Advice on getting abs needed

[JovenCansao]

What am I doing wrong? Why do those fuckers are not coming out? Should I starve myself and eat more protein and less carbs?

Currently working out 6 days a week:
2 days lower body(legs, glutes and lower back)
2 days upper body
in those 4 days I workout abs for 10 minutes at the end.
The others 2 days I do cardio:
one for sprinting and cycling 35 minutes total
The other day swimming for about 40 minutes.

It goes like this:
Lower upper cardio

Could it be my diet? I mostly eat at my house so I'd say my diet is decent

I am weighting 155lb at 177cm

Spoiler: Current physique

Perhaps my genetics are also shit in this regard

 

[Anchor_Ship]

Get leaner

 

[JovenCansao]

Get leaner

So starvemaxxing it is? Thought my weight was good for my height

 

[chrisN]

Abs are mostly just being lean

 

[Deleted member 22841]

Diet is the reason why. Follow a lean or strict diet (Food that is mostly whole foods not processed shit) and lose BF. 10-12% is the range where you will have a nice six pack and facial aesthetics will also look much nicer as well with your jaw being more defined n shit.

 

[Deleted member 16474]

you are fat for abs and u don't have strong man tier abs muscles so both options are checked out

easiest way is to get lean but you will sacrifice overall muscle mass with it

I don't even train abs and I just have them cus lean

 

[longjohnmong]

train abs. you have the abdomen of a child

 

[JovenCansao]

Abs are mostly just being lean

Diet is the reason why. Follow a lean or strict diet (Food that is mostly whole foods not processed shit) and lose BF. 10-12% is the range where you will have a nice six pack and facial aesthetics will also look much nicer as well with your jaw being more defined n shit.

No more bread for me then

train abs. you have the abdomen of a child

Lol

 

[longjohnmong]

I don't train abs, just rock climb (boulder), and do compound lifts. A lot of it is genetic, like insertions or whatever. I also lose fat on my abs before by thighs, which I think is like low-T or high-E. I don't really think you need all that muscle because I'm not very muscular in general.

 

[JovenCansao]

you are fat for abs and u don't have strong man tier abs muscles so both options are checked out

easiest way is to get lean but you will sacrifice overall muscle mass with it

I don't even train abs and I just have them cus lean

View attachment 1987365

You eat mich carbs bro? Think that might be my problem

I don't train abs, just rock climb (boulder), and do compound lifts. A lot of it is genetic, like insertions or whatever. I also lose fat on my abs before by thighs, which I think is like low-T or high-E. I don't really think you need all that muscle because I'm not very muscular in general.

View attachment 1987380

Bouldering is very intense for the core, I've done it together with calisthenics for a few months and did notice a significant change.

But yeah seems I am just a fat fuck rn even though I feel like a skeleton already

 

[Deleted member 16474]

You eat mich carbs bro? Think that might be my problem

Bouldering is very intense for the core, I've done it together with calisthenics for a few months and did notice a significant change.

But yeah seems I am just a fat fuck rn even though I feel like a skeleton already

I eat junk but the amount is small so I kinda burn most of the calories anyways, only consistent thing in my diet is cold water

and I guess if you wanna speed up ur calorie loss then start freezing urself and ur body will use more energy to generate heat and fight the cold

 

[JovenCansao]

I eat junk but the amount is small so I kinda burn most of the calories anyways, only consistent thing in my diet is cold water

and I guess if you wanna speed up ur calorie loss then start freezing urself and ur body will use more energy to generate heat and fight the cold

Hanks for mentioning it, gonna add cold showers
What's your weight and height btw?

 

[andy9432]

U need to lose 10 lbs more. Im 155lbs 6’1 jacked

 

[JovenCansao]

U need to lose 10 lbs more. Im 155lbs 6’1 jacked

I'll feel so weak and dainty at 145lbs ngl

 

[Deleted member 16474]

Hanks for mentioning it, gonna add cold showers
What's your weight and height btw?

around 66-69 kg and 183cm tall

 

[JovenCansao]

around 66-69 kg and 183cm tall

Thanks, gonna take it as a point of reference

 

[Chinlet Ascension]

Fat distribution is pivotal for getting abs. Some guys have abs at 15% body fat, some don't. Spot reduction lipo might be your only choice if you get to the lowest sustainable body fat and still aren't satisfied.

 

[VenatorLuparius]

Poor genetics : get leaner and start working your abs serriously.

Crunches are useless, do crunches with weight or use an abs machine with resistance training.

I’ve a higher bodyfat than you (18%) and yet my abs are more visible because I train them seriously.

 

[Deleted member 18361]

DHT is essential for water retention and kills fat through many wahys

 

[subtochad]

You need to get leaner. 155 is too heavy for abs at your height

 

[JovenCansao]

DHT is essential for water retention and kills fat through many wahys

Will look into dht

You need to get leaner. 155 is too heavy for abs at your height

Gonna aim to 135-145 see how it goes

 

[makeme183]

DHT is essential for water retention and kills fat through many wahys

so guys on fin/dut can't get abs ?

 

[Deleted member 18361]

so guys on fin/dut can't get abs ?

yes

 

[Gandy]

Poor genetics : get leaner and start working your abs serriously.

Crunches are useless, do crunches with weight or use an abs machine with resistance training.

I’ve a higher bodyfat than you (18%) and yet my abs are more visible because I train them seriously.

Some gyms have crunch machines that have weights up to 200lbs. Train until you can put on the max weight, just add an endless amount of reps the stronger you get, and it will definitely aid in popping those abs even at 13-15% body fat.

Of course, the ideal will always be to just drop to 10-12% body fat and have them show naturally.
But if you want *impressive* abs even at low body fat, it's going to take using weighted crunch exercises.

It's impossible to hypertrophy abs with non-weighted crunches alone. There needs to be some resistance.

 

[JovenCansao]

Some gyms have crunch machines that have weights up to 200lbs. Train until you can put on the max weight, just add an endless amount of reps the stronger you get, and it will definitely aid in popping those abs even at 13-15% body fat.

Of course, the ideal will always be to just drop to 10-12% body fat and have them show naturally.
But if you want *impressive* abs even at low body fat, it's going to take using weighted crunch exercises.

It's impossible to hypertrophy abs with non-weighted crunches alone. There needs to be some resistance.

Didn't know weighted abs were that important, never done them tbh

 

[VenatorLuparius]

Didn't know weighted abs were that important, never done them tbh

Abs are muscles, like any other muscle they grow when they meet resistance : Do you do air curls or air bench press ?

Crunches are pretty much the same to me. Add weight and train like a motherfucker until you look like a pregnant woman from the pump.

I always get a big belly after my abs training : that's how I know I was serious.

 

[JovenCansao]

Abs are muscles, like any other muscle they grow when they meet resistance : Do you do air curls or air bench press ?

Crunches are pretty much the same to me. Add weight and train like a motherfucker until you look like a pregnant woman from the pump.

I always get a big belly after my abs training : that's how I know I was serious.

I saw them being the equivalent to push ups, pull ups and body weight exercises.
But it makes sense they'll grow better with weight

 

[Deleted member 24444]

What am I doing wrong? Why do those fuckers are not coming out? Should I starve myself and eat more protein and less carbs?

Currently working out 6 days a week:
2 days lower body(legs, glutes and lower back)
2 days upper body
in those 4 days I workout abs for 10 minutes at the end.
The others 2 days I do cardio:
one for sprinting and cycling 35 minutes total
The other day swimming for about 40 minutes.

It goes like this:
Lower upper cardio

Could it be my diet? I mostly eat at my house so I'd say my diet is decent

I am weighting 155lb at 177cm

Spoiler: Current physique

View attachment 1987320

Perhaps my genetics are also shit in this regard

If you want to get lean, take your body weight, multiply it by 15 and take 500 out of that number. If you eat this many calories you would be losing about a pound a week. I would also recommend you walk 15000-20000 steps a day.

 

[cabbage]

I don't think you should cut, I'm around same height and weight with visible abs. I would eat at maintenance and continue training abs, they will show up eventually.

 

[Foreverbrad]

I don't think you should cut, I'm around same height and weight with visible abs. I would eat at maintenance and continue training abs, they will show up eventually.

That’s not what people mean by visible abs these days.

 

[User28823]

I can see the fat on your abdomen you need to lose more bodyfat

 

[Deleted member 24940]

Your ab muscles are weak. Bodyweight isn't enough you need to do crunches holding weight.