you for any advice u may have .

You food choices mean nothing . Post the macros for your daily diet and your training and cardio regimen and I will help you.

tupac_healy

matthew8 wrote: »

Hi I've been losing weight too, down from 77 to 71 in 3 months. It's perfectly normal to not see definition in your abs yet, I haven't while everywhere else has improved and I've kept up the lifts. That's because the belly is one of the last places to lose fat, especially for men. If you keep losing the fat the definition should come.

Is that true that your belly will be the last place to loose fat???

Pity its not the first but suppose it would be no fun then!!!!

matthew8

tupac_healy wrote: »

Is that true that your belly will be the last place to loose fat???

Pity its not the first but suppose it would be no fun then!!!!

It depends. Generally the largest stores of fat are last to go. For women it's the thighs.

Rower2

if youre looking to learn more about it, you might find this good


http://www.bodyrecomposition.com/the-stubborn-fat-solution



men generally store more fat on their abs so it seems like the last place to go.

getting body fat measurements might give you a better idea of whats going on

amazingemmet

At 78kg and 14% bodyfat you've got about 4-5kg of fat to diet off til you get "ripped" "shredded" or whatever you want to call it. Depending on diet, consistency, training, metabolism and other variables this will take 4-10 weeks further dieting. Just stick with it for longer.

midlands19

dor843088 wrote: »

You food choices mean nothing . Post the macros for your daily diet and your training and cardio regimen and I will help you.

Sorry for the late reply guys ,, not quiet sure what u mean by macros ? but il post my diet anyhow ..

MY Daily diet .

Breakfast - 4 eggs scrambled , 100 g porrige , Protein shake 2 scoops (maxi muscle cyclone )

Meal 1 - 100g basmati rice bolied with 120g of baked salmon

Meal 2- Fruit with natural yougart

Meal 3- 2 or 3 small potatoes , Veg (green veg ) 120 -150 g red meat (steak,roast beef,Butcher made burgers )

Meal 4 100g Basmati rice boiled with 120g baked salmon .

Meal 5 (bedtime ) Bowel Crunchy nut flakes and protein shake .

Post workout - protein shake and bannanna


MY Training .

I am doing 6,8,10,12 on eatch exercise starting from heavy to light as reps increses .

Day 1 chest& bck
Bench press
incline dumbell press
fly
chin ups
close grip pull down
single arm row

Day 2 Legs and shoulders
squats leg press
leg curls
romain deadlifts
back extenstions
milatry press
lateral raises
bent over rows
frontal raise
shrugs


day 3 arms

barbell curl
tricep cable extenstions
preacher curl
tricep extenstions
cable curls
tricep pushdowns .


I do a 3.5 mile run 3 times a week and Ido a 90min high intensity outdoor booth camp class once a week

Got My body fat read and i am currentaly 9% but i still have a covering of fat over abs . Rest body is ok .

any more info il provide
tia .

Ruu

Macros, or macronutrients so how much protein, carbs and fat is in your diet roughly.

Inspector Coptoor

midlands19 wrote: »

Sorry for the late reply guys ,, not quiet sure what u mean by macros ? but il post my diet anyhow ..

MY Daily diet .

Breakfast - 4 eggs scrambled , 100 g porrige , Protein shake 2 scoops (maxi muscle cyclone )

Meal 1 - 100g basmati rice bolied with 120g of baked salmon

Meal 2- Fruit with natural yougart

Meal 3- 2 or 3 small potatoes , Veg (green veg ) 120 -150 g red meat (steak,roast beef,Butcher made burgers )

Meal 4 100g Basmati rice boiled with 120g baked salmon .

Meal 5 (bedtime ) Bowel Crunchy nut flakes and protein shake .

Post workout - protein shake and bannanna


MY Training .

I am doing 6,8,10,12 on eatch exercise starting from heavy to light as reps increses .

Day 1 chest& bck
Bench press
incline dumbell press
fly
chin ups
close grip pull down
single arm row

Day 2 Legs and shoulders
squats leg press
leg curls
romain deadlifts
back extenstions
milatry press
lateral raises
bent over rows
frontal raise
shrugs


day 3 arms

barbell curl
tricep cable extenstions
preacher curl
tricep extenstions
cable curls
tricep pushdowns .


I do a 3.5 mile run 3 times a week and Ido a 90min high intensity outdoor booth camp class once a week

Got My body fat read and i am currentaly 9% but i still have a covering of fat over abs . Rest body is ok .

any more info il provide
tia .

Well then I really don't think you're 9%.

By macros, the poster means how many grams if protein:carbohydrate:fat are you consuming.

Are you getting at least 2g per kg you weigh?

Abs are made in the kitchen, so you may need to start running a calorie deficit, cut back on the rice/potatoes a bit, reduce it to 50g of rice per meal & 1-2 small potatoes, see does that help.

Ditch the crunchy but cornflakes, apart from that, it's not the worst diet I've ver seen

midlands19

Inspector Coptoor wrote: »

Well then I really don't think you're 9%.

By macros, the poster means how many grams if protein:carbohydrate:fat are you consuming.

Are you getting at least 2g per kg you weigh?

Abs are made in the kitchen, so you may need to start running a calorie deficit, cut back on the rice/potatoes a bit, reduce it to 50g of rice per meal & 1-2 small potatoes, see does that help.

Ditch the crunchy but cornflakes, apart from that, it's not the worst diet I've ver seen

i can work that out when i have time no problem . and i would say i am getting more than 2g per kg . will take on that advice n see what happens :P cheers