How Can I Get Abs?

[NewSentry]

Hi, I'm new to this site, and I could really use some advice on how to develop abs. I'm 5'9", 140 lbs., and 18 years old. Generally, I'm satisfied with nearly every aspect of my physique other than my abdomen. According to a recent test using calipers, my overally body fat is 9%, but in my abdominal region my fat level is at 17%. This is obviously a severe setback since ripped abs are the hallmark of a truly fit person.
My workout routine includes weightlifting three times a week. On two of the weightlifting days I do five trisets using the circuit-training method. The exercises cover everything from chest to legs. On one of the weightlifting days I have three trisets with exercises targeting the abs, biceps, triceps, and shoulders.
I also run three days a week on the treadmill for twenty minutes. I set the incline at 5, warm up at 5 mph for 5 minutes, then do three "sprint sets", alternating between a two minute sprint at 8 mph and a two minute cool-down period at 4.5 mph. After this, I cool down at 5 mph for three minutes.

My typical diet is as follows:

Morning- 1.5 bowls of Rice Krispies with milk

1 hour later- 2 scoops of Designer Whey Protein w/ 1 cup milk

Lunch- 2 ham sandwiches on whole wheat bread w/ 1 cup
whole grain cereal

4:30 P.M.- 2 scoops of Designer Whey Protein w/ 1 cup milk

6 P.M.- Three eggs w/ yolks

8 P.M.- 2 scoops of Designer Whey Protein w/ 1 cup milk

Recently I have been trying to stay away from fatty foods because I read in Men's Health magazine that the most important factor in achieving defined abs is a person's level of body fat. I used to eat several spoonfuls of peanut butter per day, and have now discontinued this practice.

I am obviously not as hardcore in my workout routines or dieting as many of those who post here, which is why I think that I could especially benefit from any advice offered here. Thanks for any help you can offer.

 

[pintoca]

well, quickly looking in this:
The best exercise for developing abs is: Threadmill, Ellyptical, etc... (cardio)
Ditch the milk (you take a lot of it daily, most likely you are also bloated from it, it will not make a huge difference but it will help a bit).

Bro, Abs are just low bf% (provided you also train them and they are just hidden under the fat), so make sure they are trained normally, don't over do it

 

[jenscats5]

Diet, Diet, Diet....

 

[Linzie1303]

Hi, I'm new to this site, and I could really use some advice on how to develop abs. I'm 5'9", 140 lbs., and 18 years old. Generally, I'm satisfied with nearly every aspect of my physique other than my abdomen. According to a recent test using calipers, my overally body fat is 9%, but in my abdominal region my fat level is at 17%. This is obviously a severe setback since ripped abs are the hallmark of a truly fit person.
My workout routine includes weightlifting three times a week. On two of the weightlifting days I do five trisets using the circuit-training method. The exercises cover everything from chest to legs. On one of the weightlifting days I have three trisets with exercises targeting the abs, biceps, triceps, and shoulders.
I also run three days a week on the treadmill for twenty minutes. I set the incline at 5, warm up at 5 mph for 5 minutes, then do three "sprint sets", alternating between a two minute sprint at 8 mph and a two minute cool-down period at 4.5 mph. After this, I cool down at 5 mph for three minutes.

My typical diet is as follows:

Morning- 1.5 bowls of Rice Krispies with milk

1 hour later- 2 scoops of Designer Whey Protein w/ 1 cup milk

Lunch- 2 ham sandwiches on whole wheat bread w/ 1 cup
whole grain cereal

4:30 P.M.- 2 scoops of Designer Whey Protein w/ 1 cup milk

6 P.M.- Three eggs w/ yolks

8 P.M.- 2 scoops of Designer Whey Protein w/ 1 cup milk

Recently I have been trying to stay away from fatty foods because I read in Men's Health magazine that the most important factor in achieving defined abs is a person's level of body fat. I used to eat several spoonfuls of peanut butter per day, and have now discontinued this practice.

I am obviously not as hardcore in my workout routines or dieting as many of those who post here, which is why I think that I could especially benefit from any advice offered here. Thanks for any help you can offer.

I'm with everyone on this as well..DIET IS THE KEY TO THE ALMIGHTY ABS!!!

As far as your diet is concerned, i will also suggest you drop that milk along with replacing some of those shakes with REAL FOOD. I know sometimes the shakes are just easier...but pre planning out will help you in the long run.
Also you might want to think about a better start to your day with a complex carb such as oatmeal, whole wheat breakfast burrito.....avoid sugary cereals and foods high in processed sugar as well. Fruit is exceptional.
Anywho...i'm not a vet on this board but have learned lots and lots through the basic principles and dieting for my first comp. Just find what works for you...
I would also seperate some of those weight training days but again its up to how many days you can make it to the gym.

post up more questions if you have them
Linzie

 

[mrhoon]

Nobody is a fan of making a "diet" journal, but you should use one. Eventually everyone hits a plateau, and the quickest way to break out of a slump is analize WHAT you are eating, and WHEN. Counting cals, and macronutrients sucks, but the more you know about the foods you consume and you eating patterns the more likely you will be able to move out of a plateau and onto a leaner self. The more time you spend here, you will learn that the only real shortcut, is to do it right the first time. That is why we are here to help.

 

[JKurz1]

Cardio means absolutely nothing...........just a way to get dialed in AFTER the diet is on.........trust me.

 

[jeepboi]

Your 5'9" and 140lbs and you cant see your abs???

So your fat only around your abdomen area?

 

[irish_pride]

situps three times a week. diet is important aswell. ive been bodybuilding for over two years and the flab still covers my abs. you can see just a slight definition. but it is always improving