I have been working out my abs for 3 months and noticed a little six pack forming. What I dont get is my body fat is around 10% (skinfold test) and the cheap hold on measure from 5% to 8%
I am 165 pounds.
How tall are you, and your approximate age?
What has your training program been like for these three months?
Getting a defined core (at least in my opinion), is about building the entire body and configuring a workout program that is constructed with how the body is designed to function, with one's genetic potential and bodily composite (how one is put together) playing its role, and having a diet supporting this goal function.
The "core is a multifunctional work horse", and generally gets misunderstood in its designed purpose in our lives. It's my opinion, since it plays so many roles in our lives, that it should be trained "directly" and "indirectly" in ones training program.
One has to develop the core (and overall body) to a certain degree, and then in order to see the results of one's hard work, one has to reduce body fat through diet manipulation to see these results (as it takes low body fat to reveal the core. How low? This can vary per person). Therefore, the starting point (with genetics considered), development time, and diet, all play key roles.
I just started doing cardio is that what I need to do? How long is enough? Two times a week for 30 minutes?
While I am bulking up is it a great idea to do cardio tho?
You weren't really clear, am I correct in assuming you are wanting to bulk?
If it is, its my opinion, one "can" do cardio during a bulk, and one just
compensates through manipulating calories. It has always been my opinion, that one adjusts calories according to what they do. Therefore, if you do cardio, add in the extra calories (which raises your approximated BMR), and adjust from that.
Cardio isnt the muscle killer as much as people think, IMO. Calories and Nutrition are, IMO. And, do not forget it.
If it is, then you should focus on your entire body. Just like one would when wanting to reveal a clean and defined core (or when cutting), with the one exception.
I would eliminate direct ab work for the time being in a bulk->
dependent on some personal particular factors<--, and allow the "indirect work" build your core base. Properly construct your diet for a calorie surplus and adapt and adjust these calories as you progress, to stave off gaining too much "unnecessary" fat accumulation, and schedule and build a sound Full Body Routine at least 3 times per week. Cardio can be 3 times per week (even in a bulk).
If it were me, and I were to bulk, the major change would be the consumption of calories and nutrition, with the sole purpose of adjusting and adapting calories to prevent unnecessary fat tissue gain. My routine wouldnt change at all between a cut and a bulk (it remains a full body routine, lifting heavy, and I likewise adjust reps and volume dependent on progress). I would probably drop direct ab work (as they are developed well now), and allow the indirect core progression within the full body weight training to maintain the core development.
It would be a close kin to a cut, with the exception of being in a surplus 90% of the time (and I would still flex calories along the goal path) and the exception of being in a more "optimal" growth state through a surplus of calories, and adapting various stimulus in the full body routine.
Not much diference really other than flipping the calories on other side of the equalibrium. As you can see its the gym (stimulant) and the diet (surplus) that brings growth. If you look hard at a cut and bulk, there are some differences (especially manipulating macronutrients, for example), but the training in the gym, "shouldn't" be all that different, IMO.
Maybe I am doing something wrong with exercises?
What are these exercises? And, how long have you been doing them?
Any good exersicies to target abs? I do abs 2 times a week but I think 3-4 should be ideal
I am not ready to commit to giving you direct core exercises just yet. I want to see what you have been doing in your training first.
I started consuming around 225grams of protein but read somewhere today that recommended dosage is 70grams a day and if you eat more you stress out your kidneys
Sorry for a lot of question but at least somebody will help me answer one or maybe all.
One should take about 1 gram per pound of body weight in protein, approximately.
Keep on Rocken!
Answer my questions!
Best regards,
Chillen
