Body fat help

Yashugan00 · 2016-09-04T16:42:15+00:00

Repeat after me:

Abs are made in the kitchen

Don't eat normal mortal food. It's full of sugars, salts, fats, and food companies study how to make you addicted through hyper-palatable science.

Meal prep, containers, lean proteins like chicken and turkey.

TRPdating · 2016-09-04T15:09:58+00:00

Stop eating shit food. Don't overdo the carbs. Do planks, front squats, and any other lift that focuses on the abs and obliques. Introduce it into your regimen daily but not if you're too sore.

deville05 · 2016-09-04T18:32:41+00:00

Body fat is all about going on a caloric deficit than what you need. Excercise can help you speed it up.. But it also makes you hungry. Excercise if you want to feel good and build muscle. Watch your calorie intajw if you wanna cut fat. Watch this - https://youtu.be/eXTiiz99p9o

Look up r/loseit, r/keto and radu Antoine on youtube. Not completely sure about the last name but the first name is correct. Radu'svideos are helpful

SexySmexxy · 2016-09-04T20:52:01+00:00

You want abs?

Ok.

Get MyFitnessPal, track your calories.

That's as much help as I can give you because you haven't included a single fucking detail about yourself.

quicklogaccount · 2016-09-05T00:19:00+00:00

Abs will often start showing up around 12% or even 13% if you have them well developed under the fat. If not, they might not be around at 10%.
Lots of carbs and inflammatory foods make them harder to see. Liquid retention is an enemy here. I suppose if you love processed diary with white bread and sugary food you'll need to be close to the 10%bf.

Tracking bf sucks though. The "good" way to do it is with those measures. ALWAYS get the measure with the same person, and make it an experienced pro. You won't have a good number but you'll have a good measurement of your progress.
Newbie professionals will come up with wildly different numbers taking your measures only a few days apart.
Different professionals will come up with wildly different numbers and period.

I've seen people advertising some scales that offer a good measurement of the progress (same thing. Not a good number, but a trustworthy measurement of the variation). They're so expensive here (around a monthly minimal wage) I didn't care to check whether the claims were true, but I suppose you can check them if you're in US, Europe or Asia.

fridaykiller19 · 2016-09-05T13:21:28+00:00

I'd go get one of those full body scans done. Most gyms should have them usually inbody scanners. Then you can find out what your body fat percentage and skeletal muscle mass is and if your body is retaining extra water weight. My friend is on 8.7 percent bf amd the abs are still hiding because he has 4litres to much water.

Cut out sugar, sodium and complex carbs and only drink water. And excercise wise alll you need to do is look up a good ab workout and do that for 20minutes a day. If you do that you should have abs by summer this year (or winter if you live in the Northern hemisphere).

tthrowaway- · 2016-09-07T21:19:59+00:00

I was in a similar state 2 years ago. Listen to me OP: you know very little about diet / training right now. That's ok though, we all start at this point.

My advice is that you first go to tdeecalculator.net to estimate your caloric needs. After that, count your calories and macros (proteins/carbs/fats) for some time, so you get an idea of what you actually eat and what your body needs.

Then, learn about proper training and start lifting weights as soon as possible. I recommend ICF program (ice cream fitness), but any good barbell strength program based on bench press, squats and deadlift would do the trick. It will massively increase your strength and size. Bodyweight pullups / pushups to failure are good, but as an ACCESSORY, after you did the "real" work.

While lifting, you could either eat more to gain muscles (like +500 calories above your maintenance, which translates into +4 pounds per month because 1 pound is 3500 calories). But gaining muscle means you will gain some fat as well (that's nature), and you will be even further to have nice abs.

Other option, start lifting weights but do a "cut", eating -500 calories per day compared to your maintenance. You will lose fat BUT increase your strength since you are a beginner at lifting weights. Once you get below 15% bodyfat (preferably about 12%, use pictures to estimate your percentage), you can start eating more (bulk) to keep getting stronger. That's the better option in my opinion but harder because eating -500 calories makes you hungry (crazy but true...) and its more motivating for a beginner to see muscles growing crazy on a bulk (with the help of noob gains = first 6 months of lifting).

You can expect to gain about 20 pounds of muscles the first year, 10 the second and 5 the third if nutrition and training are optimized. It means that in 1 year you could look good, 2 years great and in 3 years have an amazing body, with insane abs, and be quite close to your maximum genetic potential.

Good sources of information : tnation.com, rippedbody.com. Good luck buddy, go work for it, be fucking consistent and IT WILL WORK. 4-6 hours a week are definitely enough for optimal progress so no reason not to do it.

orezavi · 2016-09-04T15:15:36+00:00

Get a BMR (Basal Metabolic Rate) test done that gives you your Body fat percentage too. Might be off by a few decimal places but it does help set goals. From what I've heard/seen abs appear after <12% body fat. Eat clean only.

JackGetsIt · 2016-09-04T17:11:45+00:00

If you're serious. R/keto.

anabolic92 · 2016-09-04T15:40:43+00:00

If you dont have abds you are fat, unless its excess skin if you were a former fatty.

If you want to reduce bodyfat, eat less or up the cardio, simple.

Body fat help

Comments

You can not out exercise your mouth.

Title	Body fat help
Author	KriegerAleks
Upvotes	7
Comments	17
Date	September 4, 2016 3:05 PM UTC (9 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/514c6v/body_fat_help/
Archive Link	https://theredarchive.com/r/askTRP/body-fat-help.110780 https://theredarchive.com/post/110780