So I'm super pissed off at my physical condition. I run 20 km a week and lift, basically I do stuff 4-5 days a week and eat as healthy as I can (a typical meal is steak + vegetables). I'm doing the best I can to get a six pack but I just can't seem to do it.
People who didn't see me for a long time are usually surprised that I 'lost so much weight and look slimmer' but the fact is that I don't see any difference from pictures of last year. This makes me angry, because why the fuck should I sweat and endure this pain if nothing comes after? There were time I ate so little that in the morning when I woke up my head was spinning like crazy. Still, no result. I can barely see my top 2 abs on a good day (i.e. after a run).
I know people who eat like shit, drink 2x than me and exercise 2x less who are ripped. I'm pretty tired of losing a lot of time with no results...since my strong point is bulking up, I was thinking about stop trying to get a six pack and at least get big. I could just lift like crazy and eat a LOT, I'm pretty tired of going after the diet food everytime I go to a restaurant
how can you say your strong point is bulking up when everyone says you look skinny? Maybe bulk up then cut fat like all the bodybuilders?
being healthy and certain physical attributes are not the same thing. You can run most guys with 6 packs into the ground. It's just a matter of having big abs and then cutting fat so you can see them. eating healthy and eating enough calories and protein to gain weight arent the same either
No, but some people's body type makes it hard for abdominal muscles to be visible. Plus, to get a "6-pack", it's just a matter of the fat covering your abdominals, not necessarily how you keep exercising the muscle.
I know your pain, I have a friend who eats McDonalds on a weekly basis and the guy somehow manages to maintain a 6-pack. Something you could do is take a picture in front of a mirror of yourself every single day you workout, and that way, you can have some sort of record of the progress you're making physically. I'm pretty sure physical development like seeing ripped muscles with veins popping out and washboard abs will eventually come in time, especially if what you're saying is true, about how you eat healthy and workout daily.
Getting a six pack and being big are usually mutually exclusive, maintaining the low body fat % required while having significant muscle mass is extremely difficult unless you're on steroids. Its partly genetics too, there are bodybuilders with extremely low body fat who don't have a full six pack. If I were you I'd just forget about the six pack thing, its better to be big and strong than have an attractive stomach (that most people will never see anyways).
On July 07 2014 08:08 Slayer91 wrote: how can you say your strong point is bulking up when everyone says you look skinny? Maybe bulk up then cut fat like all the bodybuilders?
being healthy and certain physical attributes are not the same thing. You can run most guys with 6 packs into the ground. It's just a matter of having big abs and then cutting fat so you can see them. eating healthy and eating enough calories and protein to gain weight arent the same either
What I mean is that if I bulk for 3 months, it's very noticeable. If I run for 3 months, it looks only slightly different (like you wouldn't tell the difference)
I can't imagine needing steroids unless you want to be super big all those boxers and mma fighters who fight in weight classes have 6 packs because of the brutal weight control they go through. but the womens MMA fighters don't really have a visible 6 pack so it should be pretty clear its a combination of size and low bodyfat%
On July 07 2014 08:08 Slayer91 wrote: how can you say your strong point is bulking up when everyone says you look skinny? Maybe bulk up then cut fat like all the bodybuilders?
being healthy and certain physical attributes are not the same thing. You can run most guys with 6 packs into the ground. It's just a matter of having big abs and then cutting fat so you can see them. eating healthy and eating enough calories and protein to gain weight arent the same either
What I mean is that if I bulk for 3 months, it's very noticeable. If I run for 3 months, it looks only slightly different (like you wouldn't tell the difference)
have you seen distance runners? they are usually pretty skinny, running isn't going to make you big, you need endurance not strength, your legs might get bigger but you aren't look for that anyway probably.
On July 07 2014 08:08 iamho wrote: Getting a six pack and being big are usually mutually exclusive, maintaining the low body fat % required while having significant muscle mass is extremely difficult unless you're on steroids. Its partly genetics too, there are bodybuilders with extremely low body fat who don't have a full six pack. If I were you I'd just forget about the six pack thing, its better to be big and strong than have an attractive stomach (that most people will never see anyways).
On July 07 2014 08:13 Slayer91 wrote: I can't imagine needing steroids unless you want to be super big all those boxers and mma fighters who fight in weight classes have 6 packs because of the brutal weight control they go through. but the womens MMA fighters don't really have a visible 6 pack so it should be pretty clear its a combination of size and low bodyfat%
On July 07 2014 08:08 Slayer91 wrote: how can you say your strong point is bulking up when everyone says you look skinny? Maybe bulk up then cut fat like all the bodybuilders?
being healthy and certain physical attributes are not the same thing. You can run most guys with 6 packs into the ground. It's just a matter of having big abs and then cutting fat so you can see them. eating healthy and eating enough calories and protein to gain weight arent the same either
What I mean is that if I bulk for 3 months, it's very noticeable. If I run for 3 months, it looks only slightly different (like you wouldn't tell the difference)
have you seen distance runners? they are usually pretty skinny, running isn't going to make you big, you need endurance not strength, your legs might get bigger but you aren't look for that anyway probably.
Dude I never said I wanted to get big by running in first place. I like my muscles right now and so I was running just to get rid of belly fat. Since it's not working, I'm thinking about a plan B: just eat and lift, stop caring about 6-pack and just getting big.
If you're doing everything right, but you're not leaning up, then it's the food that you're eating. What I've found is that unless you're eating steak properly, then that shit is pretty fattening and detrimental in your quest to getting lower bf %'s. Eat chicken breast instead. Me personally, after I switched my protein intake from cows to chicken, I started seeing amazing results.
On July 07 2014 08:13 Slayer91 wrote: I can't imagine needing steroids unless you want to be super big all those boxers and mma fighters who fight in weight classes have 6 packs because of the brutal weight control they go through. but the womens MMA fighters don't really have a visible 6 pack so it should be pretty clear its a combination of size and low bodyfat%
On July 07 2014 08:13 SoSexy wrote:
On July 07 2014 08:08 Slayer91 wrote: how can you say your strong point is bulking up when everyone says you look skinny? Maybe bulk up then cut fat like all the bodybuilders?
being healthy and certain physical attributes are not the same thing. You can run most guys with 6 packs into the ground. It's just a matter of having big abs and then cutting fat so you can see them. eating healthy and eating enough calories and protein to gain weight arent the same either
What I mean is that if I bulk for 3 months, it's very noticeable. If I run for 3 months, it looks only slightly different (like you wouldn't tell the difference)
have you seen distance runners? they are usually pretty skinny, running isn't going to make you big, you need endurance not strength, your legs might get bigger but you aren't look for that anyway probably.
Dude I never said I wanted to get big by running in first place. I like my muscles right now and so I was running just to get rid of belly fat. Since it's not working, I'm thinking about a plan B: just eat and lift, stop caring about 6-pack and just getting big.
Why you run to lose belly fat though? Losing fat is just a matter of calories in < calories out and you need to execise enough to keep muscles from deteriorating. Running isnt that efficient for burning calories anyway. I mean it depends on your goals anyway. If you just want to have a 6 pack then you need to lose fat (and probably work out your abs) but if you just want to look good who cares about a 6 pack unless you are an underwear model.
Your friends probably have a really fast metabolism (I assume you are young), don't worry, your routine and schedule will help you out much more when you are older, as people who don't have a routine gain weight a lot faster. It's good you have some "meat" on the bones, a lot of girls like that. They will be able to tell you are active, doesn't matter if you're "ripped"
I used to feel like this too... I have so many friends who are so unhealthy and I'm just like "how do you eat that and maintain your rippedness?" I got over it by focusing on what I can do and the skills I can develop. I think striving for certain skill related goals (one arm pullup, pistol squats, x lbs bench press, one arm handstand, etc) is a much more attainable/healthy focus than striving to look a certain way. I think it's just super hard (comparatively) for people like us to look that way. In the less frustrating quest for these skills I think you'll find, like I did, that you have more fun working out and your physique improves regardless.
On July 07 2014 08:08 Slayer91 wrote: how can you say your strong point is bulking up when everyone says you look skinny? Maybe bulk up then cut fat like all the bodybuilders?
being healthy and certain physical attributes are not the same thing. You can run most guys with 6 packs into the ground. It's just a matter of having big abs and then cutting fat so you can see them. eating healthy and eating enough calories and protein to gain weight arent the same either
What I mean is that if I bulk for 3 months, it's very noticeable. If I run for 3 months, it looks only slightly different (like you wouldn't tell the difference)
I dont get it. How would you look any different if you run? Except people could see your heart muscle lol.
Running is for improving your cardio, weights is for looks.
On July 07 2014 08:00 SoSexy wrote: This makes me angry, because why the fuck should I sweat and endure this pain if nothing comes after?
?
Don't really understand this. Pretty sure the reason you run is to...run faster? And be healthier. If you are sweating and hurting you are most definitely becoming healthier and more fit and ergo have a strong reason to continue
On July 07 2014 08:00 SoSexy wrote: So I'm super pissed off at my physical condition. I run 20 km a week and lift, basically I do stuff 4-5 days a week and eat as healthy as I can (a typical meal is steak + vegetables). I'm doing the best I can to get a six pack but I just can't seem to do it.
There were time I ate so little that in the morning when I woke up my head was spinning like crazy.
Almost certainly a weight issue. If you are lean enough you WILL be shredded and able to see abs. If you weren't losing weight, you were almost certainly eating too much food. I know you talked about being hungry in the morning, but if you are losing weight that is how you should feel. You shouldn't feel famished all the time no matter what, but there are going to be points, especially going to bed and before meals where you will feel hungry, and that gets better/worse depending on what exactly you eat and your bodies hormone levels.
Bottom line though if you want a six pack you have to be lean. You can lift all day but if your BF % remains too high you won't ever end up with that six pack.
On July 07 2014 08:00 SoSexy wrote: I know people who eat like shit, drink 2x than me and exercise 2x less who are ripped. I'm pretty tired of losing a lot of time with no results
That is commonly called "genetics". Some people naturally have a better predisposition to being lean, or a faster metabolism. Just how it goes.
As for the second part, I guarantee you are getting results. You're getting stronger, faster, and more fit in general; and almost certainly have a more healthy blood profile.
On July 07 2014 08:08 Slayer91 wrote: how can you say your strong point is bulking up when everyone says you look skinny? Maybe bulk up then cut fat like all the bodybuilders?
being healthy and certain physical attributes are not the same thing. You can run most guys with 6 packs into the ground. It's just a matter of having big abs and then cutting fat so you can see them. eating healthy and eating enough calories and protein to gain weight arent the same either
What I mean is that if I bulk for 3 months, it's very noticeable. If I run for 3 months, it looks only slightly different (like you wouldn't tell the difference)
I dont get it. How would you look any different if you run? Except people could see your heart muscle lol.
Running is for improving your cardio, weights is for looks.
Have you seen good runners? Okay admittedly most do some gym work, but especially for distance guys that tends to be pretty low key and ancillary. Sprinters are shredded as hell. Again, in part because of their gym work, but sprinting itself is very much a power activity and develops the hamstrings, glutes, and much of the core very well.
The last time I saw a good distance runner, or sprinter, that wasn't shredded was...well never. Unless you look like specifically at marathon guys that carry almost no weight at all because you can't afford to at that distance, but even they are shredded...just very thin.
All that said, if you're goal is to look good naked...running is not the optimum way to get there by any means.
On July 07 2014 11:35 Jerubaal wrote: Guys, I knew this one girl and she started jogging and lost a lot of weight and looked fantastic. Oh wait, that never happened.
Odd. I've seen it happen several times.
It's pretty easy for a woman to look fantastic primarily by dropping weight. Thrown in some light sprint work and a light core day 1-2x a week and if the diet is there she is going to be looking quite good once her BF % gets into a decent range.
Unless we are talking magazine cover ripped, it's not that hard to look good if you get to a good BF range. Throw in the occasional weight work for some definition and you're going to be looking pretty damn good.
Girls don't need muscles to look good, that is why most crossfit girls look great.
Do less(no) cardio, so you have 2-3 days where you eat nothing but meat and veggies in small quantities and lose weight on those days. Keep lifting hard and eating enough on the others.
On July 07 2014 08:00 SoSexy wrote: I refuse to believe that if you get drunk once a week you can't have a 6 pack if you run 20 km and lift weights.
Most likely that is not a problem, but it sorta depends. If you are barely eating below maintenance on most other days, and then drink hard once or twice on the weekend you could easily end up 1000+ calories over for the weekend. A typical beer has like 150 calories, and shots can vary between 70-100, so if you are having a good night of drinking with 5-10 drinks...that's a good number of calories.
Also as far as calories go, 20km a week of running is bordering on nothing, not that running "something" should be your goal if the aim is merely to get shredded. A little 5k run might burn off like 300-400 calories which in the grand scheme of things isn't all that much. If you are training 150km a week running or cycling 500km+ per week...game is a little different. That's when you can start devouring food like there is no tomorrow and drop weight, but of course that isn't going to be the route to the most rockin bod possible, and takes some time to build to.
Girls don't need muscles to look good, that is why most crossfit girls look great.
running and working out is only kinda good if you are already satisfied with your body. Otherwise running will always severly lower your training progress. ANYWAYS to your real problem now: first: yes some people eat tons and are still ripped. For Two Reasons: 1. They have really big abs and, more importantly, 2. They overall have just alot of muscles! the more muscles you have, the more fat you burn. A man with double the amount of muscles basically need twice as much kalories.
And not eating something in the morning is the dumbest idea i've ever heard. Especially in the morning its so important to eat fast carbs and proteines to speed up your metabolism. My suggestion: make dirty bulking for some time ( not just 1 month, but maybe 6-12 months ). Gain alot of weight and then slowly lose all your fat by not eating alot of carbs over the day. Yes eating less carbs over the curse of the day will lower your weight alot... Problem with low carb diet: your metabolism gets slowed down alot. you will feel really bad and you will lose some muscles, so if you are not big right now i dont suggest you to do that. But if your ONLY goal is to have a sixpack, go ahead. eat some fast carbs in the morning, and from then on just chicken, meat, vegetables and some oil/fat ( NO fat doesnt make you fat, carbs do! ) and you will lose all fat really fast.
By the way.. I dont think having a sixpack while being kinda skinny will give you any credit from women or men. At least if you are not 13 years old.
I'm feeling kinda thorn at the moment - the six-pack has become almost a psychological benchmark for me. I wanted it since I was 14 and I was never able to achieve it...
Also, I didn't expect this reactions towards running. It seemed kinda logical to me - if I need 2000 calories a day, I can eat 2000 and lose 400 to lose weight.
Anyway, I recognize that it's better to be fit overall than chasing a 6-pack and look skinny. But I'm somewhat insecure because I fear that if I just start to lift heavy and eat a lot my stomach will swell like crazy :S
I'm 1.81m and around 74 kg. In the past I reached up to 90+ and there I had a really big belly but didn't do any training at all. Now I'm way fitter, but the area between my bellybutton and crotch looks the same to me...
On July 07 2014 08:00 SoSexy wrote: So I'm super pissed off at my physical condition. I run 20 km a week and lift, basically I do stuff 4-5 days a week and eat as healthy as I can (a typical meal is steak + vegetables). I'm doing the best I can to get a six pack but I just can't seem to do it.
People who didn't see me for a long time are usually surprised that I 'lost so much weight and look slimmer' but the fact is that I don't see any difference from pictures of last year. This makes me angry, because why the fuck should I sweat and endure this pain if nothing comes after? There were time I ate so little that in the morning when I woke up my head was spinning like crazy. Still, no result. I can barely see my top 2 abs on a good day (i.e. after a run).
I know people who eat like shit, drink 2x than me and exercise 2x less who are ripped. I'm pretty tired of losing a lot of time with no results...since my strong point is bulking up, I was thinking about stop trying to get a six pack and at least get big. I could just lift like crazy and eat a LOT, I'm pretty tired of going after the diet food everytime I go to a restaurant
What do you guys think?
Assuming you really want to improve. Get your bodyfat measured, tell us your weight and height. You also don't seem to have any concrete goals. Are you training for a marathon? Do you want to be big, or do you want to be ripped?
Edit: Saw your post. To be 'big' you'd probably want to be around 90kilos at 1.81. Big, fat, ripped, this is all subjective. It's better that you post your bodyfat so we know exactly where you are.
On July 07 2014 15:30 SoSexy wrote: Thanks for all the replies!
I'm feeling kinda thorn at the moment - the six-pack has become almost a psychological benchmark for me. I wanted it since I was 14 and I was never able to achieve it...
Also, I didn't expect this reactions towards running. It seemed kinda logical to me - if I need 2000 calories a day, I can eat 2000 and lose 400 to lose weight.
Anyway, I recognize that it's better to be fit overall than chasing a 6-pack and look skinny. But I'm somewhat insecure because I fear that if I just start to lift heavy and eat a lot my stomach will swell like crazy :S
I'm 1.81m and around 74 kg. In the past I reached up to 90+ and there I had a really big belly but didn't do any training at all. Now I'm way fitter, but the area between my bellybutton and crotch looks the same to me...
You're close. Probably around 70kg your abs will start to show nicely, and 65 or so might be like 4% BF style shredded. Each individual is different of course.
And okay, if you intend to use running like that...that's not a bad use. Just make sure if you are counting calories that you're honest with yourself in assessing your portion sizes. A good way to do it is just base of right now, since you are holding weight. Track what you eat over 3-4 days and average it out to see how many kcal you are eating each day to maintain, then slash that number by 250-500 kcal/day and you'll start to lose weight nicely.
On July 07 2014 15:30 SoSexy wrote: Thanks for all the replies!
I'm feeling kinda thorn at the moment - the six-pack has become almost a psychological benchmark for me. I wanted it since I was 14 and I was never able to achieve it...
Also, I didn't expect this reactions towards running. It seemed kinda logical to me - if I need 2000 calories a day, I can eat 2000 and lose 400 to lose weight.
Anyway, I recognize that it's better to be fit overall than chasing a 6-pack and look skinny. But I'm somewhat insecure because I fear that if I just start to lift heavy and eat a lot my stomach will swell like crazy :S
I'm 1.81m and around 74 kg. In the past I reached up to 90+ and there I had a really big belly but didn't do any training at all. Now I'm way fitter, but the area between my bellybutton and crotch looks the same to me...
You're close. Probably around 70kg your abs will start to show nicely, and 65 or so might be like 4% BF style shredded. Each individual is different of course.
And okay, if you intend to use running like that...that's not a bad use. Just make sure if you are counting calories that you're honest with yourself in assessing your portion sizes. A good way to do it is just base of right now, since you are holding weight. Track what you eat over 3-4 days and average it out to see how many kcal you are eating each day to maintain, then slash that number by 250-500 kcal/day and you'll start to lose weight nicely.
If the guy is 1.81m and he weighed 65 kg the only thing he'll be seeing is his own ribs...
I've had a six-pack on and off for the last 10 years. I can tell you that sports doesn't make a difference at all.
It was easier to maintain the six-pack when I didn't do ANY sports for one year due to injury. The only good thing is that if you have lots of muscles, then these muscles will burn additional energy, even at rest.
It's really all about the diet. If I eat a whole chicken two days in a row, my six-pack will be gone 3-4 days later.
Chasing this physical feature your body seems to have no natural inclination towards, sounds really unhealthy. Best quit before it becomes some kind of obsession. Silly stuff like this can be the gateway to a eating disorder.
There is surgery if you wanna cover up that your genetics don't 100% represent the on vogue idea of a perfect body, or you could use steroids, since being healthy seems to mean nothing to you if it doesn't give you abs.
On July 07 2014 15:30 SoSexy wrote: Thanks for all the replies!
I'm feeling kinda thorn at the moment - the six-pack has become almost a psychological benchmark for me. I wanted it since I was 14 and I was never able to achieve it...
Also, I didn't expect this reactions towards running. It seemed kinda logical to me - if I need 2000 calories a day, I can eat 2000 and lose 400 to lose weight.
Anyway, I recognize that it's better to be fit overall than chasing a 6-pack and look skinny. But I'm somewhat insecure because I fear that if I just start to lift heavy and eat a lot my stomach will swell like crazy :S
I'm 1.81m and around 74 kg. In the past I reached up to 90+ and there I had a really big belly but didn't do any training at all. Now I'm way fitter, but the area between my bellybutton and crotch looks the same to me...
You're close. Probably around 70kg your abs will start to show nicely, and 65 or so might be like 4% BF style shredded. Each individual is different of course.
And okay, if you intend to use running like that...that's not a bad use. Just make sure if you are counting calories that you're honest with yourself in assessing your portion sizes. A good way to do it is just base of right now, since you are holding weight. Track what you eat over 3-4 days and average it out to see how many kcal you are eating each day to maintain, then slash that number by 250-500 kcal/day and you'll start to lose weight nicely.
If the guy is 1.81m and he weighed 65 kg the only thing he'll be seeing is his own ribs...
Eh yea, I miss thought. 1.8m is closer to 5'11". Was thinking it was closer to 5'8" for some reason.
1.81 and 65 kg would be a very slender build, though I'd still hardly call it seeing ribs. Ribs territory, aka marathon lean/light tends to be when you start going below weight = height in inches x 1.9 or so.
Just keep a low amount of body fat over the stomach and do pike compressions (not the stretch). The exercise scales easily and it will get you a six pack quite quickly if you just watch the belly fat. I can send you a link to the exercise if you want. Six packs are comically easy to get; people aren't lying when they say that six packs are made in the kitchen.
? looks pretty cool but only if you have some bars like that! im doing beginners dragonflags (you just need a flat bench) and will be able to do hanging legraises too (hanging from under some stairs) ... maybe once the doms goes away
On July 08 2014 09:53 FFGenerations wrote: https://www.youtube.com/watch?v=39KruH3lxuM ? looks pretty cool but only if you have some bars like that! im doing beginners dragonflags (you just need a flat bench) and will be able to do hanging legraises too (hanging from under some stairs) ... maybe once the doms goes away
You can do them on the ground, too. Not exactly like that, of course, but it's how I did them. I was able to phase out dedicated core work for superior alternatives long before I outgrew pikes on the ground.
It's mostly genetics. more specifically, where some guy's bodies store their fat for first in last out kind of thing.
Also something like 90% of men you see in competitions, models, athletes, etc are on some form of gear. You can literally gain more muscles sitting on the couch taking T than you can busting your ass with a PT at the gym 5-6 days a week.
On July 09 2014 10:12 MarlieChurphy wrote: It's mostly genetics. more specifically, where some guy's bodies store their fat for first in last out kind of thing.
Also something like 90% of men you see in competitions, models, athletes, etc are on some form of gear. You can literally gain more muscles sitting on the couch taking T than you can busting your ass with a PT at the gym 5-6 days a week.
Good genetics helps a person reach a fitness goal quicker and also become a better elite athlete, but really only 1% of the population ever reaches the point where they're at their limits. A person with 'bad genetics' may not be winning an Olympia or a powerlifting title anytime soon, but he still can he strong/ have a good physique. Just takes dedication, time and education.
Losing weight and watching calories is great, but what are you doing to strengthen your abs? Running is okay, but you can do much better. Getting a 6pack takes a lot of time.
EPT
thanks!
