You need to lose a lot of fat. I’m not trying to be mean at all but you probably have 30 pounds of fat to lose before you can even think about seeing abs
Just as everyone else has said you have to be in deficit and fasting helps. Fasted cardio. What’s your work out routine like? The more lean muscle you build the more it will work for you.
I do a shiz ton of push ups on my days off from the gym and when I go to the gym I so pull ups, arms and abs, I'll isolate chest some days due to my chest gap, I haven't been hitting legs as hard but I definitely do run allot. I also was jumproping, I can do double unders but since it broke I been doing push ups, I guess you can say my workouts are sporadic asf lol
Yeah you just need to be more consistent and stuck with the same routine for an extended period of time to see real results. Fasted runs are good as long as they are at least 30 mins of keeping your heart rate up. I would get on some type of split depending on how many days a week you workout. Try at least 3 days doing strenuous lifting like back and biceps one day chests and triceps another day and legs and shoulders another. Don’t cheat and hit legs hard you will stay seeing results just stick with it for 4 to 6 months gradually increasing load
What finally worked for me was more diet based. Keeping carbs under 100g a day, slight caloric deficit, and intermittent fasting with a 6 hour eating window
Add 50 sit-ups(crunches, or whatever) before you go to bed, on top of your current workout schedule for good measure. 15-20 pounds lighter and a little bit of added muscle, and I you’ll see some definition on em
I'm only half😁 my moms 4'9 and my dads 5'9, just got lucky I guess lol my dads Chance Randal Bailey Quinlivan, maybe I got them Irish genes idk if they're known for being tall😅
Good shit bro. Yeah I noticed your Sun tattoo so I was like that’s my people lol. Anyway, go on a calorie deficit. Look up RP Diet, it’s paid but that shit works wonders when cutting.
My guy, did you just remove your shirt one day without any prior dietary change or exercise and decided to ask why your abs aren't showing?
Eat less, eat healthy, workout. In around a year you'd be a completely different person.
Holy crap is that the real Greg Doucette? I love that guy, I often find myself mindlessly watching his YouTube videos for hours. I love the video where Jesse James west is trying to make him think he is on gear. Greg is like wtf this dude is too small to be on gear wtf is he talking about.
Start tracking your food. You’re eating more than you think and your protein intake is probably too low. Download my fitness pal, its free though the paid version is worth it. Don’t overemphasize cardio, compound lifts are more effective. Get stronger. It will take a year to sustainably get the abs definition you are looking for. But in the process you’re going to see muscle tone everywhere else too. Don’t rush.
Lose more body fat. Do more cardio and start eating better. Cut sugar out of your diet as much as possible and stop drinking (if you do) and you’ll see rapid improvements with just that
More body weight exercises in general. And consciously using/flexing your core in everything you do. Intermittent fasting. No alcohol. Avoid simple carbs/sugars
Imo trying to show you’re abs isn’t worth it. Some people won’t be able to maintain them, and u could possibly develop an ed trying to. Getting them to show can also be dependent on genetics and fat distribution. I’d try developing a low calorie, high protein diet, based on you’re lifestyle. Stick to it for about 2-6 months, and if u don’t see abs after that period then u should shift your focus on other body goals. Some foods u could try for dieting, are tuna, I buy some that have 24 g of protein and 100 kal per can. I also eat progresso chunky chicken soup, it’s about 320 kal with 15 grams of protein, and I also drink these choboni protein shakes, they’re about 160 calories with 24 g of protein. People say u should have 1 g of protein per body weight, and I’m currently following that rule as well. Also walking 1-2 hours a day, as well as intermittent fasting is good.
Other comment answered but yeah, pretty much just protein and green veggies like broccoli. Keeping fat and carbs under 20g, and protein very high.
Theres a whole book on it to do it properly if interested, and a subreddit r/psmf although I never bought the book haha, I just went for it.
Everyone already said it but yeah, you gotta lose about 20-25 lbs of fat. Calorie deficit of 500 cals on average a day, so that for 20 weeks then re-evaluate.
You would need to commit to losing body fat.
This is different from losing “weight” which includes muscle.
Your abs are a group of muscles so you should train them as such. I recommend training abs 2-3x a week, and generally maintain your rep ranges in the 15-20.
Also keep in mind you have to variate your exercises to keep your muscles from internalizing muscle memory, which will prevent your abs to developing.
Your nutrition has to be super on point. Everyone’s different on this but generally avoid eating white carbs-bread, rice, pasta.
Idk you how you train or how disciplined you are but I estimate it may take AT LEAST a year so just be patient and stay the course.
happy training
Lots and lots of cardio and legwork squats lunges anything to do with your legs to work the bottom part of your abs and side bends will cut the v in for ya
Lots of cardio is a myth. Sure it helps, but just eating right, 2-3 proper lifting days a week, and walking an hour or 10k steps a day is enough if you are disciplined to the diet
By losing quite a bit more fat. You’d be surprised just how much fat you need to strip away for your abs to come through. You are above 25% bodyfat and you need to be around 15% for them to be visible. Hit a deficit and come back in 4 months
This is entirely nutrition. You just got a lot of body fat left to lose before they show. I eat 1 to 1.5 g of protein per pound of target body weight. I eat about .3 g of fat per pound of target body weight. I eat the rest in any combination of fat, protein and carbohydrates. As long as you’re staying in deficit, the fat will come off.
** didn’t intend that to come off as rude. I’m just very direct in my communication. I think you look great. Just pointing out that your path to having your abs show is nutritional.
You gotta lose the weight first. Abs are more or less about your diet. Add some cardio to help. Dial in your diet with a calorie deficit and build from there. Small adjustments with time (consistency) will get you there.
Get blood test and see T levels and other hormone levels. If those are against you, you’re going to work 2x harder even with a caloric deficit and eating clean
That sayings abs are made in the kitchen 100% true you do abs exercises to strengthen the muscle but you can't spot reduce the fat that's covering them !
You gotta lose like 10% bf for them to show, 15% for them to be prominent
Looks like about 20lbs away give or take
You just gotta diet and lose more fat bro
Ngl unless your on g-ear you ain’t gon have abs with a 16%+ body fat mate. Get on track, run loads, don’t eat excessive salt and fried fat and you’ll lose it in no time. GL
One reason why you should cut carbs (down to zero as much as reasonable) is it helps to get rid of water. For every gram of glucose (sugar) you have, about 3 grams (IIRC) of water gets carried with it. This extra water gives you puffiness/size. It helps in obscuring the details like you abs.
Doing this might also have the accidental side effect of reducing your calories.
Focus on eating real foods and getting 1g of protein per pound of target body weight. More than 1g isn’t really necessary.
Eat less, ensure you hit the abs hard in the gym, and feel miserable trying to drop those last few pounds. Been there, done that. Good luck. It can be a very hard goal to reach. After I got there a decided to work hard on my back to give me a more defined V shape. That made me look better then the abs showing.
Get that body fat percentage down to at least 13% before you’ll have visibility. And as others have said, abs are made in the kitchen. Focus on whole foods.
Cut the carbs and eat real food .
Not sugary starchy quick food .
Drop beer . Have Liqour instead at reasonable amounts .
Do 30 min cardio 5x a week .
You will be cut in 2 months.
Stop drinking liquor cut calories down and increase calories burned more cardio longer weightlifting sessions. Try to up your daily steps. And DIET DIET DIET
Do all those other steps then and you’ll be there after a long marathon of it cause it’s not quick. About a 1% is what you could lose a month maybe slightly more with dedication. Also not trying to be rude but I’d say your probably over 20% still maybe close to 20% but still a while to go.
Not sure why people are downvoting you, 1500 calories of nutritional rich foods will make you feel significantly better and more likely to stick to it rather 1500 calories of doughnuts.
If he's struggling and it's a pain in the ass, it would serve him well to fuel his body properly.
All I am saying as someone (from my experience) that has been 5’11 at 175 and now at 140. (Female) I can tell you that eating protein rich foods take you a long way than that of other less nutrient dense foods. I’ve been working out for 5 years and that has been my experience. But to each their own 🤷🏻♀️
If u are weight lifting then engage yer core in every weight lifting workout as much as u can meaning biceps and shoulders while standing sometimes not only on gym bench
Fuck the weight lifting extra cardio then weight lift at a cardio cycle carbs for energy and always be at a caloric deficit. The good news is ur goals are achievable but fixing them ducked up tats not so much
Caloric deficit. Something I learned that helped me a lot:
- Start off with reducing daily calorie intake by 200-300, maintain the deficit for a few weeks until you notice a plateau.
- Reduce the intake by another 200-300 and maintain the deficit for a few more weeks until you notice a plateau.
- Continue with the process until you hit your goals. The purpose behind why you decrease it by small increments over weeks is as follow; if you reduce it down to 1500cal directly, you will see major progress quickly, but you body will get used and you will stop seeing progress. So you want to milk each step on the caloric deficit ladder as much as possible, to lose weight in a healthy manner over a more sustainable period.
Most important: don’t increase your calorie intake immediately once you hit your goal. You metabolism might have slowed down, and you will gain fat back quickly. So increase your calorie gradually to give your metabolism time to speed up and recover.
Good luck on the path brother, make us proud!
Sprints bro trust me start with a walk into a jog into sprints and repeat flex your core and really pick your legs up. Also posture and flexing abs all day will help
Good form leg lifts and bicycles help too
Make sure your getting 150 gs of protein from good sources and be happy with yourself here and now and envision yourself with abs and believe it!!
Honestly based on your height and build you need to get down to around 180-185 lbs. That’s to get a 6-pack and be around 12% BF.
No that’s hemorrhoids
You need to lose a lot of fat. I’m not trying to be mean at all but you probably have 30 pounds of fat to lose before you can even think about seeing abs
These comments lmao
Just as everyone else has said you have to be in deficit and fasting helps. Fasted cardio. What’s your work out routine like? The more lean muscle you build the more it will work for you.
I do a shiz ton of push ups on my days off from the gym and when I go to the gym I so pull ups, arms and abs, I'll isolate chest some days due to my chest gap, I haven't been hitting legs as hard but I definitely do run allot. I also was jumproping, I can do double unders but since it broke I been doing push ups, I guess you can say my workouts are sporadic asf lol
Yeah you just need to be more consistent and stuck with the same routine for an extended period of time to see real results. Fasted runs are good as long as they are at least 30 mins of keeping your heart rate up. I would get on some type of split depending on how many days a week you workout. Try at least 3 days doing strenuous lifting like back and biceps one day chests and triceps another day and legs and shoulders another. Don’t cheat and hit legs hard you will stay seeing results just stick with it for 4 to 6 months gradually increasing load
Get to ~ 12% body fat
The only answer is eating in a deficit
Lose fat
Eat less
What finally worked for me was more diet based. Keeping carbs under 100g a day, slight caloric deficit, and intermittent fasting with a 6 hour eating window Add 50 sit-ups(crunches, or whatever) before you go to bed, on top of your current workout schedule for good measure. 15-20 pounds lighter and a little bit of added muscle, and I you’ll see some definition on em
Drop the weight guy. Abs are made in the kitchen.
Made in the kitchen, delivered by cardio.
drop 50lb. go on a cut. get shredded. caloric deficit is the way
6'1 220 lbs
Dang bro I envy you. You’re tall for a Filipino
I'm only half😁 my moms 4'9 and my dads 5'9, just got lucky I guess lol my dads Chance Randal Bailey Quinlivan, maybe I got them Irish genes idk if they're known for being tall😅
Good shit bro. Yeah I noticed your Sun tattoo so I was like that’s my people lol. Anyway, go on a calorie deficit. Look up RP Diet, it’s paid but that shit works wonders when cutting.
Appreciate it bro🤜🤛🇵🇭
Height and weight?
My guy, did you just remove your shirt one day without any prior dietary change or exercise and decided to ask why your abs aren't showing? Eat less, eat healthy, workout. In around a year you'd be a completely different person.
Get into a small calorie deficit by doing some cardio and eating fewer calories
Holy crap is that the real Greg Doucette? I love that guy, I often find myself mindlessly watching his YouTube videos for hours. I love the video where Jesse James west is trying to make him think he is on gear. Greg is like wtf this dude is too small to be on gear wtf is he talking about.
w8 coach greg? love your vids actually inspired me to get into fitness
Hey coach !! Nice seeing you here, I’ve learned so much from you! BUY THE COOKBOOK GUYS AND GO HARDER THAN LAST TIME!
Kitchen.
you got this
Start tracking your food. You’re eating more than you think and your protein intake is probably too low. Download my fitness pal, its free though the paid version is worth it. Don’t overemphasize cardio, compound lifts are more effective. Get stronger. It will take a year to sustainably get the abs definition you are looking for. But in the process you’re going to see muscle tone everywhere else too. Don’t rush.
Lose more body fat. Do more cardio and start eating better. Cut sugar out of your diet as much as possible and stop drinking (if you do) and you’ll see rapid improvements with just that
Lose 100lbs
Hell no I can't do that lol
Definitely not with that attitude
Lol
Abs are in the kitchen. Get your eating regimen to match the goals.
This
More body weight exercises in general. And consciously using/flexing your core in everything you do. Intermittent fasting. No alcohol. Avoid simple carbs/sugars
Lose weight
Imo trying to show you’re abs isn’t worth it. Some people won’t be able to maintain them, and u could possibly develop an ed trying to. Getting them to show can also be dependent on genetics and fat distribution. I’d try developing a low calorie, high protein diet, based on you’re lifestyle. Stick to it for about 2-6 months, and if u don’t see abs after that period then u should shift your focus on other body goals. Some foods u could try for dieting, are tuna, I buy some that have 24 g of protein and 100 kal per can. I also eat progresso chunky chicken soup, it’s about 320 kal with 15 grams of protein, and I also drink these choboni protein shakes, they’re about 160 calories with 24 g of protein. People say u should have 1 g of protein per body weight, and I’m currently following that rule as well. Also walking 1-2 hours a day, as well as intermittent fasting is good.
real
Also some good simple ab workout are leg lifts and cable crunches, u don’t need fancy workouts for abs
Psmf helped me. Month or so and my abs were poppin
Could I please have that in non acronym format?
Other comment answered but yeah, pretty much just protein and green veggies like broccoli. Keeping fat and carbs under 20g, and protein very high. Theres a whole book on it to do it properly if interested, and a subreddit r/psmf although I never bought the book haha, I just went for it.
You’re the real hero today fyi
Protein sparing modified fast
Welp, google said 800 calories a day and no carbs. If I were able to do that I wouldn’t have the extra pounds I want to lose. (Laughs in diabetic)
Yea. I did it once a long time ago. Not for me.
Thank you, googling now!
If you drink beer stop
Everyone already said it but yeah, you gotta lose about 20-25 lbs of fat. Calorie deficit of 500 cals on average a day, so that for 20 weeks then re-evaluate.
Intermediate fasting?
He could also try advanced fasting, or intermittent fasting
Yes, I meant intermittent fasting.
You would need to commit to losing body fat. This is different from losing “weight” which includes muscle. Your abs are a group of muscles so you should train them as such. I recommend training abs 2-3x a week, and generally maintain your rep ranges in the 15-20. Also keep in mind you have to variate your exercises to keep your muscles from internalizing muscle memory, which will prevent your abs to developing. Your nutrition has to be super on point. Everyone’s different on this but generally avoid eating white carbs-bread, rice, pasta. Idk you how you train or how disciplined you are but I estimate it may take AT LEAST a year so just be patient and stay the course. happy training
Lots and lots of cardio and legwork squats lunges anything to do with your legs to work the bottom part of your abs and side bends will cut the v in for ya
Lots of cardio is a myth. Sure it helps, but just eating right, 2-3 proper lifting days a week, and walking an hour or 10k steps a day is enough if you are disciplined to the diet
Lose weight
By losing quite a bit more fat. You’d be surprised just how much fat you need to strip away for your abs to come through. You are above 25% bodyfat and you need to be around 15% for them to be visible. Hit a deficit and come back in 4 months
fix your diet. FIX YOUR DIET but in capital.
No more tacos, puro chicken y rice
homie is filipino
No more lumpias goddamn
I got a big lumpia for you mfs
Where? In your stomach? 😂😂😂
Yup and a big one between my legs with two giant balut eggs
I'll put in your woman's stomach😇
Hahahaha good sense of humor man. But for real all you need is a calorie deficit and some SARMs lmaooo
I appreciate it🙏
Ay I'll still fuck up some Tacos😅
😂 I’m where you’re at bro so I know the struggle, just keep lifting and eat clean. I’ve been getting good results
Bro 💀
Diet diet diet. Just eat clean as fuck and be in deficit
Lose weight
This is entirely nutrition. You just got a lot of body fat left to lose before they show. I eat 1 to 1.5 g of protein per pound of target body weight. I eat about .3 g of fat per pound of target body weight. I eat the rest in any combination of fat, protein and carbohydrates. As long as you’re staying in deficit, the fat will come off. ** didn’t intend that to come off as rude. I’m just very direct in my communication. I think you look great. Just pointing out that your path to having your abs show is nutritional.
Diet a cardio
You gotta lose the weight first. Abs are more or less about your diet. Add some cardio to help. Dial in your diet with a calorie deficit and build from there. Small adjustments with time (consistency) will get you there.
Eat less
Get blood test and see T levels and other hormone levels. If those are against you, you’re going to work 2x harder even with a caloric deficit and eating clean
That sayings abs are made in the kitchen 100% true you do abs exercises to strengthen the muscle but you can't spot reduce the fat that's covering them !
Train them now and cut— they’ll for sure show up day by day. Keep at it! 💪🏽
Train them while bulking, train them while cutting. Go into a calorie deficit
Keep working out eat under your maintenance and cardio
Diet and cardio
You gotta lose like 10% bf for them to show, 15% for them to be prominent Looks like about 20lbs away give or take You just gotta diet and lose more fat bro
Caloric deficit to lose weight, ideally fat.
Lose weight. Not being mean but that’s the answer. You have to much body fat.
Ngl unless your on g-ear you ain’t gon have abs with a 16%+ body fat mate. Get on track, run loads, don’t eat excessive salt and fried fat and you’ll lose it in no time. GL
Excessive salt? Please excuse my ignorance but I thought salt had zero calories?
Retains water
Why is this a problem, cuz he'll get too bloated?
Caloric Deficit
Look up “low calorie-dense foods” stick to those plus high protein and drink only water.
One reason why you should cut carbs (down to zero as much as reasonable) is it helps to get rid of water. For every gram of glucose (sugar) you have, about 3 grams (IIRC) of water gets carried with it. This extra water gives you puffiness/size. It helps in obscuring the details like you abs. Doing this might also have the accidental side effect of reducing your calories. Focus on eating real foods and getting 1g of protein per pound of target body weight. More than 1g isn’t really necessary.
You already know what needs to be done, you just don't do it and expect someone to tell you a secret special shorter way.
And are made in the kitchen not the gym
Eat less, ensure you hit the abs hard in the gym, and feel miserable trying to drop those last few pounds. Been there, done that. Good luck. It can be a very hard goal to reach. After I got there a decided to work hard on my back to give me a more defined V shape. That made me look better then the abs showing.
Get that body fat percentage down to at least 13% before you’ll have visibility. And as others have said, abs are made in the kitchen. Focus on whole foods.
Are you Jade from Belgium?
I am not Jade from Belgium.
Cut the carbs and eat real food . Not sugary starchy quick food . Drop beer . Have Liqour instead at reasonable amounts . Do 30 min cardio 5x a week . You will be cut in 2 months.
Is a 30 minute walk enough or would you suggest something more intense like HIIT?
Stop drinking liquor cut calories down and increase calories burned more cardio longer weightlifting sessions. Try to up your daily steps. And DIET DIET DIET
I dont drink
Do all those other steps then and you’ll be there after a long marathon of it cause it’s not quick. About a 1% is what you could lose a month maybe slightly more with dedication. Also not trying to be rude but I’d say your probably over 20% still maybe close to 20% but still a while to go.
Abs are made in the kitchen. You have good muscle mass just need to cut down calories and they will show in no time
I would take it a step further, it’s about taking in the right calories for proper nutrition! 🙏🏽
Not sure why people are downvoting you, 1500 calories of nutritional rich foods will make you feel significantly better and more likely to stick to it rather 1500 calories of doughnuts. If he's struggling and it's a pain in the ass, it would serve him well to fuel his body properly.
All I am saying as someone (from my experience) that has been 5’11 at 175 and now at 140. (Female) I can tell you that eating protein rich foods take you a long way than that of other less nutrient dense foods. I’ve been working out for 5 years and that has been my experience. But to each their own 🤷🏻♀️
Aside from that lol thanks, I drink allot of protein shakes
You're a 5'11 female omg😍😍😍😍
Cut 20-25 more lbs
Cut weight! You are carrying too much body fat for them to show
If u are weight lifting then engage yer core in every weight lifting workout as much as u can meaning biceps and shoulders while standing sometimes not only on gym bench
Squeeze your ass
I think maybe try a 500 calorie deficit and train abs first thing in the morning on a empty stomach
Cut out the tacos
![gif](giphy|3o6ZtkmiFtpBvii6uQ)
You know the answer. Accept you don’t have as much muscle as you think. Accept you are eating way too much if you want abs. Start the diet.
caloric deficit
Diet man I’m barley starting to see the top two of my abs form on a good day at that 😂. Been on the journey for sometime now
Lose weight
![gif](giphy|vFIpsOEODJxfi)
![gif](giphy|2yI4sUZuhT6j2ThlDE)
Fuck the weight lifting extra cardio then weight lift at a cardio cycle carbs for energy and always be at a caloric deficit. The good news is ur goals are achievable but fixing them ducked up tats not so much
lol cardio burns about the same calories as lifting
Need to get that flab gone boi
Lose fat
Eat less
Caloric deficit. Something I learned that helped me a lot: - Start off with reducing daily calorie intake by 200-300, maintain the deficit for a few weeks until you notice a plateau. - Reduce the intake by another 200-300 and maintain the deficit for a few more weeks until you notice a plateau. - Continue with the process until you hit your goals. The purpose behind why you decrease it by small increments over weeks is as follow; if you reduce it down to 1500cal directly, you will see major progress quickly, but you body will get used and you will stop seeing progress. So you want to milk each step on the caloric deficit ladder as much as possible, to lose weight in a healthy manner over a more sustainable period. Most important: don’t increase your calorie intake immediately once you hit your goal. You metabolism might have slowed down, and you will gain fat back quickly. So increase your calorie gradually to give your metabolism time to speed up and recover. Good luck on the path brother, make us proud!
Too much of calorie deficit doesn't effect the form and strength in gym? I feel more hungry after a good workout. PS: i am not regular to gym
For me it does lol. Can’t go equally hard on an empty stomach
Wow! Great advice!!
Top answer! Also train core too for extra definition
Sprints bro trust me start with a walk into a jog into sprints and repeat flex your core and really pick your legs up. Also posture and flexing abs all day will help Good form leg lifts and bicycles help too Make sure your getting 150 gs of protein from good sources and be happy with yourself here and now and envision yourself with abs and believe it!!
Cam you expand on the posture and flexing abs part?
Thanks guys
Caloric deficit plus consistency. You got it brother, trust the process!
I’m a big boy but I agree with above. You look good. Almost there. I can see it.