a few questions, mainly about abs

[allanEjames]

First off I would like to thank everyone who has contributed to this great forum, I have spent much time on here the last few weeks.

I know this can go into many different areas of this forum so I picked one that I felt my topic relates the most too.

I'm a 22 year old male, 5 feet 11 inches, 168lbs, training to become a police officer

My 3 questions are
1. Like most people I'm trying to get my abs to show more, I'm almost their, I just need to get over that last hump but I want to do it while still bulking up and keeping my speed and agility

about a year to year and a half ago I cut all sodas, candy, fast food, etc. out of my diet and still wasn't eating the healthiest so about 2 months ago I changed my diet to the chart below. I also worked out all through high school but took a 2 year break afterwards and starting hitting it hard again a year and a half ago, my current workouts below. So basically what I am asking is what should I change in my diet, workout or whatever to help my abs show more without compromising me from bulking up. I thought about doing more cardio, lowering my fat calories and reducing my calories but I thought it would hurt me from getting bulked up if I were to cut my calories, actually thought about increasing my calorie intake, correct me if I am wrong at all please.

This is my average diet, some things very here and there but are usually an equal to what it replaces

calories, fat cal, protein

MET-Rx BIG100 meal replacement bar - 370, 50, 28g
orange juice - 100, 0, 2g
wheat bread 2x - 140, 10, 6g
lunch meat - 85, 20, 13.5g
fruit cup - 80, 0, 1g
banana - 130, 0, 1g
reduced fat wheat thins - 260, 70, 4g
salad - 10, 0, 1g
v-8 fashion lite - 50, 0, 0
1% milk (16oz) - 260, 20, 0
protein shake - 230, 30, 46g
potato - 250, 0, 6g
meat - 400-600, 15, 80g
multivitamin-

Total average calories 2450, fat calories 265, protein 188.5g

My workout 3 days of lower body and abs, 3 days of upper body with cardio for both (upper one day, lower the next and so on)

upper body
cardio-2.2 miles in 20minutes (thinking about running that pace for 40mins)
push-ups 5x50
military press 3x15
bicep curls 3x15
tricep pull down 3x15
dead lift 3x15
upright rows 3x15


lower
cardio 1.1 miles in 10 minutes, 10minutes on the stair stepper
leg extensions 3x15
leg curls 3x15
calf extensions 3x15
lunges 3x10 with weight each leg
abs
crunches 4x25
reveres crunches 4x25
sit-ups 3x30 with weight
or
3x25 for each of the 3 machines they have at my gym (sorry don’t know the name of them)


2. fish oil, flax oil, or both and how much?

3. The protein shake I get is Body Fortress 100% premium whey, 46g per 2 scoops, 230 calories and 30 fat calories, is that good or should I be getting a different brand?

Sorry for the long post, I just wanted to give as much helping information as I could, thank you all.

-Allan

 

[illiniphase4]

Well, with the amount of protein you're getting from your normal diet, I'd go ahead and lose the protein shakes. Right now it looks like it's working more as excess carbs than any sort of enhancer. Then again you said you are bulking, so I guess it's not that big a deal... just remember that excess protein doesn't really help you build or retain any muscle, and can in fact require you to continue to need excess levels of protein...

And overall, you have a pretty good full body program and a good looking diet, but if you are bulking, you are putting on weight, and part of that is going to be fat. Adding fat to the balance isn't going to get you to "crazy pop-out abs." If you are bulking, then focus on the bulk, and then when you cut, you can look towards obtaining a really great looking core.

Also remember that your body comp is going to be influenced by genetics. There are individuals out there who are probably never going to obtain "movie star" abs.