The Official Gym & Fitness Thread

This has been talked about recently, so there are some posts about 10 pages back or so.

From what I understand from your post, your main goal is to have a visible 6 pack.

This is achieved by two things: 1. Having a low body fat percentage AND 2. Having enough underlying abdominal mass to actually show.

It's tough to get down to and stay at a low enough body fat percentage to have a six pack, but where most people I think have a hard time is they attempt to lose enough weight to get a six pack but they have no mass underneath all their fat. So they get pretty lean (8-10% body fat) but still don't have anything to show for abs.

Work on #2 first, then go for #1. You will be chasing your tail so to speak by aiming for #1 first. You could get down to 5% body fat and still not have a 6 pack if you don't have the mass.

How much lifting do you currently do and what kind of mass are you starting out with?

For most younger guys (under 35-40) I would say a solid year of attempting to build mass using a program that utilizes the 5 main barbell lifts will put most in a good position to reduce body fat enough to have a solid build/physique around 10% body fat.


I will also say this. So many people get wrapped up in wanting a 6 pack. I would say most of the serious lifters/buff guys on this site have probably had a very nice one at one point. Probably none of us have any desire to maintain it after having it LOL so not worth the constant sacrifices to have it. Because you either A have to constantly watch everything you eat or B. have a tedious workout routine.
Plus most of us want to gain more mass and get stronger/bigger, and you can't do that while staying at 8-10% body fat.

 

Really nice post man. Thanks. I guess my real goal is just to tighten up/make less noticeable the mark of once being overweight.

I don't really think a "6 pack" is My supreme "end goal" or anything, just tighter and not so loose skin-y.

I am not much into the "mass/bulk" topic. I have gotten to a point where i am "defined" and I prefer that really. And that BS around the waist is killing me

 

How old are you?

 

34.

 

And it's been 5/6 years since you lost 100lbs or you lost 100lbs over that time?

Because I would imagine at your age, your skin should tighten back up a little bit within 1-2 years of losing that weight. But maybe not.

 

5/6 years since losing and have kept it off.

Thats why i ask. Lots of what i have looked at has said skin should stretch and 100 isint all that much considering others.

A pic help?

 

I was "big" for a long time. Childhood through late 20s

 

Get thick legs and a wide back so your waist looks smaller!

 

Noted for future consideration. Lol.

 

So I'm thinkin your skin is going to get any tighter than it is now. I think getting bigger mass wise might help you fill it in a little bit.

Getting lean might make it worse without a lot of mass.

 

I do a decent amount of these leg lifts of whatever. Lay on back, lift up legs, bring knees to chest and legs back out, slightly off floor.

Not sure if it helps. But i do em.

 

Those are a good ab workout. I do them (but I only bring my thighs to 180 degrees, not to my chest).

 

6 pack is overrated. It’s all about dat trap life!

 

Sunday, rest day.

Then I usher in the new year right! Jan 1, fuckin leg day. Resolutioners, gtfoutta the squat rack

 

I had to catch the bus and wanted to get in 2 more lifts, so I supersetted dumbbell shrugs and triceps cable push downs...I need to do that more. That was a pretty exhausting push once I got through 3 of each back to back to back. Had to take a breather before the last 2

 

Watch out @zacharypaul89 there's a new coach in town! Be well

 

He's busy with his new kids and working on his dad bod

 

Could you share the 5 main barebell lifts you mentioned on the abs/6 pack post? I want to make sure I am not missing any

 

Haven’t missed a day this year #newyearnewme

 

What’s up guys, haven’t talked to y’all since last year. How’s everyone been?