Hi, I really loves the site I am near my body weight goal, and also near my goal: flat stomach+abs. I have the flat stomach now. I weight now 146lbs for 5ft9(180cm) 21 years old. I eat 1900cal. If I am light moderate it means I should eat 2300 and if I am sedentary I should eat 2000. My body fat is 7% I calculated that if I go 6% for 143lbs I should maybe see my abs more ? what do you think is 6% to dangerous of a body fat? now I am 7%-8%.
My workout consist on 3 times a week of capoeira. I believe I spend 500cal per session because it is very intense and I train 5 times a week for muscle for 20mins. in those 5 times a week 2 times a week is abs
SO it means I don't train abs in isolation a lot
What do you think I should do to see my abs. Lose weight until 143 and get 6% body fat or Do abs exercise 5 times a week and focus a lot on that ? For the food I eat a lot of veggies and good food and for the cardio capoeira is very cardio, and I walk a lot.
Everybody is different so I dont compare myself with others but for the sake of the post, I was checking on google for a goal body and my goal body would be
oh and I was wondering if my stomach can get flatter then that ? I suppose I am at my limit hehe.
If I eat at maintenances I suppose chances are my abs and pecs will become bigger in adition to my weight lifting+capoeira
for those who dont know this is capoeira, I am still a biginner of capoeira(2months) so my body will probably get abs,chest and shoulder after 6 month hmm.
http://www.youtube.com/watch?v=hWOnF2pOHbQ&nb sp; (the best)
oh and sometimes we do planks and abs exercise in capoeira because it is important to have a strong core.
Eventually I will have to focus on gaining speed or gaining strenght one or the other. Wathever I have to do to get abs I know that I will have to work hard but I have to work hard the good way.
My 5times a week workout looks like that
Monday, front squat 3*10 with 50lbs(starting slow).+Weighted crunches(20lbs)3x12 (very tired some on the abs)+3x8 leg raises for lower abs(very tiredsome on the abs)
tuesday 1 or 2hours of capoeira(very tired at the end cardio and arm+back wize)+ Large grip push up, body weight 3*10+(Progression to handstand shoulder press) 3*8(very very difficult I can hardly finish the set.
Wednesday Capoeira for 1hour(very tired)+Tricep exerise Bench dips with legs on chair 3*8( I can hardly finish the last set)+ Chin up, close grip, middle grip 3*8 and I have to jump on the 2 last sets(very very very diffucult but I will progress)
Thursday I do the same workout of monday
Friday break, go to school+work
Saturday capoeira for 1 or 2hours, most likely 2 hours(very tired)+same workour as thursday the chest+ shoulder
All those day I eat 1900cal no matther what except on cheat day I eat 2300 if I am not working out and 2600 if I am working out.
What I think might help is to add abs exercises to all my workouts ?
Your body fat looks pretty low from the pictures (matching what you stated above). I think you really just need to put on some muscle. 146 lbs at 5'9" is pretty light.
You don't seem to be eating very much (unless I misunderstood and you eat 2600 most days?). Heck, I probably average 1900 cals and I'm a girl and shorter and lighter than you. I would guess that a 2-hr session of capoeira burns way more than 500 calories, unless you spend a lot of the time standing around between exercises.
I would suggest a) eating more and b) getting on a proper lifting plan. You do a few exercises, but there's a lot that could be better. Check out starting strength (book) or Stronglifts 5x5 (free program you can download online) - heavier squats, deadlifts, and other heavy compound lifts will work your whole body and also your abs since they are used to stabilize during most heavy lifts.
I would also recommend that you not lift on days you do capoeira since it's so tiring, or at least do your lifting before instead of after so you don't risk being overly tired and causing an injury. Make sure you have a day off of lifting between each session and at least one full rest day off - for example, lift Mon / Weds before capoeira / Friday, capoeira Tues / Weds / Sat, rest days on Thurs & Sun.
On a cheat day once a week
I eat 2300 cal if I am not doing exercises
I eat 2600 cal if I am doing exercises
On the normal days wether I am training or not I eat 1900cal. To train before capoeira could be a bad idea unless i have 30min before class start, or else I wont have an off strenght to fight lol, cuz I need my maximum. Perhaps eating more will help me to train after the class ?
I am going to school so it is very hard for me to do more than 5days a week.
I really love capoeira and it is a priority in life. So I train there 3 times a week. Because capoeira cost me a lot of money already. It is expensive for me to pay for a gym membership. But there is weight and equipment at the capoeira. This is why I lift the same day. and I have a few weight at home but not heavy.
The thing to is maybe starting strenght is not good for my capoeira training? For capoeira I need very good shoulder and back strenght. Cwell maybe it is because my capoera masterr do dead lifts, shoulder press and lift very heavy and is very muscular big, got big abs. same for some others. But some other capoeirist are very small and fast and flexible like me. I want to lift weight but I would prefer to do body weight exercise that would still give me alot of mass, is that possible ? cuz I dont like Starting strenght or any dumbell barbell stuff.
There is one thing I can do.In 3 weeks which is near october, near my weight goal. I will pay a gym member ship at the school for 45$. but they are close on sat and sunday. So my training might be
Monday and Thursday, Maximum 45min 3-5exercises including abs exercises. Tuesday, wednesday and saturday, capoeira Only or capoeira + abs exercises
Strating strenght, I used to do starting string last year. It was very good. I was trying to gain weight and I made the mistake of stoping weight because 1) I hated lifting weigt and 2)I was busy with school 3) I had no martial art going on so no real reason for me to train. I was eating a lot and became fat 160lbs for like 15% body fat probably. Since I love capoeira I can do it 3 times a week for 1hour or 3 times a week for 2hours.
I see that you did not mention doing more then the 2 session of abs exercise I am doing ? The thing I am most afraid of is gaining fat in my belly so there is no way I will go beyound my maintenance food intake. I'd rather stay the way I am then to be fatter on the belly ^^
by the way congrat for your weight loss that is a lot of effort for sure!!! Me I am getting tired of eating bellow maintenance for only 3 months till now thought lol. But if I eat maintenance I feel I will neverbe hungry because I will be eating more.
You are thin, but I would guess your around 10 or 11% not 7%.
Well I am using the skinfold caliper measurment since 4 weeks
I went from 10 to 9 to 8 to 7% Unless the caliper is not accurate an off ?
if I am 10-11 does this still mean I should be eating to maintenance and doing heavier muscle exercises to get abs ? or focus more on the cardio and continue eating at deficit
If you want capoeira to be your main focus, you could always just lift 2x per week instead of 3. I do not think you need more work on your abs. As the saying goes, abs are made in the kitchen - millions of crunches and other ab work is not going to give you the look you want. How is your diet? Do you eat mostly clean, or do you eat a lot of processed stuff? Alcohol? Sugar?
You can certainly do bodyweight exercises, but those are going to build a limited amount of muscle compared to a proper dumbbell or barbell routine. If not having a gym is what limits you, I know there are sites out there that show you creative ways to make your own weights (i.e. milk cartons filled with sand, weights or heavy books in a backpack, etc). But if you are looking to put on muscle mass, you need to eat more and lift heavy things.
Out of curiosity, are you still eating below maintenance? Is this to try to cut body fat?
And just some food for thought...if you can't do it when you're in school, you may never be able to do it...life only gets busier once you're working! ;D
Calipers are only as accurate as the person taking the measurements. Are you doing them yourself? Have you seen a visual difference in your body? 3% body fat loss in 4 weeks seems high (4 weeks total, or you're taking them every 4 weeks? 12 weeks for 3% is totally reasonable).
I'd say you're around 11 or 12%. I recommend going to these forums here
and getting a better estimate.
A good example of someone (and others) at very low body fat, what it means to be at low body fat, etc.
I think you'd find more pertinent information at those two sites as far as what you're looking for.
I assumed that last month I was 10% and when I measured my self for the first time I was 9 then 8 then 7 in a 4 week period.
I am still eating at a deficit. But I am not sure if I am a sedantary guy a light activity guy or moderate active or very active. I dont know how to estimate the difference. I checked my self as light activity. Because in my 2 days of break I am still walking a lot in the school and while I sit I read and stuff and I have to walk to go home, so this is light activity even as a rest day right ? What is really sedentary ? But for my capoeira and or body building I can say I am moderate activity I guess?
But to answer the question, yes I am still at a deficit. in 3 month I lost 15lbs
I started eating 1800 lowering to 1600 to 1500 then I hopped from 1700 to 1800/1900 and it seems I am not gaining weight but still losing which is what is my goal.
As a sedentary guy it says I should eat 2000cal to maintain
as a light activity guy I should eat 2300call
as a moderate activity guy I should eat 2600cal
as a very active I should eat 2900cal
On a cheat day I eat from 2300cal to 2600cal of junk like 2 or 3 bad things on 5
I am eating now 1900cal which is a deficit of 400cal if I am a moderate guy and you can add 500-800 for a capoeira day on top of that to the deficit. Yes I am at a deficit because I believe that if I lower my BF I will get abs but if there is another way I can do that without gaining belly fat I am ready.
Snack(3 times a week)
2 brown bread=200cal or 2 whole wheat bread=120cal
snack(3 times a week)
3mini hard boiled eggs=150cal or 2 medium size egg=130cal
1/3cup veggie(cucumbus,lettuce,onion,) 10cal
1 banana or apple=80-110cal
White rice(its the rice my mom cook) or basmati rice or sweet potato or potato I eat 80g for like 100cals
Chicken thight stewed for 220cal/or/4 chicken wing today for 200cal(my mom could not cook meat today/ sometimes it can be pork or beef or 5 chicken nuggets on days my mom cant cook
1 cup of veggetable= 130g=30-40cal
Olive oil 2 tea spoon= 90cal
Dinner option B
2 whole wheat or brown bread 130/200 cal
bologne or ham 50g for 100 cal
humus for 80 cal
1cup of lettuce for 10 cal
Dinner option C
Subway sandwich, turkey breast/teriyaki chicken/cold cut combo+1 fruit if the sand is 300cal but if its 400cal I just take the sandwich. NO SAUCE, NO CHEESE, NO OIL
Snack 1-3hours before bed
20-40g of either cashew,almond,macadamian,walnut raw with no salt 200cal
1 glass of 2%milk 250ml for 130cal or soya milk for 100cal and more nuts or some vegetables.
My proportion is
20%fat(4-6%transfat) 25%-30% protein and 55%-60% something like 1g to 1.2g p kg of body weight in protein.
On a cheat day I might do
breakfast same as usual
dinner, something from 400-800cal like pizza, or panini, or chinese food, or burger/nachos/poutine
dinner 2, ice cream/beavertail/dunnot from 400-800cal
snack a protein bar 300cal
1 or 2 fruit
day is done
I will do anything for abs as long as it does not put fat on my belly. I went 3times in my life from 160 to 150/145 because of school and stress. But now I decided to make a healty life style. I do eat clean. Here is an exemple
thanks ajaro, I'l check the sites. On the mean time, is my diet healty ? I really desire to eat 2300cal. I need to do a decision
Now is the bigining of september. either I mentain weight and gain muscle or I continue to lose fat and maintain muscle
wathever it takes to get abs without gaining fat on the belly, now matter how long it can take
When you say I am 10-11% does it means that it is impossible that ai would be 7% looking like I am ? which would be very unfortunate for me. I still hope that my body is able to see abs :D and be healty
I recommend going to those sites first (for example, on www.leangains.com, going to his "client's" section and seeing some of his clients body fat guesses, and using them to compare) so you know what 7% actually constitutes as far as looks goes.
Also, as far as abs goes, usually isolation isn't required, as when you get low enough, your abs will show through (and usually through various strength training exercises, your abs get worked decently well).
Also, it obviously goes without saying, don't take self-caliper measurements as fact. The caliper itself is just a "guess," and not being a professional makes it even more of a guess
No way you are 7%, I'd say closer to 15%. You don't look that different from me, and I am about 19% body fat. I am also 5'9" although I weigh 30 pounds more than you and have more muscle.
Capoeira is great and fun to watch. I used to train Brazilian Jiu-jitsu, and my instructor also trained in capoeira.
On this site, they told me I have to bulk up then slim down. I feel it is unhealty to drasticly change weight all the time, even thought I lost a lot of weight fast. I think it is better to do it slow and take the time to gain muscle and lose fat at the same time. ?
I might start 5x5 workout 2 times a week+3 times a week capoeira and eating on a maintenance level and see what happen ? if I work hard maybe it might change. I will gain weight on the scale, hopefully it is not fat cuz I will be eating at maintenance level 2100-2300 cal everyday sedentary or not.
I will maintein for like 4-6 month then cut then to 500cal again and see if my abs will show this time.
It is not possible to do that. To gain muscle, you need to eat at a surplus. And to lose fat, you need to eat at a deficit.
However, that doesn't mean you need to drastically change your weight. Make sure to eat at a small surplus so you can gain weight slowly. And if you are lifting regularly then most of it should be muscle.
Whether you can see your abs or not is primarily determined by how much body fat you have. If that is your main goal, then maybe you want to lose more fat.
That said, I am the same height as you and 30 pounds heavier. But my abs show more than yours. So there is something to be said for strengthening your core.
I will see if I can gain at least 1-3pounds of muscle in 4-6month without gaining belly fat at all. then relose the weight. Anyway my arm and back are too weak for capoeira right now
There is also something I want to know
am I sedentary
or very active
on a regular besis.
Lets say I go to school from 8-4 and sometimes right at 5-8 I go to work am I sedentary or light activity in that day. In school I go in a class for 2hours break( I walk for 2-3min to go somewere. Comeback sit for 2hours. Then walk for 10-15min for a break and sit down a gain etc. Then to go home I walk like 10-15+bus.I feel tired at the end of the day but it could be mental ? I juge that this is considered light activity. 5 days a week I train. I classify capoeira as moderate and not very active, even thought I am very very tired sometimes, but I am not an athlete so I say moderate. For weifht lifting and kinestetic I put moderate also. I would put very active if it is a session so intense that I feel I would really die.
What do you think ?
This thread is a bit beyond my realm of knowledge, but I just wanted to say that I think its awesome how you are going about things. It seems to me like you want to get your results in a healthy way, and thats very refreshing to see on this website.
keep it up buddy.