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alright lets try this again

 

breakfast

4 eggs

 

morning tee

protein shake and some nuts

 

lunch

chicken/meat or fish sandwich

 

afternoon

tin of salmon or tuna and a piece of fruit

 

dinner

200-300g of chicken or meat

 

after workout

protein shake

 

 

hows that one?

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Better. Snack on fruit etc. during the day. Cottage Cheese before bed. Helps maintain muscle recovery through your sleep.

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alright lets try this again

 

breakfast

4 eggs

 

morning tee

protein shake and some nuts

 

lunch

chicken/meat or fish sandwich

 

afternoon

tin of salmon or tuna and a piece of fruit

 

dinner

200-300g of chicken or meat

 

after workout

protein shake

 

 

hows that one?

 

Looks the goods man. Just remember to eat some carbs preworkout and you'll be sweet.

 

Goodluck with it.

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cheers guys thanks for the help, ive started it today

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Definitely diet > cardio.

Of course abs are only going to be visible with a low BF% but as for exercises, try hanging leg raises, cable crunches, weighted decline sit ups etc. Mix it up because you'll find that just doing sit ups you'll adapt pretty quickly :thumb:

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alright lets try this again

 

breakfast

4 eggs

 

morning tee

protein shake and some nuts NEEDS MORE PLANNING

 

lunch

chicken/meat or fish sandwich NEEDS MORE PLANNING

 

afternoon

tin of salmon or tuna and a piece of fruit

 

dinner

200-300g of chicken or meat PLAN THE REST OF THE MEAL

 

after workout

protein shake

 

 

hows that one?

 

Looks the goods man. Just remember to eat some carbs preworkout and you'll be sweet.

 

Goodluck with it.

 

With all the exercise your doing I would think you would be getting hungry?

 

I would add this

 

Breakfast: Rolled oats with 1/2 water 1/2 milk. (Add fruit if you cant stomach it)

 

Lunch: If you are going to have bread, make sure its multigrain/brown or turn the meal into a salad (subway do em for like $7

 

Dinner: Sweet potato and brown rice in the mix mate.

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I think people who suggest no cardio are just lazy. It's part of a balanced routine in being a well rounded, healthy athlete. Whilst I agree its not the best fat burning tool, especially if you're trying to build muscle mass, and that diet is the most important thing, cardio shouldn't be overlooked

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I think people who suggest no cardio are just lazy. It's part of a balanced routine in being a well rounded, healthy athlete. Whilst I agree its not the best fat burning tool, especially if you're trying to build muscle mass, and that diet is the most important thing, cardio shouldn't be overlooked

 

If you want to be fit, do cardio.

If you want to be big, lift weights.

 

I've said it plenty of times.. it really depends what your goals are.

Edited by Shark

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I think people who suggest no cardio are just lazy. It's part of a balanced routine in being a well rounded, healthy athlete. Whilst I agree its not the best fat burning tool, especially if you're trying to build muscle mass, and that diet is the most important thing, cardio shouldn't be overlooked

 

If you want to be fit, do cardio.

If you want to be big, lift weights.

 

I've said it plenty of times.. it really depends what your goals are.

 

Fair call. I prefer to have a little from column A and a little from column B :)

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It's a healthy way to live :) (if ya can be fkd) Cardio is the enemy with my lungs :P)

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I'm 175cm 71kg, the only part on my body that looks worked out is just the biceps.

Trying to get some abs, but it's not really progressing great so far.

 

Been doing ~100-200 of mixed crunches everyday

2x30 bicycle manouver

2x15 vertical leg crunch

2x15 captain's chair

2x30 sit ups

1m plank and side planks

 

Cardio about 1500-2000cal/week

 

And trying to eat as less as I can to help reducing BF% on weekdays:

breakfast - coffee

morning tea - 1-2tins tuna and some crackers

lunch - sandwich (either ham or chicken breast w/ cheese, letuce, tomato)

afternoon - some crackers if any

*GYM*

dinner - protein shake or small meals (only 3 dinners in 5 days)

 

But weekends diet is a bit difficult to control:

morning-lunch - brunch of some sort

afternoon - coffee if any

dinner - big meal (steak with chips/some asian dinner with rice/etc)

and lots of alcohol (not beer though, more like 40% and above)

 

Questions:

If I keep doing this, am I going to get some results? Or do I really have to get better diet on my weekends?

How's the abs training look like?

 

Thanks in advance, guys!! :)

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You will see results but it will take alot longer. I was still losing steady weight and still going out 1-2 times a weekend. As soon as I stopped that the weight basically fell off. Although when I did drink the next day I'd basically not eat until dinner and have alot of water and a protien shake. I also went for a 5km run in the late afternoon to kickstart my metabolism again.

 

Alcohol is just empty calories.

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You need something better for breakfast to get your metabolism going. If you really don't feel like eating anything, at least have a protein shake.

 

I think you're over doing the ab exercises. Try to mix it up with some compound exercises like dead lifts and squats that will work your core.

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Thanks for the replies guys.

I've tried to reduce alcohol consumption but mates are killing me, too difficult to bail out.

 

And yes I will try to eat something or at least a shake.

The reason I do alot of crunches is because my noob logic thinks that when I'm mixing cardio + abs workout = more fat burning in stomach, does it work like that at all?

 

I noticed on the previous page someone mentioned fish oil, what does it do? I checked nutritional facts of fish oil, I thought it's for protein intake, but then it's close to zero.

 

Thanks

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No, you can't target fat loss towards your abs. You would be better off running on the treadmil to burn maximum calories.

 

Fish oil is used for nutrients and to prevent high blood pressure.

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Thanks Steve. So the key is just to man up and keep running.

 

I think I'm just being too lazy, normally I just do 25-40mins of interval run, burning 300-500cal when I visit the gym.

I dont get it how people could run 12kmh for 20mins straight, I think ambulance will pick me up after the first half.

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The key is to just keep regular. 30 mins a day is fine as long as you do it everyday and your diet is relatively clean.

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Always struggled with the baby fat around the waist...always dreamed of having just a flat stomach without the bulge, doesn't need to be ripped like a six pack of beers.

Went overseas in January and gained 10kgs and went up a pants size, fkn sucks.

Working to get back down to 80kgs which has never been hard for me, I just can't get my tummy flat.

I never gym as I can't increase arm muscle mass cos of work(mechanic, big arms don't go well in engine bays)

I work 7 days a week 8-5, I excercise via walking/running in my area as it's very hilly like steap bad.

Food wise

breakky: 6-8 wheatbix with a cup of full cream milk, I use to add sugar but have stopped that.

Morning tea (I'm starving at this point) 2xsandwhichs(multigrain) ham, lettuce, tomato, cucumber. A banana.

Lunch: 1xsandwhich same as above, red apple, tub of low fat yoghurt

dinner (hungry as by now again): usually what ever is cooked for dinner(gf is Asian so her dad always cooks with rice n either pork, chicken, beef, or fish.

Before bed being trying not to eat but if I can't divine I've been eating a carrot and two cruskits with vegemite.

I don't use butter on sangas either.

 

I'm not going for mass gain or any form of gym related look, just wanna be flat n healthy.

 

Any advice? Everyone seems pretty switched on.

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Always struggled with the baby fat around the waist...always dreamed of having just a flat stomach without the bulge, doesn't need to be ripped like a six pack of beers.

Went overseas in January and gained 10kgs and went up a pants size, fkn sucks.

Working to get back down to 80kgs which has never been hard for me, I just can't get my tummy flat.

I never gym as I can't increase arm muscle mass cos of work(mechanic, big arms don't go well in engine bays)

I work 7 days a week 8-5, I excercise via walking/running in my area as it's very hilly like steap bad.

Food wise

breakky: 6-8 wheatbix with a cup of full cream milk, I use to add sugar but have stopped that.

Morning tea (I'm starving at this point) 2xsandwhichs(multigrain) ham, lettuce, tomato, cucumber. A banana.

Lunch: 1xsandwhich same as above, red apple, tub of low fat yoghurt

dinner (hungry as by now again): usually what ever is cooked for dinner(gf is Asian so her dad always cooks with rice n either pork, chicken, beef, or fish.

Before bed being trying not to eat but if I can't divine I've been eating a carrot and two cruskits with vegemite.

I don't use butter on sangas either.

 

I'm not going for mass gain or any form of gym related look, just wanna be flat n healthy.

 

Any advice? Everyone seems pretty switched on.

 

First of all plug all the amounts of what you just listed that you eat in a regular day in a calorie counting website or make your own excel spreadsheet and and get a macronutrient breakdown i.e. how much protien, fat and carbs you eat, total calories/kj's and what foods have amounts of each.

 

Then go to this thread: http://www.nissansil...howtopic=186074 and see how the amounts of what you eat compare to what you should be eating respective to your goals.

 

Then see how they match up and make changes to your diet accordingly until theyre more in line with each other.

 

Personally with the amounts you eat I wouldn't worry too much about gaining forearm bulk from exercise especially with how strenuous your job would be at depleting your muscle stores. More intense full body exercise will yeild you better results than walking or jogging. Intervals are great too. Just don't overdo things or you could risk injury especially if you're running a caloric deficit and not keeping up your macros or resting/recovering enough while you work in quite a physical job.

Edited by S3 TRXTC

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Ya really helpful info.

I'll look into the calorie counter thingo and see what it comes up as.

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