my routine to get ripped abs

[chronic stigmata]

ok heres a regular day for me

breakfast- milk or a protein shake, and fruit
lunch- tuna or another high protein meat
dinner- a 2 egg whites and some chicken

i heard you should cut your claorie intake so those are my only meals for the day unless i get hungry between if so i would just have an apple

i do cardio four times a week for twenty minutes and an ab workout every two days and a protein bar after the ab workouts...............do u think this will work, have any tips or comments, feel free to post em <thats just there cuz it looks cool

[Caferacer]

First off, figure out how many calories that is.

Secondly, you need more carbs in your diet so when you start to plateau you have more room to play with to start losing again.

Last off, eat more food throughout the day. 6 meals instead of 3.

[Fonz]

http://www.bodybuildingapplied.com/i....asp?newsId=18

i think it get them really rip you need to bulk to get them big and then cut to show them. you cant really do both at the same time because the cardio and lack of calories wil prevent them from getting bigger. you can cycle building and burning so that your bf% doesnt get too high at any given moment.

[Caferacer]

Originally Posted by Fonz

http://www.bodybuildingapplied.com/i....asp?newsId=18

i think it get them really rip you need to bulk to get them big and then cut to show them. you cant really do both at the same time because the cardio and lack of calories wil prevent them from getting bigger.

What the crap? Get ripped abs and no mention of a diet at all? Most abs are made in the kitchen, not with crunches. That besides the fact that you can skip your triple-drop-super-triset crunches and swiss ball twists for weighted decline crunches and get just as much out of it. Plus it strengthens your core for big lifts.

[Fonz]

he does mention that for your abs to show you need to diet/burn fat off them


You lose fat with nutrition and cardio. If you want to see your abs, tighten up your diet and do more cardio!

[TRAZ]

Genetics + Low BF % =Ripped Abs


You have to have really low BF (10% or lower) to have "ripped" abs. You can have really great abdominal muscles, but if you have a layer of fat covering them you might as well not have them at all. Additionally you may not have a six-pack once you get your BF low enough. My brother has ripped abs, but no clearly defined 6-pack. Genetics determine the shape BF % determines the definition. I know people with great abs that don't even train them...they just eat clean and do cardio...no ab workout whatsoever...

[chronic stigmata]

thanks for the advice guys, keep it coming if you still have more

[Tony545]

i rarely ever post on here but you know on the main page theres plenty of ab routines. i'll give u the link to the one i use

http://www.bodybuildingforyou.com/tr...bs-workout.htm


works fine for me but like you have to have low body fat and its in your genetics.

also do you need all that protein just for your abs?

[chronic stigmata]

Originally Posted by Tony545

i rarely ever post on here but you know on the main page theres plenty of ab routines. i'll give u the link to the one i use

http://www.bodybuildingforyou.com/tr...bs-workout.htm


works fine for me but like you have to have low body fat and its in your genetics.

also do you need all that protein just for your abs?

curretnly i'm using that and other workouts

[Caferacer]

Originally Posted by TRAZ

Genetics + Low BF % =Ripped Abs


You have to have really low BF (10% or lower) to have "ripped" abs. You can have really great abdominal muscles, but if you have a layer of fat covering them you might as well not have them at all. Additionally you may not have a six-pack once you get your BF low enough. My brother has ripped abs, but no clearly defined 6-pack. Genetics determine the shape BF % determines the definition. I know people with great abs that don't even train them...they just eat clean and do cardio...no ab workout whatsoever...

You can make your abs grow like any other muscle if they aren't showing through. Weighted declines did this for me It's actually nice because you don't end up with a scrawny kid 6 pack, it's a filled out to match the rest of me.

he does mention that for your abs to show you need to diet/burn fat off them

Well crap thats what I get for skimming it >.< My bad.

[TRAZ]

/\ My brother has well defined abs...just no 6-pack. I would put my bro at maybe 6% BF. He trains abs too....his abs look interesting...not at all like mine...

[Vegita]

I think it is all about hard work and eating right...
I had nothing and just by training hard and eating right they are begining to show them selfes....

[IronMax]

Abs are made in the kitchen and not in the gym, only if ur abs are big enough to be visible cut.. work your abs like 3 times a week and stick to a good diet where ur losing weight and ur abs will appear