Mid Section Blues

[ThePerpetrator]

I have been trying for the last 3 months to loose my midsection. I still seem to have this little girl pooch and cannot get rid of it.

My cardio is not the greatest. I have little time with lifting and my schedule.

Stats 5'9
Weight 190
BF: ? eyeball 15 - 20%

Trying to do at least 8 - 10 minutes jump rope EOD
Run 20 mins every 3rd day.

Leg lifts and crunchs on off when i have time.

Mostly protein diet 200 grms a day.
2000 - 2500 cals a day.
Carbs close to maybe 200grms a day.

Every other part of the body seems good and i am happy with what i see, just not with the mid. Cant even see my abs???

Any thoughts aside from "Do more cardio"???

 

[2cute]

I would say try and do more cardio. If you can, 30 minutes 3 times a week. If you find yourself with more time, then try and get another day in. Abs is almost all diet though, cardio helps, mainly running since you use all muscles, but maybe cutting some calories out would help too.

 

[Grizzly]

Do the jump rope as the warm up for your workout. Try and grab another 10 minutes each morning. You CAN find ten extra minutes each day.

You realize, of course, that your diet cannot be "mostly protein" if you're eating equal parts protein and carbs, right?

 

[jayce]

The first time I finally got my abs to pop out after I dropped all my weight was through this program. On my upper body days I would do 2 minute sprints on a treadmill between exercises then a cooldown run after my workout.
example:
5 X 5 Preacher Curls
2 min sprint
5 X 5 Dumbell Rows
2 min sprint
etc...
20 min cool down run.

If the treadmill wasn't available I would jump rope for 2 mins.

Jayce

 

[DonnC]

You could try HIIT cardio training.

 

[Chip Bronson]

if you're at approximately 20% then you HAVE TO do more cardio bro. 3x/week is for maintainance not for losing quite a bit of bf. i was where you are a little over a year ago and i lost it. i was doing cardio 5-8x/week doing 2 cardio workouts on days that time permitted. and i did this for several months as i'm 38 and the body doesn't respond as well as it did when i was 22. try doing cardio 5x/week. and on the days when you have the time, do 2 sessions, one in the am and one in the pm. try doing cardio in the am on an empty stomach when you can. your diet looks ok so by upping the cardio you should be able to see some good results given enough time.

 

[granby140]

clean up the diet a bit bro. The diet means more than anything else IMO

 

[that]

cardio 4 times a week 30min
carbs should be no more the 125g for 5 out of 7 days
hop on some cytomel/clen or cytomel/eca
you will be good to go. if u need help --
that@hushmail.com

 

[ThePerpetrator]

Thanks for the feedback Bros and Bras!!!

 

[knockdown]

im not sure who can see abs at that BF 15-20% thats to high for them to show IMO

 

[doctorb]

No one has ever mentioned that more dietary fiber, good oil and more cardio will bring a good definition in the mid-section. If your BF % less than 14% that is the time to do all the abs exercises. Do not waste your time doing any abs exercises if your BF% is higher than 14%.

 

[Grizzly]

Why not? A strong core is not an essential part of lifting heavy weights?

 

[knockdown]

yeah, what he just said?

 

[bigggbrutis]

You could try HIIT cardio training.

What is this HIIT cardio training? Can you give me more information??

thanks

 

[ryanmo123]

clean up the diet a bit bro. The diet means more than anything else IMO

True, 200 carbs and only 3 days cardio won't get you anywhere. No wonder you haven't seen a change in so long. You're doing only enough to maintain you're current size. Up the protein intake to 250-300g and decrease your carb intake to under 100g for 5 days a week. Also, you should be doin cardio each of those five days. Use the other 2 days to reload eating 200-250g carbs. I also like to use some kind of energy booster b/c you can get kinda tired doing alotta cardio with little carbs, but keep taking in alotta protein or else you're muscles will get eatin alive!!

Make sure you don't do more than 20-30 mins of cardio each day tho . . .you're trying to slim down, not train for a marathon, you don't wanna end up lookin like a Kenyan. (Too much cardio will eat your muscles)



Ryan

 

[ijustmegdu]

when you sleep, fat breakdown occurs to provide energy to bulid muscle. each muscle you work needs to rebulid some while you sleep, thus some fat must be broken down. to say not to bother doing abs when BF is high is ridiculus. You will not get them to show without changing diet, but working them hard most days will add to fat breakdown in that area. a simple day of poor eating could replace all that was burned the night before, but IMO each little bit i get out is a huge help.

 

[Grizzly]

That was sort of funny, Ijust. LOL

 

[MaxRep]

when you sleep, fat breakdown occurs to provide energy to bulid muscle. each muscle you work needs to rebulid some while you sleep, thus some fat must be broken down. to say not to bother doing abs when BF is high is ridiculus. You will not get them to show without changing diet, but working them hard most days will add to fat breakdown in that area. a simple day of poor eating could replace all that was burned the night before, but IMO each little bit i get out is a huge help.

Am I reading this right... is he really saying what I think he's saying? Or is this a joke?

MaxRep

 

[Grizzly]

I think he's saying what you think he's saying and we both think it's fucking hilarious!

 

[monsoon]

wow, I think I need to do some crunches, maybe one of those 45min ab classes.