Getting a little frustrated losing body fat---former fat guy wants abs

[fat_boy]

*edit: sorry didn't see your post(s) above

 

[fat_boy]

random ass question op, are u from hawaii?

 

[ozzyozzy21]

I can tell from your pic's your need to work on your workout routine. You shoulders are lacking for having run a few cycles. I would focus on isolating each muscle group. The focus on the diet. Congrats on dropping the body fat. Keep up the good work.

Here's my routine. I got it from 3j. First time anyone has ever said my shoulders were lacking. Lol! The trainer guy at my gym claims I use them too much during bench press. All comments are welcome though!

monday chest (variation from dumbell for 2 weeks and then olympic 8bar for 2 weeks and then machine for 2 weeks if available)

flat bench press.. 15, 5, 8, 8 all to failure
incline bench press same thing
flys 15, 5, 5, 8

tuesday back

bent over single hand rows 15, 8, 5, 8
lat pull downs same thing
seated narrow rows same thing
dead lifts 12, 5, 8,

wed shoulders

military press 15, 8, 5, 8
wings 15, 8, 5, 8
forward rope shoulder raises 15, 8, 5, 8
shrugs 15, 12, 8, 8

thrusday legs
squats 12, 5, 8, 8
hamstring curls 12, 8, 5, 8
calves 15, 15, 8, 10 (this is though to do if you dont have the right amount of weight at your gym.. go 20, 20, 15, 15 if you dont)
quad extensions 12, 8, 5, 8

friday bi/tri
standing bent bar curls 15, 8, 5, 8
standing dumbell hammer curls 15, 8, 5, 8
standing rope straight bar pyramid.. max weight to 4 and then drop weight and do 4.. repeat till your down to nothing on weight.. so it looks like this

200x4
180x4
160x4
140x4
120x4 and so on until you reach the lowest weight possible on the cable rope system

overhead rope extensions 15, 8, 5, 8
straight rope pull downs 15, 8, 5, 8
standing rope pyramid pull downs (same exercise as before)

 

[ozzyozzy21]

random ass question op, are u from hawaii?

Na. Don't read too much into the boxers. Lol

 

[ozzyozzy21]

I went from 341 lbs to currently 237.

I didnt think I would ever have an ab lol

But I have some definition..

So if my fat ass could do it, you will do it..

Good luck man.View attachment 554397

Sorry its a blurry pic

Congrats dude. How many years to get from 341 to now?

 

[BoBoy]

If you arent counting your calories everyday then your just shooting in the dark . Get on Myfitnesspal.com and use it everyday . Its the only way to diet . I lost 40lbs this year , now I'm on my way back up (clean bulk). Abs didnt show up until I got around 16-17% BF. ~Bo

 

[ozzyozzy21]

If you arent counting your calories everyday then your just shooting in the dark . Get on Myfitnesspal.com and use it everyday . Its the only way to diet . I lost 40lbs this year , now I'm on my way back up (clean bulk). Abs didnt show up until I got around 16-17% BF. ~Bo

Yea. Good app. I used it during p90x. What I don't like is it doesn't keep up with total protein, carbs, fats. Just calories

 

[3rdinfintry]

Congrats dude. How many years to get from 341 to now?

3 long years

 

[DreDay187]

Yea. Good app. I used it during p90x. What I don't like is it doesn't keep up with total protein, carbs, fats. Just calories

Myfitnesspal definitely does keep track of total carbs, protein, and fat. I use those features all the time brother.

 

[BoBoy]

Yea. Good app. I used it during p90x. What I don't like is it doesn't keep up with total protein, carbs, fats. Just calories

HUH ? I dont know which one your useing but mine tracks everything . Cal/Carbs/Pro/Fat .All macro's. Its how you program it....try it again .

 

[ozzyozzy21]

Myfitnesspal definitely does keep track of total carbs, protein, and fat. I use those features all the time brother.

Crap. Ok. Haven't used it in a while. Guess I need to start again

 

[DreDay187]

Crap. Ok. Haven't used it in a while. Guess I need to start again

Lol I have the iphone version. Go to my diary in the menu, click the pie graph symbol in the lower right corner. Click the list symbol in the top right corner and your total macros and calories should be listed.

 

[ozzyozzy21]

Lol I have the iphone version. Go to my diary in the menu, click the pie graph symbol in the lower right corner. Click the list symbol in the top right corner and your total macros and calories should be listed.

Ok. Just opened it back up. Your right. It does keep all macros now. I'm about 95% sure it wasn't that way in early 2012. Thanks!

 

[prisonsex]

Op, you've come a long way, you still need to go a little further. If you want abs you will need to carve them with a knife and fork. Training your core outside of dead lifts (and other compound moves) is, IMO a waste of time. Look around the gym next time you're there; who's doing ab work? Fat people. Weighted ab work will thicken the muscles, it will not give you the "cut" look. You will have little bubbles under fat.

You need to make changes in your diet. If you can afford it add low dose GH. This is where GH shines, getting rid of that deep abdominal fat....the fat that is accumulated over a lifetime and that take years to lose naturally. It will not take much... Judging by your pictures you're close.

 

[KingBF]

I'm willing to give it a try. Can you be more specifics in exactly what exercises and how often?

during your regular workout routine superset with something like... cable crunch, side raises with DB, Russian twisters with plate, leg raises on pulllup bar and basically take any regular crunch and ad weight to it. I would superset my first 3 exercises with these ab exercises 3x's a week. I always very it up and never do heavy abs the day before leg day. your squat will suck but I will do them after squats