I can start to see a little ab definition on the top of my abdominals but theres a lot of fat and skin over my mid and lower abs it seems like this fat will never go away. Is this just a thing that takes time and hard work to get rid of or is there ne secrets out there!! should i up my cardio... ab routine.... lower calories.. up protein. also what should my macronutrient ratio by while trying to cut i heard the 40 40 20 diet is good. So ne tips guys for that stubborn fat.
thanks,
steve

I can start to see a little ab definition on the top of my abdominals but theres a lot of fat and skin over my mid and lower abs it seems like this fat will never go away. Is this just a thing that takes time and hard work to get rid of or is there ne secrets out there!! should i up my cardio... ab routine.... lower calories.. up protein. also what should my macronutrient ratio by while trying to cut i heard the 40 40 20 diet is good. So ne tips guys for that stubborn fat.
thanks,
steve

ya, I'm in the same boat man. My top 4 abs (esp the top 2) are visible but that lil bit of fat on the two just won't go away. I'm currently at 14% bf and cutting. I've recently started eating less (1800-1900, if even that) but super clean and I've been seeing some pretty good preliminary results. I'll keep you posted but ya...

bump to the thread and we could get an answer to that question, that would be :tu: !

no secrets, really. doing more abs won't cut it (literally). fat is a whole body experience, so you need to make sure that your calorie intake is sufficient (about 500 less than your daily req'ment for cutting) and that your cardio routine (if you have one) is giving you max results. A lot of people are fond of HIIT, just because the effort required makes it more effective than long distance, long duration cardio training. As far as macronutrient ratios are concerned, there is no magic number. Experiment and find out what works for you, but really most people I have talked to who are going for a "balanced" diet tend to go 40/40/20 or 30/50/20 pro/carb/fat. I recommend the latter, but honestly I would say up to 40% protein in your diet is safe. I wouldn't recommend more than that just because the benefits taper off and then there are health risks associated with overly high protein intake. I hope this helps! good luck :tu:

ya, I'm in the same boat man. My top 4 abs (esp the top 2) are visible but that lil bit of fat on the two just won't go away. I'm currently at 14% bf and cutting. I've recently started eating less (1800-1900, if even that) but super clean and I've been seeing some pretty good preliminary results. I'll keep you posted but ya...

bump to the thread and we could get an answer to that question, that would be :tu: !

You can see your abs at 14% bodyfat? Regardless your bodyfat needs to come nearly in half if you want to see all of your abs. Keep cutting.

If you're at 14% you're getting close...just keep up your program and pay strict attention to your diet.

As for fat on the lower abs, it seems to be a common problem. I'm down to around 9.5% and I still have a little flab under my belly button! I'm not sure I will ever get rid of it!

ya, I'm in the same boat man. My top 4 abs (esp the top 2) are visible but that lil bit of fat on the two just won't go away. I'm currently at 14% bf and cutting. I've recently started eating less (1800-1900, if even that) but super clean and I've been seeing some pretty good preliminary results. I'll keep you posted but ya...

bump to the thread and we could get an answer to that question, that would be :tu: !

Haha Me too man!.... I haven´t started to see my top abs yet, but can tell that they will any week from now. However my goal has been to reduce my body fat, and the only reference I have of myself is looking at pics of me in my early teens.... and I couldn´t see any abs then either... anyway as posted in this thread, it´s an "overall body experience" just need to do alot of cardio. However I think even john has problems with his lower abs at 8%BF due to stubborn gut fat. I´m interested in all the progress anyone will have with their lower abs, cause I´ll soon be there working on them aswell. For now I only work on body fat and do 600 crunches/week. Let´s keep posted :)

You can see your abs at 14% bodyfat? Regardless your bodyfat needs to come nearly in half if you want to see all of your abs. Keep cutting.

Before, I was trying to gain lean muscle and drop body fat % but I've come to the realization that it is nearly impossible to do both efficiently. Plus if you are successful at both bulking and cutting, it'll be at the cost of time. In other words, it'll take longer to do both. Currently I have a time constraint: by June 1st, I wanna be at 10% bf.

So for the past week, I decided to break my typical diet that I had been on for the past couple of months of about 2100-2700 calories (depending on my workout schedule) and I've dropped my calorie intake drastically to about 1500-1800 cal/day, eating extremely clean. In the past three days, I've seen amazing results. I did a bf% measurement on Sunday and it said that I was low 14's. Two days later, I'm in the high 13's and I can tell that I'm getting more and more toned.

The reason why I can see my abs (top 2 and middle ones, still need to get rid of that lower gut) is b/c until recently I was doing abs 6 days/week. If I feel my abs, they are super super defined, it's just that I need to get rid of that layer of fat that is shrouding that definition!

After seeing the results of this cutting period, I feel a lot more confident about reaching my June 1st goal of 10% bf. I'll keep you guys posted! :tu: