Tighter abs.

ShaneK101

Im training three times a week and I can't seem to get my abs any tighter?

I do high intensity training for a hour mixture off cardio, weights and TRX. At the end I do a ab work out but it doesn't seem to be adding.

I eat cleanly, (Maybe to much peanut butter (Meridian 100%))

Any ideas welcome….

Alf Veedersane

Answer probably lies in your diet.

What's a typical day's food like?

Once more with honesty...as they might say.

ShaneK101

Average daily food meal plan..

Breakfast : Porridge soaked in water

Lunch : Chicken / Turkey mince, Brown Rice, Broccoli, sweet corn & Peas (Topped off with cashew nuts)

Dinner (Post workout) : Steak, Vegetables maybe potato.

Typical Snacks (Not every day) : Almond Butter, Peanut Butter, Fruit (Kiwi, bananas, pear) Sunflower seeds, Pumpkin seeds, Flaked Almonds, Cashews.

Coffee : Coffee with Coconut oil & Coconut Milk (1 a day)

Alf Veedersane

Any idea on quantities? Have you tried tracking on something like MyFitnessPal to get an idea and have you any idea what your daily calories should be?

Mellor

If you want tighter abs (sic) then you need to lose the fat covering them. Which means eating less calories.
There's nothing wrong with the foods you are eating, but the nuts, seeds, coconut oil & milk are high in calories. Most likely you are eating too much of these to drop bodyfat.

Zillah

Yeah I'm not sure exactly what "tighter" means. I guess you mean you want to reduce body fat to the point where your abs pop, which means having very low body fat, which means eating a lot less than you do, on average, every day.

youtube!

ShaneK101 wrote: »

Average daily food meal plan..

Breakfast : Porridge soaked in water

Lunch : Chicken / Turkey mince, Brown Rice, Broccoli, sweet corn & Peas (Topped off with cashew nuts)

Dinner (Post workout) : Steak, Vegetables maybe potato.

Typical Snacks (Not every day) : Almond Butter, Peanut Butter, Fruit (Kiwi, bananas, pear) Sunflower seeds, Pumpkin seeds, Flaked Almonds, Cashews.

Coffee : Coffee with Coconut oil & Coconut Milk (1 a day)

Make sure your porridge is not the instant stuff use Pinhead Oats.
Drop the Brown Rice
Drop the Nuts
Drop the sweet corn
Go easy on the Peanut Butter and as others have said also easy on the Coconut oil.

All this will help but as always make sure your portions are not too large either. The abs are made in the Kitchen not the gym as the old saying goes.

Mellor

youtube! wrote: »

Make sure your porridge is not the instant stuff use

Instant oats are just rolled and cut a but finer. They are still 100% oats. Nutritionally they are no different.

glasagusban

ShaneK101 wrote: »

Im training three times a week and I can't seem to get my abs any tighter?

I do high intensity training for a hour mixture off cardio, weights and TRX. At the end I do a ab work out but it doesn't seem to be adding.

I eat cleanly, (Maybe to much peanut butter (Meridian 100%))

Any ideas welcome….

Three days a week: you aren't training enough.

MagicMarker

Some may also say that if you're doing high-intensity for an hour then maybe the intensity isn't that high.

ShaneK101

Thanks for the feedback..

Chief87

Pretty much being covered but weighted planks have always seemed to work well for my abs and core.

Transform

Alf Veedersane wrote: »

Answer probably lies in your diet.

What's a typical day's food like?

Once more with honesty...as they might say.

tbh the answer is probably EVERYTHING.

its never JUST the diet

OP whats your height/weight, current squat, deadlift, weighted chin and dip?

HArd to see much in the way of abs if the individual is too small and weak to begin with

Alf Veedersane

Transform wrote: »

tbh the answer is probably EVERYTHING.

its never JUST the diet

OP whats your height/weight, current squat, deadlift, weighted chin and dip?

HArd to see much in the way of abs if the individual is too small and weak to begin with

Probably phrased it wrong - I meant it as a starting point.

Transform

Alf Veedersane wrote: »

Probably phrased it wrong - I meant it as a starting point.

absolutely it is but i think guys and gals look for minor changes in their diet before assessing the entire training AND nutrition program

nice_guy80

Training harder and more frequently usually works (within reason)

Allied to a bit better eating and food purchases.

Then again, I know a person with washboard abs and that is the limit of their fitness, so how useful is it really on its own?

Alkers

Get a bf% measurement and re-visit it in a month or so. If you're decreasing you're making progress and the abs will come eventually.
Also, take photos every two weeks or so so you can track your progress, it's very difficult to notice in the mirror.