Forming a 6 pack/rate my training

[darkknight!]

Hi everybody.

Just wanted to get some feedback on my training regime. Essentially I'm early thirties had a beer belly but I've done about 6 months of cardio and weights so have stripped it mostly off. I have started working harder on my abs but they only seem to be forming on the upper chest. The lower belly is still quite chubby. Should I stop and just continue cardio until its flat or is this how a 6 pack forms?

My current training routine is below. I do two sets of every second day. Feel free to add any that you think will help.

45 x sit ups (incline bench)
30x V crunches
40 deadbugs
40 secs of flutter kicks
30 x heel touch
60 x sit up twist
24x Heels to the sky
20x Dumbell torture tucks
Plank 2mins

 

[Shrek]

My BF % = too much. [emoji4]

 

[darkknight!]

What's your current body fat percentage?

Last time I checked BMI was 21% :/

 

[Ed Nigma]

Out of interest what cardio do you do and do you include some each sesh?
I really like to warm up on the treddie. Only started the gym over the past 3 months and losing the beer belly pretty quickly.
It took me about 20 mins to do 1km when I started and now down to 10 mins.

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[Shrek]

More importantly, what does your diet look like?

 

[Timeah]

I think doing that many exercises and total sets for abs like that is a fucking waste of time. But thats just me.

Diet pretty much the sole issue here without knowing anything.

Ab muscles are like any other muscles and can benefit from targetted training, sure.

6-12 sets of true honest work per week will do the trick. Being able to do 4 million reps and sets means its not hard enough IMO. Though your muscle endurance in that area should be exellent by now!

Also, you say lifting weights. What we talking about here bud?
You doing heavy compound movements? Squats/deadlifts/heavy pressing etc have done more for my abs than any directed core work IMO. Sure, i cant see em at the moment [emoji14] but at 20-21% holiday season fabulous i can still flex em to visible pretty easily haha. Built by heavy work, not by 8753 direct sets per week.

Definately train em. But training them for hours per week isnt needed.

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[Shrek]

How many skinny guys you seem with no abs? Plenty. I think some training is necessary.

 

[Timeah]

No more than any other muscle group. Certainly not a whole dedicated session. How good are the last few exercises going.to be anyway? Should be well fucked after 2 or 3 if they are hard enough to matter.

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[Shrek]

Not a full dedicated session. That’s just nuts. 3-4 sets, 2-3 times per week.

I should heed my own advice. [emoji23]

 

[Timeah]

Haha. I havnt done a core exercise in years hahaha. But i squat and deadlift almost 3 times a week. That totally counts. [emoji14]

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[chip0000]

Haha. I havnt done a core exercise in years hahaha. But i squat and deadlift almost 3 times a week. That totally counts. [emoji14]

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It totally does I reckon [emoji123]

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[onslaught]

I eat a bunch of bread, abs go away. Stick to meat and veg and whole food carbs and abs miraculously return.

I don't disagree that some targeted training is worthwhile but the majority of it is in the kitchen.

 

[darkknight!]

Out of interest what cardio do you do and do you include some each sesh?
I really like to warm up on the treddie. Only started the gym over the past 3 months and losing the beer belly pretty quickly.
It took me about 20 mins to do 1km when I started and now down to 10 mins.

Sent from my A5_Pro using Tapatalk

At the moment I'm doing 30 min walk as soon as I wake up everyday. Somedays if I have time before work. 20 mins jump rope and probably 5 mins star jumps. Other times 30 mins of jump rope when i get home and than do all the ab or weight sets.

That's awesome mate. Mine is definetly a beer belly. Cut most of the beers out but it's still lurking :/

 

[darkknight!]

I think doing that many exercises and total sets for abs like that is a fucking waste of time. But thats just me.

Diet pretty much the sole issue here without knowing anything.

Ab muscles are like any other muscles and can benefit from targetted training, sure.

6-12 sets of true honest work per week will do the trick. Being able to do 4 million reps and sets means its not hard enough IMO. Though your muscle endurance in that area should be exellent by now!

Also, you say lifting weights. What we talking about here bud?
You doing heavy compound movements? Squats/deadlifts/heavy pressing etc have done more for my abs than any directed core work IMO. Sure, i cant see em at the moment [emoji14] but at 20-21% holiday season fabulous i can still flex em to visible pretty easily haha. Built by heavy work, not by 8753 direct sets per week.

Definately train em. But training them for hours per week isnt needed.

Sent from my SM-G950F using Tapatalk

Diet I feel is pretty good. Happy for feedback but

Breakfast-Weetbix with yogurt and fruit
Snacks during the day- Almonds/cucummber slices
Lunch- Two wraps with just spinach/ carrot
Dinner- Grilled chicken, frozen chips(I know but I'd die without them) vegetables
Night snacks- A row of chocolate
After workout- Boiled egg and protein shake

At the moment now that X-mas and NYE is done I'll probably only have a 6 pack of beer every three weeks

 

[darkknight!]

Thanks everyone for your replies. Greatly appreciated

I'll take some current photos and might work to make my diet a bit tighter getting rid of chocolate and chips. I'll cut back on the ab days and replace with more cardio. Hopefully this will just strip it down and than I can start trying to get it to form.

Will be back with an update soon

 

[Ed Nigma]

At the moment I'm doing 30 min walk as soon as I wake up everyday. Somedays if I have time before work. 20 mins jump rope and probably 5 mins star jumps. Other times 30 mins of jump rope when i get home and than do all the ab or weight sets.

That's awesome mate. Mine is definetly a beer belly. Cut most of the beers out but it's still lurking :/

That's a shitload more cardio than I do lol. Yep them beers hey?[emoji2958][emoji16] I still drink some brews I make myself. Thing is mate, I was skinny AF all my life and could eat absolutely anything without putting on weight. Now at 49 things have definitely changed! Not sure of your age but I found that the belly stayed whilst there were anything carbs in foil packs like chips and such regardless of the marketing slogans in the pantry. Got rid of that shite. Frozen carbs like chips too mainly because of the crap oils they pre-cook them in. Not hard to bake some hand sliced jobbies. I don't eat gluten but not by choice and dairy too. I've seen benefits from my Mrs. dropping those out too. I mainly eat veg/salad,eggs,lots of fish and skinned chicken and added more fruit esp. citrus and bananas (switch chocolate out for strawberries)
Using Tapatalk so trying to remember what else you said...ummm. Yeah thanks for the congrats! I put half back on over the break due to a bloody umbilical hernia ffs! I guess at least we aint on fire out here (yet) so ab's aren't really an issue. I hope you all are safe[emoji1690]

Edit: Wanted to add a link (newbie can't yet) mainly because I found it when I needed it after all the Marvel,D.C and other killer flix 'n shows. Search YouTube for "Actors give advice on diet and exercise" The 24 min one should suffice.




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[stanly stud]

Used to do all these fancy crunches but now i Do some hanging knee raises or basic sit ups. Trains much more muscles than Just your rectus abdominus. I used to run but nowadays i cycle more. Cycle to work if you can. Appointments.. Etc cycle there. Burns off my bodyfat & more importantly i enjoy it. You don't need endless Sets of Abs.

 

[Timeah]

Diet I feel is pretty good. Happy for feedback but

Breakfast-Weetbix with yogurt and fruit
Snacks during the day- Almonds/cucummber slices
Lunch- Two wraps with just spinach/ carrot
Dinner- Grilled chicken, frozen chips(I know but I'd die without them) vegetables
Night snacks- A row of chocolate
After workout- Boiled egg and protein shake

At the moment now that X-mas and NYE is done I'll probably only have a 6 pack of beer every three weeks

Let's revisit this one. How much protein you getting here??? Doesn't look like much.

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[Shrek]

Used to do all these fancy crunches but now i Do some hanging knee raises or basic sit ups. Trains much more muscles than Just your rectus abdominus. I used to run but nowadays i cycle more. Cycle to work if you can. Appointments.. Etc cycle there. Burns off my bodyfat & more importantly i enjoy it. You don't need endless Sets of Abs.

Problem with cycling is it works the legs a fair bit.
You can over train.
Fast paced walk for me, every lunch break and in the evening.

 

[stanly stud]

Problem with cycling is it works the legs a fair bit.
You can over train.
Fast paced walk for me, every lunch break and in the evening.

yes it does but walking does not really tax me enough cardio wise. when i was running i found heavy(ish) leg training really screwed up my recovery to run. lower back & legs, cycling i find i can still do. not talking miles here per session but just around town.