Hey! I love working out but can never seem to get my abs were I would like the to b at any advice FOR a ripped 6pack?

[itskoda]

I usally workout often so I'm basically alrdy in shape but for sum reason wen I go hard to tone my abs it jus doesn't work out for sum reason
fitness experts please help I wana get a cut super ripped 6pack so wen a girl I meets tells me she's thirsty I can quench her thirst with a 6pack of chocolate yoo-hoo

Updates

+1 y

Is there any one who has any real advice ! ?
like work out regiments what I should be eating so on and so on?

[Michellediva]

Daily Diet- 4-6% body fat
• Meal 1: 120g Oats, 30g Blueberries, 10g Almonds & 30g of Whey Protein 7am
• Meal 2: 3 Eggs & 2 slices of Granary/Whole Wheat Bread 10am
• Meal 3: Tin of Tuna, 300g White Potato & Mixed Salad/Vegetables 1pm
• Meal 4: 200g Chicken Breast & 80g Dry White Rice 4pm
• Meal 5: 300g Steak, 200g Sweet Potato & Mixed Vegetables 7pm
• Meal 6: 200g Salmon & Salad 10pm
Weekly Amount- 187 lb. male
Blueberries: 210 grams 7.4 oz Walmart price: $5
Almonds: 70 grams 2.45 oz Walmart price: $10
Oats: 840 grams 29.6 oz Walmart price: $3.99
Granary Bread/Whole Wheat: 14 Slices 14 slices Walmart price: $2.99
White potato: 2100 grams 74 oz Walmart price: $
Mixed salad/vegetables: 7 servings 7 servings Walmart price: $7
Brown Rice Dry: 560 grams 19.7 oz Walmart price: $3.99
Sweet Potato: 1400 grams 49.3 oz Walmart price: $
Mixed vegetables: 7 servings 7 servings Walmart price: $7
Salad: 7 servings 7 servings Walmart price: $5
Salmon: 1400 grams 49.3 oz/3lbs Walmart price: $20
Steak: 2100 grams 74 oz/5lb Walmart price: $25
Chicken Breast: 1400 grams 49.3 oz/3lb Walmart price: $10
Tin of Tuna: 7 cans 7 cans Walmart price: $8
Eggs: 21 eggs 21 eggs Walmart price: $3.99
Whey Protein: 210 grams 7.4 oz Walmart price: $55
Casein Protein: 210 grams 7.4 oz Walmart price: $55
Condiments
Mrs. Dash
Honey
Non-stick olive oil
All natural peanut butter
Olive Oil
Red vinegar

[James687]

4-6% bodyfat is unhealthy, 8-10% is a lot more attainable naturally and easier to maintain

[Michellediva]

what ever floats your boat, that diet is made for bodybuilders that compete, so you just have to cater it to your liking. I agree I personally dont like a guy to be that lean because I think it looks gross, 8-10% is defnitely better, well good luck sweetie, not sure if that helped or not:)

[Prettygurl12]

Abs are made in the kitchen.

It's like 80% diet and 20% exercise.

Use heavy weights when you do traditional core exercises. Get heavy ankle weights for leg lifts, heavy medicine balls for Russian twists, mountain climbers are good for abs, planks... but mostly diet. You can build your abs all you want in the gym but if you don't diet to reduce the fat in your midsection they'll never show.

[itskoda]

K thanks for the tip!😉
ima go hard to change my diet and the way I work my abs! I'll start using weights more often thanks!
what about rest days tho most muscles need at least a day rest.. can I do ab work every day? even with weights? ?

[Prettygurl12]

You should allow them to rest for a day. I work mine every day because otherwise I feel gross lol but one day a week I do a lighter workout to give them a break.

[ScruffyNerfHerder]

Two things:

One, you have to work your abs so they are actually grown. People tend to do only body weight exercises for them. Do weighted exercises, like you would for any other muscle group. Grow them.

Two, seeing abs is mainly about lowering your body fat percentage. If you want a six pack, you straight up have to lose fat (not necessarily weight, but fat). What's your body fat percentage? If you want to look cut, typically getting to around 10-12% does the trick--below 10% is very cut, although you start having difficulty sustaining that level of leanness (the body does need a certain amount of fat to be healthy).

[itskoda]

Ok I'll start doing workouts with weights from now on but what's the best kind of weights to use for comfort and control. ?

[ScruffyNerfHerder]

It depends upon were you are working out.

I work out at home, so I'm using adjustable dumbbells and plates.

I do ab extensions for lower (hold dumbbell with feet), crunches for upper (hold a plate/dumbbell), and twists for obliques (plate/dumbbell). I round that out with exercises likes planks, side planks, burpees, mountain climbers, etc. But those three weighted exercises are for growing the abdominal muscles (they're rather superficial, frankly), the others for core strength and stability (actually more important).

[EarthToKepler]

Abs are made in the kitchen? No. I've had a bad diet ever sinse i started working out.

Bro here's some tips:

Don't work abs everyday;

Make sure you eat well;

Make sure you sleep at least 6-8 hours;

Just for 1 session go for aslong as you can like more than an hour or however your workouts last;

Is your bodyfat % low enough?

Use weighted sit ups

And last of all... Make sure there's lots of time under tension!

Good luck!

[biglearner]

Protein shakes and lean meat! Also don't work out at the same time everyday.. change it up!

[James687]

lol you dont need to workout to get abs, getting abs is all about diet, i found that out the hard way. If you want abs go on a ketogenic diet and have a high protein intake

[rthomas43]

1. DIET
2. Cardio
3. Develop the muscle

[BertMacklinFBI]

diet and commitment.