Abs

[Payton]

For some reason i cant seem to get my abs to really pop out more, i have a low bf%(7-9) yet still have very minimal ab definition(top four abs). I train abs 2-3 times a week. I eat very clean heres a sample of diet

6:00 - 30 grams oatmeal, 1 scoop of whey
8:00 - 1 cup egg whites, 30 grams oatmeal
10:30 - 6oz Chicken, broccoli
12:30-1 - 7oz yam, 6 oz chicken, broccoli
1 - lift for an hour, 25 mins HIIT Cardio
3 PWO Protein shake
5:00- 6 oz eye of round, veggie
8:00- 1 cup cottage cheese
Marcos are about 55% P, 28% carbs, 16% fats

Any ideas on how to make them come out and cut up more?

 

[T-Cake]

What type of ab work are you doing?

Most people say "Abs are made in the kitchen", and it seems to me your diet is spot-on to get the results you want, so no worries there.

My suggestions:
* There are some people who speculate that weighted ab training will bulk up the muscles, therefore making them appear easier
* Along with that... looks like you're getting cardio in to burn any fat that may overlay the abdominal area. That is the 2nd idea -- need to take the fat down to help the abs come out. Personally, I have found that doing cardio on the rowing machine at the gym (and making sure to really push with my legs and flatten out my full midsection when I'm pulling back) has reduced fat in my abdominal area as well as my upper back. This has made my muscle definition more apparent, though there are no guarantees of spot-training with cardio, as we all know.
* Lastly, what about supersetting your ab work? Really making it BURN? The burning sensation is a sign of intermuscular fat being burned out/reduced and this will cause more definition. Maybe what you're doing now is sufficient but maybe decreasing your rest time and increasing your reps and/or sets may do the trick.

Hope that helps.

 

[ZGzaZ]

For some reason i cant seem to get my abs to really pop out more, i have a low bf%(7-9) yet still have very minimal ab definition(top four abs). I train abs 2-3 times a week. I eat very clean heres a sample of diet

6:00 - 30 grams oatmeal, 1 scoop of whey
8:00 - 1 cup egg whites, 30 grams oatmeal
10:30 - 6oz Chicken, broccoli
12:30-1 - 7oz yam, 6 oz chicken, broccoli
1 - lift for an hour, 25 mins HIIT Cardio
3 PWO Protein shake
5:00- 6 oz eye of round, veggie
8:00- 1 cup cottage cheese
Marcos are about 55% P, 28% carbs, 16% fats

Any ideas on how to make them come out and cut up more?

My opinion would be your body fat is not as low as you think it is, at 7% you will be able to see all of your abs/obliques without a problem.

 

[T-Cake]

My opinion would be your body fat is not as low as you think it is, at 7% you will be able to see all of your abs/obliques without a problem.

^^ I agree! I thought that too!

 

[lacoste]

My opinion would be your body fat is not as low as you think it is, at 7% you will be able to see all of your abs/obliques without a problem.

I would say he is right on. Your probably closer or 12%. Dont use one of those scales. Go get it tested with calipers. And remember especially with men the fat on your lower abs is usually the last to go and it is a bitch. Your diet looks great. Good cardio. Try not to get frustrated.

 

[Payton]

My opinion would be your body fat is not as low as you think it is, at 7% you will be able to see all of your abs/obliques without a problem.

See thats the problem, i can see obliques quite well, but when it comes to my abs it really just flattens off, Thanks T-cake ill try those things

 

[Kabeetz]

See thats the problem, i can see obliques quite well, but when it comes to my abs it really just flattens off, Thanks T-cake ill try those things

If everything is true, and its unlikelythat you are 7%, then you have to train your ab muscles. weighted decline situps, roman chair situps, "needsize" situps, train them 3 times a week...not 1000 crunches every night before bed kinda crap.

 

[T-Cake]

If everything is true, and its unlikelythat you are 7%, then you have to train your ab muscles. weighted decline situps, roman chair situps, "needsize" situps, train them 3 times a week...not 1000 crunches every night before bed kinda crap.

Bring on the burn, no matter how ya' do it! And yes, a caliper BF test is best to really get an accurate reading, not the hand-held "Atari-like" dinosaur contraptions.