[Manbearpig]

Hi. I went from 200 to 179 and was wondering how much more weight till I have a visible 4 pac

[Billup]

Without knowing your regiment, height, diet....,



I would say a LONG time.


Also, muscle development is different from person to person, so I doubt anyone will be able to give you an actual time frame. That time frame is dependent on you and your workout routine.

[MediaArtist]

About 15-20 more pounds, and a lot of ab muscle building exercise.

[Templar]

Most people say abs are made in the kitchen. Everyone has them, you don't need to "build up" ab muscle. You need to clean your diet up if you want to have well defined abs. The reason you don't see them is the layer of fat on top of them. You're certainly not fat, so don't get me wrong, it's all about how it is distributed.

[stormzusmc]

First off you've got hardly any muscle. Abs are just like any other muscle group, you need to excercise them, but allow them time to rest/repair...Honestly the best things you can do are front squats, deadlifts and other heavy core activating workouts. Crunches are not the answer I'll tell you that much. That said though build muscle to reveal them with a low body fat...and getting a low body fat is proper nutrition (some call it diet).

You must be fairly tall to have no muscle and be that small and still weight around 180.

[JesseJames]

How long is a piece of string?

[Manbearpig]

Thanks guys. I'm 6 foot and actually have a lot of muscle.. curl 45 lb dumbells 50+dips 250 BP 350 squat I've been lifting for 4 years.

[stormzusmc]

You don't have core development and based on your lower abdominals I would say you don't have a 350lb squat. If you've been lifting for 4 years you should know diet is king. You should also know that no one cares about how much someone can curl..and if you're doing 50+ dips you should add weight.

[Manbearpig]

I just started abs a week ago ahaha

[stormzusmc]

Dude...if you can squat nearly what you're saying you should have a much more defined core....especially in the lower abdominals.

[Billup]

So you've been lifting for 4 years, but never adequately addressed the abdominal??


What other areas did you skip until 4 years later?

[Templar]

Originally Posted by stormzusmc

Dude...if you can squat nearly what you're saying you should have a much more defined core....especially in the lower abdominals.

Unless he eats like shit.

[Manbearpig]

I eat like shit

[kirkbar]

Originally Posted by Templar

Most people say abs are made in the kitchen. Everyone has them, you don't need to "build up" ab muscle. You need to clean your diet up if you want to have well defined abs. The reason you don't see them is the layer of fat on top of them. You're certainly not fat, so don't get me wrong, it's all about how it is distributed.

This is 100% correct ^

Just a bit to add to that - ADD CARDIO! Just 20 minutes brisk run or jog after lifting. Then, once or twice a week try to do something more intense - like intervals. All out run until you want to puke - stop and walk until recovery - repeat 3-4 times.

I lift, run, and bike. I do eat like crap at times (weekend parties!) and I love pretzels and beer. That said, until you get your % body fat down - you won't see abs.

It also helps to eat 5 times a day and don't skip breakfast!

This is me at 47 (Halloween LOL! - don't ask - I don't remember)

[FrankieZ4]

You want to your BMI or body fat to be a total 10% or less.

[stormzusmc]

Originally Posted by kirkbar

This is 100% correct ^

Just a bit to add to that - ADD CARDIO! Just 20 minutes brisk run or jog after lifting. Then, once or twice a week try to do something more intense - like intervals. All out run until you want to puke - stop and walk until recovery - repeat 3-4 times.

I lift, run, and bike. I do eat like crap at times (weekend parties!) and I love pretzels and beer. That said, until you get your % body fat down - you won't see abs.

It also helps to eat 5 times a day and don't skip breakfast!

This is me at 47 (Halloween LOL! - don't ask - I don't remember)

Congrats you have a low body fat, but no muscle...

[kirkbar]

Originally Posted by stormzusmc

Congrats you have a low body fat, but no muscle...

Yea, didn't back then - I was doing a lot of mud races and got kinda small. I'm much larger now - I just wanted to prove that low % fat = abs show.

[stormzusmc]

Word ^ OP having bodybuilder or abs that actually pop out are done with heavy core exercises like squats, deadlifts and such. If you have strong ab muscles you can see them at a BF% of up to 15% with some people, but generally 6-12% is when you see them. My advice again is to focus on the heavy compounds, get a solid nutrition plan, and try HIIT for cardio.

[mashimarho]

Can't judge it by the looks. I'd say you're making good progress though.

[BRAISKI]

Originally Posted by Templar

Most people say abs are made in the kitchen.

So as fat thats what happens when fatties get left in the kitchen

[evoix]

Originally Posted by Billup

Without knowing your regiment, height, diet....,



I would say a LONG time.


Also, muscle development is different from person to person, so I doubt anyone will be able to give you an actual time frame. That time frame is dependent on you and your workout routine.

EXACTLY!! Very smart guy. I thought we were talking about abs as in brakes at first.

[superpenguin]

Originally Posted by stormzusmc

Dude...if you can squat nearly what you're saying you should have a much more defined core....especially in the lower abdominals.

When I was 18 I had almost the exact same BP/Squat stats he posted and I was MUCH less defined....I really like pizza and cheezburgers though