Getting below 8%

[Remulak]

I'm about 8-9% body fat (measured a few months ago) and I still have a bit of a gut. Everyone says get below 10% and with proper training you'll see abs, which is true but if you really want the full 6-8 pack you need to get down to about 5-6% body fat. Now for anyone who has tried this, it's extremely difficult because of your body's primitive store 'fat instinct'. I've been eatting 5-7 small meals a day for the past few days and trying to do HIIT cardio every other day. My diet is very clean, zero sugar, zero white carbs, complex carbs in moderation. I've been taking a multivitamin, L-glutamine, and vitamin C, and a tablespoon of olive oil every morning. Does anyone have any little tips for cutting off that stubborn last body fat percentage points? Ideally 6% would be perfect I know going below that isn't healthy.

 

[I-tallionStallion]

If you are truly at 8% bodyfat...then I'd say do a bulking diet with a carb cut-off to control fat gain. Forget 6%, because if you are that low and don't see abs than you are wasting your time trying lose more, you need more muscle imo.

 

[Remulak]

I've never worked out my abs and I can see the top 2, but I still have a patch of fat on my lower abs. Just don't want to bust my ass doing abs then not see them if I have a patch of fat covering them.I'm not sure if I'm 8% maybe 9%, definitely no higher than 9.5. What is carb cut-off bulking? I've been working out for a few years so I have some muscle on me but nothing crazy, I want a six pack more than anything to tell you the truth.

 

[Drum&Bass]

I've never worked out my abs and I can see the top 2, but I still have a patch of fat on my lower abs. Just don't want to bust my ass doing abs then not see them if I have a patch of fat covering them.

what the eff' kinda logic is this ??? how you gonna complain about not seeing abs when you do nothing to get them ??

Dood, developing a good physique doesn't just happen when you want it to. It takes years of hard work and dedication.

you don't feel like busting your hump for abs because your affraid no one will see them ??? WTF...how about building core support for squats, overhead press and deadlifts ?

 

[Remulak]

I'm not expecting to see my abs I'm here to learn HOW, I need a plan of action. So I need to work on squats.... what's overhead press? How many times a week to work abs? what work outs? Thanks in advance.

 

[Remulak]

By the way has anyone tried the iwantsixpackabs.com 16 week work out. It looks like a solid work out, I'm starting monday.

 

[I-tallionStallion]

If you are going for the 137 pound look like that fruit on that website...by all means go ahead. Granted the dude had some muscle on him before he even started so his results aren't impressive.

I say start lifting heavy, start eating a lot more, do morning light cardio.

 

[Bible_Belt]

trying to do HIIT cardio every other day

More cardio burns fat, maybe a little muscle too, but mostly fat. The guys I know who are training for mma fights or jiu-jitsu tournaments get about an hour of intense cardio every day as a side effect of training. At all but heavyweight, I bet all the fighters I know have abs like that 'iwantsixpackabs' guy. A lot of the picture effect is from sideways lighting. Muscle & Fitness magazine pics get airbrushed just as much as Maxim photos.

 

[Neubie]

If you're sub 10% already and can't see abs, then I'll suggest perhaps training them (weighted behind head inclines, leg raises, side planks etc) and also remember genetics also plays a part, not every has an 8 pack its how your muscle fibres are aligned.... if i recall correctly, i could be wrong.

Also have you checked out that Get Shredded Diet by Berardi? May or may not be of use to you, but just heed his warning before you decide to undertake it.

 

[Gomorg]

It's hard for average joe's to measure their own bodyfat%. Unless you got it measured by a professional using multiple calliper points it's very likely that you did not measure correctly and you think you are lower than you actually are. If you are below 10% your abs should be visible and you should be able to make out the line down the middle. A friend of mine used one of those digital things that tells you bodyfat% and it said he was 20% when in reality he was 7-8% so they produce ludicrous results.

 

[Remulak]

If you're sub 10% already and can't see abs, then I'll suggest perhaps training them (weighted behind head inclines, leg raises, side planks etc) and also remember genetics also plays a part, not every has an 8 pack its how your muscle fibres are aligned.... if i recall correctly, i could be wrong.

Also have you checked out that Get Shredded Diet by Berardi? May or may not be of use to you, but just heed his warning before you decide to undertake it.

I had the caliper test done and I was 8.5% if i remember correctly a few months ago and that was when I was off my diet. I can see the formation of my abs but i want to get that shredded look and I'm willing to sacrifice a lot to get it. I haven't ready Berardi's post I'm gonna read it right now. I'm starting my abs routine monday, thinking 4 times a week? HIIT 3-4 times a week on top of my normal weight lifting.

 

[Remulak]

"It's hard for average joe's to measure their own bodyfat%." Gomorg

This is very true where can i get it professionally calculated so I know where I'm at.

 

[Remulak]

If you are going for the 137 pound look like that fruit on that website...by all means go ahead. Granted the dude had some muscle on him before he even started so his results aren't impressive.

I say start lifting heavy, start eating a lot more, do morning light cardio.

About two years ago I weighed in the 130s granted I'm only 5'8 and I was shredded. Basically every girl stared me down, its a look that works for me. The bulky look may work for you though.

 

[Remulak]

trying to do HIIT cardio every other day

More cardio burns fat, maybe a little muscle too, but mostly fat. The guys I know who are training for mma fights or jiu-jitsu tournaments get about an hour of intense cardio every day as a side effect of training. At all but heavyweight, I bet all the fighters I know have abs like that 'iwantsixpackabs' guy. A lot of the picture effect is from sideways lighting. Muscle & Fitness magazine pics get airbrushed just as much as Maxim photos.

I started HIIT a few days ago and it's a great work out. Have you lost weight using it?

 

[I-tallionStallion]

About two years ago I weighed in the 130s granted I'm only 5'8 and I was shredded. Basically every girl stared me down, its a look that works for me. The bulky look may work for you though.

I'm just saying I wouldn't take advice from that dude, it doesn't look legit at all.

What about diet? How do you plan to go about this by just doing cardio? There are three roads you can take besides maintaining-

1: You cut, you lose more fat and muscle

2: You bulk, you put on fat and muscle

3: You build muscle while losing fat

Which one will you do?

 

[Remulak]

I'm just saying I wouldn't take advice from that dude, it doesn't look legit at all.

What about diet? How do you plan to go about this by just doing cardio? There are three roads you can take besides maintaining-

1: You cut, you lose more fat and muscle

2: You bulk, you put on fat and muscle

3: You build muscle while losing fat

Which one will you do?

Option 3 i hope, right now to achieve that goal I'm working out 6 days a week, and eatting small protein dense meals through out the day on top of my cardio. What do i need to be doing to build muscle and lose fat?

I know what your saying about it possibly not being legit, looks like he may be trying to get you to buy a bunch of shyt and sign up for his monthly membership but still I can't argue with the results. The work outs are intense which makes it seem realistic though.

 

[Gomorg]

"It's hard for average joe's to measure their own bodyfat%." Gomorg

This is very true where can i get it professionally calculated so I know where I'm at.

It depends, but if you have a sports physio place near you they may be able to do it or maybe even your doctor.

And the get shredded diet really is a great way to get shredded.