Body fat % for Visible abs?

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June 7, 2018


What is the average BF% to see some abs, i'm not talking super shredded, but to see some type of definition.

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Title Body fat % for Visible abs?
Author prematureredpill
Upvotes 7
Comments 44
Date 07 June 2018 07:55 PM UTC (2 years ago)
Subreddit askMRP
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[–]creating_my_life4 points5 points  (47 children) | Copy

To answer your question, absolutely under 15%, and probably more 10% to 13% before they show nicely.

This is why getting to and below 15% bodyfat needs to be done for every man.

[–]prematureredpill1 point2 points  (46 children) | Copy

In your opinion, how much can you safety and effectively lose in a year? I have a goal date to look as good as i possible can by June of next year ( of course the earlier to better). I'm still a fat fuck, but have made good progress.

H: 5'8" SW:238 CW:212 BF: 30% +- 5%

my current program is a 3x5 ICF cutting program, main lifts with some accessories, and 20 minutes on the stairmaster 3x a week. I walk the dog at least once a day sometimes twice, minimum 30 minutes. Do sets of pushups throughout the day when the opportunity arises.

Currently on 1700 calories (calculated using KetoGains calculator) 5% carbs 40% protein 55% fat

[–]johneyapocalypse9 points10 points  (31 children) | Copy

Walking the dog and stairmaster!??!


If you're as much of a fat fuck as you claim, which seems painfully clear, then try these:

  • HIIT.
  • Cycling.
  • Boxing.
  • MMA.
  • Swimming.
  • Fasted cardio.
  • Running (if your joints can handle it).

You're doing the workout of an 80-year-old man, dude, no wonder you look like Roseanne.

Stop working out like Stephen Hawking and you can lose a shit-ton of weight in a year.

[–]prematureredpill1 point2 points  (28 children) | Copy

The walking to dog twice a day for an hour was just a note on top of the other things. But i get you're point.

No criticisms of the weight lifting routine? should I go back to just 5x5 with accessories?

[–]TaipanshimshonRed Beret1 point2 points  (23 children) | Copy

Get back to us when you squat and dead lift 300 + lbs

[–]drty_prRed Beret5 points6 points  (22 children) | Copy

You can cut down to 8%BF and have abs sitting on the couch.

You can also squat 300+ and have them at 13-14%

[–]TaipanshimshonRed Beret2 points3 points  (21 children) | Copy

I prefer the 12-15%

[–]drty_prRed Beret9 points10 points  (20 children) | Copy

Everyone does. One of my favorite sayings is: Abs on a skinny guy are the same as tits on a fat chick. Not impressive

[–]TaipanshimshonRed Beret1 point2 points  (19 children) | Copy

Who looks at fat chicks.

[–]johneyapocalypse1 point2 points  (16 children) | Copy

I'm in Vegas now, been working out every day and also walking five miles daily while the sun is at its peek... the answer is: me.

I'm looking at fat chicks. I can't help it, they're everywhere.

This place is more and more like Disney every day. Good god the US is a fat fucking country.

[–]Neoduder-1 points0 points  (1 child) | Copy

I kinda like fat chicks :P

[–]johneyapocalypse0 points1 point  (3 children) | Copy

I don't know what you look like but I'm guessing sort of a Fred Flinstone kind of thing. I'd consider going higher reps in your case. Then again, I lift for aesthetics, not for strength, so you may devalue my opinion.

Just stick to it and you'll be golden.

26 pounds down is a great start - but crank it up and get your heart beating faster. Get some adrenaline flowing. If you lift and do things that hit your adrenaline you'll feel like a million bucks and expedite your progress.

[–]prematureredpill0 points1 point  (2 children) | Copy

Close, i'm not as tall as Fred. More like the penguin from batman returns.

I feel like i can make strength gains after i lose the fat, which is my primary goal, If that means higher reps then whatever. The higher heart rate is why is added the Stairmaster. Thanks for the input, i appreciate it.

[–]TheGoldenShroom1 point2 points  (0 children) | Copy

Good work on the weight loss so far. Your best bet for rep range will be 6-10 for most exercises so you can stimulate muscle growth. For muscle growth you have to hit hypertrophy.

You want to think more about body composition than the number on the scale. If you live in an area where a BodPod or something similar is available I would recommend it. If not buy some nice calipers and use those.

Gaining muscle helps with fat loss because it raises your BMR (Basal Metabolic Rate). You will need to eat high quality protein rich foods and get plenty of rest to help your muscles grow.

Keep the intensity up, eat well and rest enough. HIIT would be a good option for some conditioning work. Tabata is a great format with plenty of scientific data to back up its effectiveness. 2-3 four minute cycles done right should be all you need.

[–]PuppetAndTheDwarf1 point2 points  (0 children) | Copy

His cardio is helpful for recovery... it’s totally fine. His weight loss will be driven by diet.

Regardless, OP you might consider adding a single day of hard conditioning - prowler pushes, sled drags, farmers walks, hill sprints, etc. And also add a weight vest to your walks even just 20-40 lbs is fine.

[–]meaningintragedy0 points1 point  (0 children) | Copy

All this talk and yet you didn't list the most important way to lose weight: being in a caloric deficit.

[–]PuppetAndTheDwarf0 points1 point  (1 child) | Copy

If you are making progress, keep going. Shooting for between 1-1.5 lbs per week until you are under 15%, and then slowing down to ~1lb per week will do it.

How are you feeling? How is your progress? How is your consistency? Are you tracking weight and calories daily?

[–]prematureredpill1 point2 points  (0 children) | Copy

Tracking calories daily and weight weekly. Feeling ok. Pretty tired usually but I think that’s to be expected. I’m going to go back to ketogains 5x5 and be sure to do the HIIT days twice a week.

[–]maxofreddit0 points1 point  (3 children) | Copy

/u/johneyapocalypse is on track

Here’s mine.

Do as many burpees (chest to ground with a jump) as possible in 5 minutes... when it’s 100, you’ll have abs.

[–][deleted] 0 points1 point  (2 children) | Copy

Bicycle abs crunches: left-right-left. That's one. Right-left-right. That's two. Go to 20. Then, without stopping or letting feet touch the ground, put legs straight out and raise to 90 degrees taking 20 seconds. You should hit 45 degrees at 10 seconds. Then, still without stopping or touching the ground, 19 bicycle, 19 second raise, 18 bicycle, 18 second raise.

When you can do that down to 1 without stopping, then you will have abs.

[–]maxofreddit0 points1 point  (1 child) | Copy

Challenge accepted

Tho just to be clear, RL1, LR2, RL3, LR4...etc... yes?

[–][deleted] 0 points1 point  (0 children) | Copy


[–]Red-Curious0 points1 point  (2 children) | Copy

When I was cutting I ran a 0 net calorie diet. I could eat whatever I wanted as long as my active exercise for the day burned the same amount. I usually ate 1,200 and had a 60-90 minute workout session.

3,500 calories = 1lb lost. I naturally needed at that time 2,300 to break even. So in a 30 day month I consumed 0 net calories and burned 69,000 just by existing, which is about 20lbs each month. 3 months got me from 30% down to 15% ... then I stagnated ever since, working mostly on bulking muscle which requires a calorie surplus.

I felt healthy and after the first week I was even energetic. My cholesterol and glucose numbers got way better to. I hope that helps.

[–]prematureredpill0 points1 point  (1 child) | Copy

How long could you keep that up?

[–]Red-Curious1 point2 points  (0 children) | Copy

In the past I've managed that for 6 months. This must recent time (last summer) was only 3. I've also done it with a month on, month off timing but that doesn't work as well because my body never adapts, so it just sucks the whole time.

[–]buckeyeboy19772 points3 points  (0 children) | Copy

I’m at 10% bf currently after a lot of hard work (about 5 months in). Mixing cardio with strength training. Going to the gym at least 5 days a week. Once it becomes a part of your routine it’s no sweat. Also tracked my macros and calories for about a month to find my balance. Now adding calories back in to gain muscle with the strength training. Top 4 abs visible and have pretty good definition.

[–]johneyapocalypse1 point2 points  (6 children) | Copy

When I broke 20% I started to see them.

I'm close to a full-on six-pack now, but want that V thing so I have a ways to go. Frankly I don't know that I'll ever get it, though I'm gonna bust my ass trying.

[–][deleted] 5 points6 points  (2 children) | Copy

I recently learned the appropriate term for that is “cock gutters”

[–]thelampshade250 points1 point  (1 child) | Copy

I heard it was adonis belt but i like yours better lol

[–]shinolas0 points1 point  (0 children) | Copy

Joe Rogan refers to it as the dick root

[–]fuckmrpRed Beret1 point2 points  (1 child) | Copy

Prob 10% or less for the V but fat distribution varies so hard to say. Best tip for maintaining low body fat. Always be hungry.

Also good idea to get your thyroid checked. Everyone talks about T but when was the last time you had a metabolic panel?

[–]RPAlternate42Red Beret0 points1 point  (0 children) | Copy

TSH (thyroid stimulating hormone) is part of typical preliminary blood tests.

I get one done once a year: incudes lipids, blood content, A1C/glucose, liver and kidney

[–]Reach180Red Beret0 points1 point  (0 children) | Copy

I'm convinced cock lines are mostly genetic.

I had the lines even when I was still fairly just kind of outlined the lower boundary of my gut.

...looks a hell of a lot better paired with abs now. But if you're not seeing it at sub 20%, it might be tough to ever get it to really pop out there.

[–]gixxerthouguy0 points1 point  (2 children) | Copy

I am 43 years old, been training seriously since Jan 2017 (although I have gone through various stages of activity throughout my life including running 1 marathon and 3 half marathons.).

Very brief history - Lost some weight 2015, looked better (got to size 34" Levi's). End of 2016 they didn't fit. I weighed 104kg (230lbs) and I now weight in at 82kg (180lbs). I am 6' tall.

I used a fancy machine at my gym recently. It said I have 11% body fat, 53% muscle, and a metabolic age of 32. But I don't have abs.

My focus at the start of 2017 was cardio and diet - its now weights / cardio and diet, trying to lift 3 sessions a week and run / HITT 3 sessions a week.

Lately I have tried to run at lunchtime then lift after work on my lifting days. But I just can't shift that fat round my belly button. I eat so much chicken salad its untrue! I guess I just need to be ultra strict on my diet.

[–]prematureredpill0 points1 point  (1 child) | Copy

Bro that’s my fear. ALL of my fat is on my stomach. Guess I will have to drop weight and find out.

[–]gixxerthouguy0 points1 point  (0 children) | Copy

To dumb it right down, you cant see muscle through fat. So you have to lose the fat. What annoys me is my belly button has a slight "frown" to it. Possibly stretch skin that might have gone too far. Good luck!

[–]red-sfpplusHard Core Red-1 points0 points  (1 child) | Copy

What are abs?

[–]MrChad_ThundercockChief Autist in Charge0 points1 point  (0 children) | Copy


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