Effective Abs

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posted by jeepsheep

jus to let yall kno, i weigh about 145 and i am 17.
As well as tryin to build some muscle size, I am also tryin to cut up my abs. I jus wanted to know what yall did for abs and what you found most effective for cuttin them up.
I usually start out with straight up situps, then i put one leg on one knee and bring the opposite elbow up to touch that knee, then switch legs and do a set, then i will do a set of bicycle crunches, then do the ab scissors where you hold your legs in the air and cross one over another, then hold my legs in the air and do circles wit my feet.
As far as diet, I eat lean. I never eat fast food or any junk food or drink soda. I drink a lot of water and usually eat 2 pieces of fish, a bowl of straight brocolli and a quiznos sub after most workouts. on rest days, i will usually eat burgers/subs/chicken or stuff like that. I also always eat a large bowl of cereal rite before i go to bed

any advice on what else I could add in order to cut up my abs quicker?

posted by not_2_small

That sounds like an excellent routine for abs. Do you have any idea what your body fat percent is? Just saying that you weigh 145 doesn't help. Are you skinny already or do you need to drop a few lbs? I am guessing that your skinny because many 17 year olds that weigh 145 are. In that case your abs need to GROW along with the rest of your muscles. Try to eat 6 meals a day of GOOD food. Lose the bugers and sugary cereals. Eat tons of tuna and natural peanut butter. Don't be afraid of carbs. Your body needs carbs to synthesize protein. Just pattern your meals correctly and you will be ripped in no time. Also don't forget, the body likes to grow symmetrically, don't just train your abs, do legs, arms back, etc. And don't overtrain them either. that doesn't do any good.

As for meal patterning, this is a general guideline. When you just wake up, eat quick absorbing protein (such as whey protein wich can be found in eggs and milk) and quick absorbing carbs so your body can make use of the protein it just ate. Second meal should be whats called a Casien protein which takes longer to metabolise and will give you longer energy. Same with carbs, long lasting (Whole grain, bran, whole wheat, etc.) Then before you excercise, another quick protein and carb. After, both a short and a long protein only. Use glutamine in place of a carb for protein synthesis. Dinner, long protein and carb. Before bed long lasting protein to build muscle but QUICK AND LIGHT carb to start synthesis. you don't very many carbs in your system when you are sleeping. protein is ok though. Drink a TON of water and add resistance to your ab excercises. you will see amazing results.

posted by jeepsheep

hey, thanks for your help. I have been doin that somewhat....I never eat fast food unless its a quiznos or subway sub and I usually eat a lot of chicken or fish on workout days for my protein source. The only thing I might need to drop are the frosted mini wheats...I usually have a bowl right before I go to bed and right before I wake up, but I usually do this to hopefully put a little bulk on my frame. But I'll keep what you said in mind about eating right and the next time I feel like a burger I'll pass it up.

thanks

posted by howlowcanigo

Change out the mini wheats for oatmeal.

posted by John H

once youve begun eating enough food to gain the muscle you want, just train and it will happen. but with the amount of food you should be eating, your BF% should also increase, so in order to get the cut up abs you want it may be necessary to do cardio for a while after you have a solid base.

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