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

 

[miked8c]

Yeah man, way to post a pic I take what I said back. You must have damn good genetics to competetively distance run while putting on muscle. Whats your event.

 

[Big A]

Yeah, i dunno my dad and my sister are marathon runners, and every morning they get up before work and run 21 k like its nothing, but they dont have 6 pacs at all, my dad is skinny but kinda flabby, i guess maybe casue hes just old though, and my sis's legs just got super skinny since she started a few years ago, but thats about it, oh and her arms got jacked up. I find it weird they both arent ripped.

 

[Big A]

I think its just they burn up all their muscle, casue i remember about 4 years ago my dad looked a lot better, had a decent amount of muscle and well developed chest naturally, but now its all gone. I would choose weightlifting over running, but obvs if u compete in marathons and love it i would opt for doing that, and not stress out about having a 6 pac. Some people just love to run.

 

[Tblock1]

I still don't believe those lifts you look pretty skinny to me I can see a 255 bench as that's nothing but a 350 squat to parallel is doubtful. Still eat more carbs, try taking glutamine to preserve mass.

 

[Uncrck2]

I love running but I also love lifting, trust me I can squat that I dont go all the way to 90 but damn close I stop before dude to my knees In high school we squated SOOOO much and my knees are bad form it. But ill get a pic up of my quads ull see idk how but my legs have 0 fat on em

 

[Tblock1]

I love running but I also love lifting, trust me I can squat that I dont go all the way to 90 but damn close I stop before dude to my knees In high school we squated SOOOO much and my knees are bad form it. But ill get a pic up of my quads ull see idk how but my legs have 0 fat on em

Yeah but that was all I was saying, no way you could squat 350 legit. Still I do a lot of running myself because I want to be an Army Ranger so I have to run 3 days+ a week minimum. It is fucking hard to balance running with bodyweight exercise endurance with lifting lol!

 

[Uncrck2]

Im pretty sure I have a legit squat just because i go 95 doesnt mean its not a good squat, In reality going to 90 or past is really bad for you knees manly your patella, patella tendon (top and bottom) and it can be pretty bad on you meniscus. Thats just when you do it 100% correct, most people dont keep every thing perfectly inline and leading to damage to you ligaments and tracking of you patella. All in all ill stick to my just before 90 and be able to move when im 50+ rather than go to 90 just to say I go to 90 and never walk right again.

 

[Tblock1]

Im pretty sure I have a legit squat just because i go 95 doesnt mean its not a good squat, In reality going to 90 or past is really bad for you knees manly your patella, patella tendon (top and bottom) and it can be pretty bad on you meniscus. Thats just when you do it 100% correct, most people dont keep every thing perfectly inline and leading to damage to you ligaments and tracking of you patella. All in all ill stick to my just before 90 and be able to move when im 50+ rather than go to 90 just to say I go to 90 and never walk right again.

just gonna let you know NO ONE on this forum is going to agree with this.....

 

[V-Opolis]

i ran XC in high school, 6+ miles a day at high intensity usually and i still cant see mine either. I can sorta see my top 4 but those bottom ones wont come out to save my life. and the trip here is that i supposedly have ~7% BF(what i was told when i went to get a fitness exam). Im toned everywhere except my abs. You and I may just have low BF %, but higher BF in the belly than other places...or for some other reason they dont wanna pop.

 

[miked8c]

Yeah dont even get me started on squatting parallel, seriously dont.

Running a marathon forces your body to eat itself, I cant see how could make serious gains while running so much.

 

[JDid23]

i ran XC in high school, 6+ miles a day at high intensity usually and i still cant see mine either. I can sorta see my top 4 but those bottom ones wont come out to save my life. and the trip here is that i supposedly have ~7% BF(what i was told when i went to get a fitness exam). Im toned everywhere except my abs. You and I may just have low BF %, but higher BF in the belly than other places...or for some other reason they dont wanna pop.

Probably genetics. If you're "toned everywhere", that means you just have a low BF% which you have. I don't think going to 5% or 6% will allow your abs to be more visible- 7% is more than low enough for a 6 pack. That's just imo.

 

[cuthroat]

I still don't believe those lifts you look pretty skinny to me I can see a 255 bench as that's nothing but a 350 squat to parallel is doubtful. Still eat more carbs, try taking glutamine to preserve mass.

I call bullshit on both - not to be an ass but look at the pics he posted the guys a twig. Maybe if he drops the bar four inches on either of his lifts and counts that as a rep. Call me a hater but I don't buy it.

 

[V-Opolis]

Yeah dont even get me started on squatting parallel, seriously dont.

Running a marathon forces your body to eat itself, I cant see how could make serious gains while running so much.

you guys might know alot about lifting, but yall dont seem to know much about running.

ya i hear a steady BF below 8% is unhealthy....but for some reason i cant get mine up at all no matter how much i sit at a computer and eat.

 

[Tblock1]

you guys might know alot about lifting, but yall dont seem to know much about running.

ya i hear a steady BF below 8% is unhealthy....but for some reason i cant get mine up at all no matter how much i sit at a computer and eat.

Hey I'm not a bad runner bro I ran a 5:14 mile for a physical. I got bad shin splints though I'm at 195 and ran the 5:14 at 170, puked all over ahhahahhah! Lol don't try to get your bodyfat up, I was at 6.7% myself and perfectly healthy. Just eat a lot and you will gain muscle, unfortunately you will gain fat too.

 

[V-Opolis]

Hey I'm not a bad runner bro I ran a 5:14 mile for a physical. I got bad shin splints though I'm at 195 and ran the 5:14 at 170, puked all over ahhahahhah! Lol don't try to get your bodyfat up, I was at 6.7% myself and perfectly healthy. Just eat a lot and you will gain muscle, unfortunately you will gain fat too.

running fast doesnt mean you know about running. and i ran a 4:58 haha. and its alot more than you just 'feel' healthy. low fat can like fuck with your organs or something. but it depends on what your body wants. as long as you dont jack it to low below what your body wants youll be fine i guess.

 

[spk55]

how do you train to run marathons and lift too, and do this on 2000 calories a day????
where is your energy coming from???
when i use to run, i i was training for the mile and 1000 meters, and probably doing way less mileage per week than you are now, i was making sure i was eating 4000 calories a day... of good food. no junk.
2000 calories a day, and doing what you're doing is unhealthy..eat up!!

 

[Tblock1]

running fast doesnt mean you know about running. and i ran a 4:58 haha. and its alot more than you just 'feel' healthy. low fat can like fuck with your organs or something. but it depends on what your body wants. as long as you dont jack it to low below what your body wants youll be fine i guess.

Yeah but did you run a 4:58 while deadlifting 300+ and benching 200+ I'm trying to keep up my running now while getting stronger but it is hard, no way I could run a 5:14 now hahaha! Males are fine to bodyfats down to 5%, below that gets risky. When I was 6.7% they made me get a thing signed by a doctor saying I was healthy enough to wrestle.