6 Pack IDK how hard to work for em

[Uncrck2]

Ok Im 5 10" 165lbs bench 255 and squat 350. Im currently running a lot as well (marathons), my question is how can I get a six pack. I lift 6 days a week run like 5 days a week. I do abs every other day usually do hanging leg lifts, trunk twist, crunchs on ball, planks and leg lifts on a ball. My diet is pretty fuckin good eat egg whites for breakfast with oatmeal some times then I have a protein shake (Dymatize) 24g after working out and some GEAR pills(protein plasma serum), for lunch usually a salad with no dressing and a none fat greek yogurt, and for dinner I have a chicken breast with some type of veggy, daily total around 2000 calories. I also like throwing in fruit in for snacks in between meals. Im currently around 10% bf and I dont know how to get much lower, maybe Im eating to little or to much? Maybe Not working my abs right. ( I can see the out line but I dont have that clear six pack). Maybe a little factor can be that I went from 220lbs to 155lbs in about 4 months (25% to 10%) and then I just been adding muscle for past few months, maybe my skin is stretched? Idk you guys have any idea.

 

[Tblock1]

wow honestly I find it hard to believe those lifts with running marathons..... But yeah I would stay around the same bodyfat but do some heavy ab work to thicken the abs up, and if you are truly 10% you will see them soon.

 

[upperhandy]

Ok Im 5 10" 165lbs bench 255 and squat 350. Im currently running a lot as well (marathons), my question is how can I get a six pack. I lift 6 days a week run like 5 days a week. I do abs every other day usually do hanging leg lifts, trunk twist, crunchs on ball, planks and leg lifts on a ball. My diet is pretty fuckin good eat egg whites for breakfast with oatmeal some times then I have a protein shake (Dymatize) 24g after working out and some GEAR pills(protein plasma serum), for lunch usually a salad with no dressing and a none fat greek yogurt, and for dinner I have a chicken breast with some type of veggy, daily total around 2000 calories. I also like throwing in fruit in for snacks in between meals. Im currently around 10% bf and I dont know how to get much lower, maybe Im eating to little or to much? Maybe Not working my abs right. ( I can see the out line but I dont have that clear six pack). Maybe a little factor can be that I went from 220lbs to 155lbs in about 4 months (25% to 10%) and then I just been adding muscle for past few months, maybe my skin is stretched? Idk you guys have any idea.

if you are desperate try keeping your carbs below 200g everyday till you can see them

also, if you are light skinned, getting a tan (real or fake) will dramatically improve the appearance of definition
stay away from tanning beds tho... those things are bad news imo

 

[miked8c]

Yeah I dont really believe those lifts either, marathon running is possibly the worst to do sport while lifting. If you do your compound lifts chances are you have a more than a decent set of Abs, heavy squatting and deads believe it or not give you good abs by themselves. It sounds like your fat might be a little too high but if your a marathon runner that should not be the case, something does not add up.

 

[the.gladiator1987]

I dont do anything for my abs, I think you should lower your carbs, but at 10% you should be seeing a 6 pack maybe post some pics

 

[the.gladiator1987]

and dont eat fruit between meals for snacks, have Peanut butter instead or turkey w/ nonfat or lowfat cream cheese

 

[Uncrck2]

Ill try the pb instead of fruit and drop the carbs, trust me I can lift that, Ive been lifting for 7 years and know how to keep muscle...

 

[Uncrck2]

So try eating more protein and less carbs

 

[the.gladiator1987]

Yea more protein bud, more carbs too since you will be able to put on quality weight since u run so much

 

[Uncrck2]

ok thanks ill try it out for a few weeks, and you think almond butter is better than peanut butter