Please help me getting abs to show!

H

Hakan4030

0
Hey guys,
I am 16 years old and i am now fitnessing and training for the past 7 months i lost 8 kg i lost almost 5% bodyfat from 18 to 12.5 or something i didnt check it accurately. My problem is now i am 170cm 61.5 kilos and i am trying to get abs. I know if i have fat overlaying my ab muscle it wont show my abs.

Now my question is i am doing high intensive cardio for 25-30 minutes long 3 times a week.
My nutrition is not the best but i tend to not eat alot of junk,fat,carb foods.

7:20 i eat 2 slices peanut butter bread

10:30 1 slice of peanut butter bread with a pack of WICK (drink brand)

12:30 1 slice of peanut butter bread with 1 pack of Wicky (drink)

16:30 2 boiled eggs 200gr boiled potatos with a cup of semi skimmed milk

18:30 200gr chickenbreast / sometimes beaf / sometimes red meat

Later on the day i eat FRUIT more then 200grs like apples,oranges etc.

I only get the maximum of 1500 calories and my BMR IS 1656 around that way.

Now i feel bad for my self cause everytime i am watching my abs seeing if there is any further proces i dont see alot of them i am gonna add some pictures lAter on the day. Its like when i am doing my workouts its like i am not losing fat and dont get results and definition of my abs. cuz i am working my but to get that layer of fat gone.

So please advice me what i can do to drop my 12-13% body fat to 10% or less
 
There's only one vegetable in you diet and it's potato?

I'm thinking your diet adds up to more than 1500kcal. I'm also thinking that more than 90min exercise per week would help. I'm also thinking that if you want abs you need muscle.
 
Well when i workout , after the 30 min cardio exercise i work my ab muscles (lower . And upper) it see a tiny bit of my abs like 4pack something a bit of the form. I work my butt off to burn my BF. But it riterly did stop at 12% or so..

what can i do more besided more cardio?

Thanks
 
Hakan4030 said:
Hey guys,
I am 16 years old and i am now fitnessing and training for the past 7 months i lost 8 kg i lost almost 5% bodyfat from 18 to 12.5 or something i didnt check it accurately. My problem is now i am 170cm 61.5 kilos and i am trying to get abs. I know if i have fat overlaying my ab muscle it wont show my abs.

Now my question is i am doing high intensive cardio for 25-30 minutes long 3 times a week.
My nutrition is not the best but i tend to not eat alot of junk,fat,carb foods.

7:20 i eat 2 slices peanut butter bread

10:30 1 slice of peanut butter bread with a pack of WICK (drink brand)

12:30 1 slice of peanut butter bread with 1 pack of Wicky (drink)

16:30 2 boiled eggs 200gr boiled potatos with a cup of semi skimmed milk

18:30 200gr chickenbreast / sometimes beaf / sometimes red meat

Later on the day i eat FRUIT more then 200grs like apples,oranges etc.

I only get the maximum of 1500 calories and my BMR IS 1656 around that way.

Now i feel bad for my self cause everytime i am watching my abs seeing if there is any further proces i dont see alot of them i am gonna add some pictures lAter on the day. Its like when i am doing my workouts its like i am not losing fat and dont get results and definition of my abs. cuz i am working my but to get that layer of fat gone.

So please advice me what i can do to drop my 12-13% body fat to 10% or less
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Hey Hakan, I'm not an expert but I can tell you off the bat that it starts with nutrition.

If you know your nutrition is not the best, no matter how hard you work at the gym you won't get proper results.

See it this way, 30mins 3 times a week = 90mins. You have 168 hours in a week (minus 1h30mins of working out that you do) to work with. That will include proper eating and resting.

Too much carbs will increase fat, so on the days you don't train you should eat much less carbs.

Foods with a lot of carbs include rice, pasta and breads.

From what I learned, the best time to have carbs is before and after your workout.

You have to also have more vegetables in your diet (broccoli, cucumbers, carrots, etc ...)

Good luck and keep it up!

Blessings,

Jason
 
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Abs are like any other muscle, they need to be worked. The common misconception is that doing 100 crunches/situps is going to give you abs. It's not. Lifts that work your core, such as dead lifts, squats and bent over rows are good for abs, and isolated exercises such as weighted situps(In sets of 3x8). If you look at a Bill Starr 5x5, you'll notice that there's usually only day where you isolate abs, and those will most likely be weighted situps. You can burn the fat off with HIIT, but if there isn't a muscle there to show, you will be stuck wondering why.

As far as your nutrition, the saying "Abs are made in the kitchen" has a lot of ground to stand on. If you want your bf% low enough to show abs, you need to know the facts about everything you put into your body.

"7:20 i eat 2 slices peanut butter bread

10:30 1 slice of peanut butter bread with a pack of WICK (drink brand)

12:30 1 slice of peanut butter bread with 1 pack of Wicky (drink)

16:30 2 boiled eggs 200gr boiled potatos with a cup of semi skimmed milk

18:30 200gr chickenbreast / sometimes beaf / sometimes red meat

Later on the day i eat FRUIT more then 200grs like apples,oranges etc"

You need to know the nutritional facts of everything you eat, and typically when guys are cutting, they will eat about 500cals under maintenance a day, and yes, keep the carbs out to aid in fat loss. You need to figure out your TDEE and eat according to that. Try this calculator, but you can google "TDEE calculator" and get the average from a few, or you can just google the "Harris-Benedict formula" to figure it out, which will be more accurate Trust me on this stuff. I did it, and if you don't know the facts and don't have a plan, you'll be stuck treading water wondering why you aren't going anywhere. I strongly recommend adding a weight routine to your gym time. I think you will find it benefits you greatly, and get a scale and weigh your portions and keep track of your cals. Good luck!
 
That's really not a good eating habit you have there my friend :) I would suggest to start eating totally different and try to eat most of the carbs prior and after you're workout!


Watch my 10-step video series on how to get the perfect looking body!
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