How to Get 6 Pack Abs (WHILE BUILDING MUSCLE SIZE)
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Date: 2022-04-22
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Comments and reviews: 10
Ben
Great advice for beginners and early intermediates, but for anyone who has been training properly for 5 years, being in a 300-400 calorie surplus will be a huge benefit for the body being able to add more muscle. If you have a decent amount of fat that your body doesn't mind burning off to fuel muscle growth, or if you are de-trained to a certain extent, then you can reasonably build some muscle while leaning out at the same time. But if you're already lean your body is not as likely to want to pull those extra calories out of fat to fuel muscle growth. Muscle isn't just built because you eat protein, it takes extra calories and nutrients. Being in a mild surplus will give your body the ability to build muscle more readily. Being at 10-12% BF and eating in a surplus, accelerating your gym performance, adding muscle size and then cutting again once you're at 15% BF is going to get you further. There are so many guys who get the newbie gains and then struggle to put on any more size because they're scared of getting fat. Losing fat is easy, gaining muscle after 5 years of proper training is hard.
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Great advice for beginners and early intermediates, but for anyone who has been training properly for 5 years, being in a 300-400 calorie surplus will be a huge benefit for the body being able to add more muscle. If you have a decent amount of fat that your body doesn't mind burning off to fuel muscle growth, or if you are de-trained to a certain extent, then you can reasonably build some muscle while leaning out at the same time. But if you're already lean your body is not as likely to want to pull those extra calories out of fat to fuel muscle growth. Muscle isn't just built because you eat protein, it takes extra calories and nutrients. Being in a mild surplus will give your body the ability to build muscle more readily. Being at 10-12% BF and eating in a surplus, accelerating your gym performance, adding muscle size and then cutting again once you're at 15% BF is going to get you further. There are so many guys who get the newbie gains and then struggle to put on any more size because they're scared of getting fat. Losing fat is easy, gaining muscle after 5 years of proper training is hard.
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The
Why an earth do schools teach such B. S.
P. E. we learn a little bit about how the body works but mainly just do exercise and sports.
English we learn about who Shakespeare used to write plays with language which isn't even used anymore
Maths. Okay, I used to bash algebra but I genuinely think maths does kinda help although it could be improved
The point is. Why do schools not teach nutrition in P. E, Teach about mortages and credit scores etc.
Things which can DRAMATICALLY change your life forever.
We are told schools are supposed to prepare us for life, so why are we not being taught how to live a healthy and safe lifestyle.
This probably seems off topic but I saw another comment about the same sort of thing and it triggered something in me lol
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Why an earth do schools teach such B. S.
P. E. we learn a little bit about how the body works but mainly just do exercise and sports.
English we learn about who Shakespeare used to write plays with language which isn't even used anymore
Maths. Okay, I used to bash algebra but I genuinely think maths does kinda help although it could be improved
The point is. Why do schools not teach nutrition in P. E, Teach about mortages and credit scores etc.
Things which can DRAMATICALLY change your life forever.
We are told schools are supposed to prepare us for life, so why are we not being taught how to live a healthy and safe lifestyle.
This probably seems off topic but I saw another comment about the same sort of thing and it triggered something in me lol
reply
TacoStanMan
I wish Jeff would emphasize meditation and yoga as recommendations. Those 2 things will BOTH help with BOTH stress levels AND sleep, not to mention the improved focus and overall brain function. Oh, and they can balance hormones and reduce feelings of hunger from things like boredom.
I would argue that if you-re looking for a -magic bullet- to getting abs as well as just improving overall health, the combination of meditation and yoga is about as close as you-re going to get. Controlling stress and getting sleep are the first steps to maintaining discipline/consistency and focus, which are the two most important broad concepts when applied to fitness.
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I wish Jeff would emphasize meditation and yoga as recommendations. Those 2 things will BOTH help with BOTH stress levels AND sleep, not to mention the improved focus and overall brain function. Oh, and they can balance hormones and reduce feelings of hunger from things like boredom.
I would argue that if you-re looking for a -magic bullet- to getting abs as well as just improving overall health, the combination of meditation and yoga is about as close as you-re going to get. Controlling stress and getting sleep are the first steps to maintaining discipline/consistency and focus, which are the two most important broad concepts when applied to fitness.
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Klemen
ok, so i am 19yo 57kg -125pound
i supposedly need to take around 2400cals daily, i have six pack, lower part is covered in belly fat and upper too but not as much i want to gain more muscle
i eat whole grain no sugar oats 100g/ 370cal - 14g protein - 59g carbs, 10g fibers, 7g fat with 3dl milk thats around 180cals and 10g of protein
i cut on sugar totally, theres a day in a week or two where i take and eat few cookies, still strict with myself,
Should i skip breakfast in the morning and hit the gym right away and then eat breakfast?
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ok, so i am 19yo 57kg -125pound
i supposedly need to take around 2400cals daily, i have six pack, lower part is covered in belly fat and upper too but not as much i want to gain more muscle
i eat whole grain no sugar oats 100g/ 370cal - 14g protein - 59g carbs, 10g fibers, 7g fat with 3dl milk thats around 180cals and 10g of protein
i cut on sugar totally, theres a day in a week or two where i take and eat few cookies, still strict with myself,
Should i skip breakfast in the morning and hit the gym right away and then eat breakfast?
reply
Barry
Sorry but thin? I'm thin those -thin- guys aren't stacked but are halfway to building something, the others, i can already see a six pack on the 2nd from last, the -clearly overweight- guy, he is overweight with what, defined muscle?
I do think your stuff is good but just one time I would like to see a real start, not been seriously hitting the gym for 6 months first, to 6 months later.
No one can believe there is a quick fix, but the images make people think it.
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Sorry but thin? I'm thin those -thin- guys aren't stacked but are halfway to building something, the others, i can already see a six pack on the 2nd from last, the -clearly overweight- guy, he is overweight with what, defined muscle?
I do think your stuff is good but just one time I would like to see a real start, not been seriously hitting the gym for 6 months first, to 6 months later.
No one can believe there is a quick fix, but the images make people think it.
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sport
I have a 4 pack and I-m not sure what to do to complete the 6 pack. I do have a little bit of fat covering it. Should I be in calorie deficit while continuing to build muscle thru training and keeping a positive nitrogen balance OR should i be eating more (eating right of course) than my TDEE to gain more muscle? Will the later still lead me to the elusive 6 pack? Help - so confused!
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I have a 4 pack and I-m not sure what to do to complete the 6 pack. I do have a little bit of fat covering it. Should I be in calorie deficit while continuing to build muscle thru training and keeping a positive nitrogen balance OR should i be eating more (eating right of course) than my TDEE to gain more muscle? Will the later still lead me to the elusive 6 pack? Help - so confused!
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Jamie
Im 11. 5 stone and body fat around 12% so i dont think i need to go on a calorie defecit.
Would you say increase my protein but continue to take maintanence weight calories rather than lower them? Which is currently about 2400 to maintain my weight.
Is it possible to gain abs and lean muscle while maintaining my weight at the same time or slightly increasing it
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Im 11. 5 stone and body fat around 12% so i dont think i need to go on a calorie defecit.
Would you say increase my protein but continue to take maintanence weight calories rather than lower them? Which is currently about 2400 to maintain my weight.
Is it possible to gain abs and lean muscle while maintaining my weight at the same time or slightly increasing it
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RaksVR
Can anyone help me ive went from 95kg to 79 with no muscle then built muscle up to 87kg obviously not all muscle i was 16%bf at 82kg now 21% and im new to weight lifting ive been going for 6-8 months not everyday sometimes ive slacked off but what should i do do i go into a caloric deficit and carry on the weights or aim to build more muscle but gaon more fat?
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Can anyone help me ive went from 95kg to 79 with no muscle then built muscle up to 87kg obviously not all muscle i was 16%bf at 82kg now 21% and im new to weight lifting ive been going for 6-8 months not everyday sometimes ive slacked off but what should i do do i go into a caloric deficit and carry on the weights or aim to build more muscle but gaon more fat?
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Juggernaut
I've reduced my carbs on most days. and my abs are ahowing again. But damn, its actually hard to get enough calories from meat and veges alone. I eat fruit though. I'm really surprised how hard it is to get enough calories from eating meats and fish alone. I don't want to be too hyporcaloric, only 20 % less than what I need to naintain my weight
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I've reduced my carbs on most days. and my abs are ahowing again. But damn, its actually hard to get enough calories from meat and veges alone. I eat fruit though. I'm really surprised how hard it is to get enough calories from eating meats and fish alone. I don't want to be too hyporcaloric, only 20 % less than what I need to naintain my weight
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Sauxy
If I keep hypercaloric for a while, I'm gonna lose weight. Isn't it so called cutting? This is quite confusing. I was training and eating for a year then lose 15lb in 12 weeks to 13% body fat. I would like to follow Jeff's instruction but if I stay hypercaloric, I would keep losing weight and muscle. Please clarify! Thanks in advance.
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If I keep hypercaloric for a while, I'm gonna lose weight. Isn't it so called cutting? This is quite confusing. I was training and eating for a year then lose 15lb in 12 weeks to 13% body fat. I would like to follow Jeff's instruction but if I stay hypercaloric, I would keep losing weight and muscle. Please clarify! Thanks in advance.
reply
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