30 day abs workout challenge

[bogdann997]

Update for (almost) the end of the month - Weight has gone from 65.3KG to 64.9KG and body-fat percentage has gone from 15.5% to 15.2%. Slow but steady

How do you calculate this procent? also calculates daily calories and you could give up some food like bread, candy, chocolate, pizzza, sharoma, white flour paste

 

[GILGAME$H]

Update for (almost) the end of the month - Weight has gone from 65.3KG to 64.9KG and body-fat percentage has gone from 15.5% to 15.2%. Slow but steady

Bodyfat estimates are misleading, assuming you're measuring them "properly" (calipers or hydrostaticweight, DEXA, etc.). If you're using a scale to measure bodyfat %: Lol. Shit, I wouldn't even count anything around 8-10lbs. That's all the water you're holding in your tissues plus the food you ate -- and unexcreted shit.

But aight, I'm doing someting similar. I'm around 22% BF, way too fat, can't see my abs. 172lbs/ 78kg. Down 6lbs/3kgs since two weeks ago. Aiming for 120-130lbs/ 54-59kgs, then I'll have my jawline and abs back. Shredded as fuck, bro.

Then gonna make the most use of steroids and gonna put more time into bodybuilding.

 

[davids355]

How do you calculate this procent? also calculates daily calories and you could give up some food like bread, candy, chocolate, pizzza, sharoma, white flour paste

Its just the calculation done by my scales. As per below, it may not be accurate. I'm not relying on it though, just using it as a gauge. I'm eating fairly healthily and I have very minimal snacks outside of mealtimes. I try to avoid any junk foods as well. I find it hard knowing how much I should eat though, as I do quite a lot of training so I don't want to starve myself.

Bodyfat estimates are misleading, assuming you're measuring them "properly" (calipers or hydrostaticweight, DEXA, etc.). If you're using a scale to measure bodyfat %: Lol. Shit, I wouldn't even count anything around 8-10lbs. That's all the water you're holding in your tissues plus the food you ate -- and unexcreted shit.

But aight, I'm doing someting similar. I'm around 22% BF, way too fat, can't see my abs. 172lbs/ 78kg. Down 6lbs/3kgs since two weeks ago. Aiming for 120-130lbs/ 54-59kgs, then I'll have my jawline and abs back. Shredded as fuck, bro.

Then gonna make the most use of steroids and gonna put more time into bodybuilding.

As above I'm using scales, appreciate they're not accurate. I'm only using it as a rough guide. Mainly I'm just trying to make my diet slightly healthier than it already is and increase my exercise time by roughly 30 minutes per day. I figure that doing that, I should definitely be moving in the right direction.

Steroids; not for me. I am trying to keep everything as healthy and natural as I can.

 

[GILGAME$H]

Its just the calculation done by my scales. As per below, it may not be accurate. I'm not relying on it though, just using it as a gauge. I'm eating fairly healthily and I have very minimal snacks outside of mealtimes. I try to avoid any junk foods as well. I find it hard knowing how much I should eat though, as I do quite a lot of training so I don't want to starve myself.



As above I'm using scales, appreciate they're not accurate. I'm only using it as a rough guide. Mainly I'm just trying to make my diet slightly healthier than it already is and increase my exercise time by roughly 30 minutes per day. I figure that doing that, I should definitely be moving in the right direction.

Steroids; not for me. I am trying to keep everything as healthy and natural as I can.

Calculate your TDEE and make a meal plan.

If you meal prep once a week, you never have to think about "where should I go to eat/ what should I eat?"

TDEE is basically god in determining whether you lose or gain weight. Mine's 2700 cals with training+roids. If I eat 2200 cals a day, a deficit of 500 cals per day, I'll lose 1lb per week.

Eat nothing all week, I'll lose around 7lbs. Science.

 

[ddlmanager]

Haven’t read it before on this thread so I will say it: Remember that abs are muscles just like others, you need to give them some rest if you want to see the best progress.
Keep up the good work!

 

[GILGAME$H]

Weighed in at 169/76.6kg this morning. Down another 3lbs/1.3kgs.

 

[davids355]

I’ve started a new regime for February. I’ve reduced the workout to 10 minutes per day so that hopefully I can do it every morning without getting too exhausted.

Also, I’m focusing on lower abs because they’re definitely the weaker part of my abs.

My new routine is 30 seconds each of 4 exercise’s with a 15 second gap after each one, then a 25 second gap between each of 3 rounds.

The exercises I’m doing are Scissors, mountain climbers, leg raises and reverse crunches.

Also I realised that my height and age were incorrect on the scales and when I adjusted those, my BF shows as 13.3%. Once again don’t know how accurate that is but hey.

 

[belg]

Once again don’t know how accurate that is but hey.

I have one of those scales and have had my body fat measured professionally, in my experience my 30$ scale was almost spot on. Good luck with the journey!

 

[GringoMonkey]

@davids355 When i was about 30 i sold my first business and decided to get ultra fit as i did not have much else to do with my time. I got down to about 8% body fat and was ridiculously fit. Btw swimming everyday helped enormously. But my abs did not look like the models you see online. It all boils down to your genetic makeup in the end!

 

[davids355]

I have one of those scales and have had my body fat measured professionally, in my experience my 30$ scale was almost spot on. Good luck with the journey!

Ah thats good to know

@davids355 When i was about 30 i sold my first business and decided to get ultra fit as i did not have much else to do with my time. I got down to about 8% body fat and was ridiculously fit. Btw swinning everyday helped enormously. But my abs did not look like the models you see online. It all boils down to your genetic makeup in the end!

I've read that as well - you can't always get visible ab muscles, and also of course that doesn't necessarily mean you are super fit or anything. I'm not to worried about that but I am trying to work on alternating parts of my body and on my overall fitness; definitely with improving my core strength I've noticed my kicks getting better for example. So my ultimate goal is just to become better at martial arts and also to become better at fighting (light contact and points fighting, and its a hobby rather than professional level ).

 

[GringoMonkey]

Your a more noble man than me @davids355 my goal was to pull women! I decided to embark on a round the world travel for a few years and wanted to look my best doing just that.

It worked! On my travels i met a latin american model and we have been married 10 years now. She looks the same but my abs are sadly no longer visable

 

[stelios0]

This reminds me when i was doing the one burger per day for a year challenge, finally i had one good ab.

 

[Benni0315]

Cool thread!
Inspired me to make my challange online.

Last year I was at a crazy training pace and discovered the importance of recovery, had somewhere pain almost after every training.

Started with cold showers, bit meditation and yoga.
A diffrent factor is sleep, I'm getting about 8-9h of sleep per night and I'm feeling so much better and healthier.

 

[davids355]

How’s everyone’s workouts doing now?

Ive notched mine up a gear seeing as I’m stuck at home every day.

I’m doing a couple of hours in the morning and an hour in the evening, on the weekdays, then recovering over the weekend.

I’ve been working on my diet too.

How’s everyone else doing?

 

[Fiddyshades]

too lazy to work out. But too eager to eat a lot

 

[rudrapada]

@davids355
Just my two cents mate.
When you chew food, make sure to chew it 25 times
Observe how you are chewing food, eat carefully and attentively.
This causes the food to break into many smaller pieces and thus, your stomach feels full already.
This reduces the amount of food needed to fulfill your hunger.
It lessens the work of your digestive system too.
I lost my belly fat doing this, I don't exercise at all.

https://www.healthline.com/health/how-many-times-should-you-chew-your-food

 

[RAP]

How’s everyone’s workouts doing now?

Ive notched mine up a gear seeing as I’m stuck at home every day.

I’m doing a couple of hours in the morning and an hour in the evening, on the weekdays, then recovering over the weekend.

I’ve been working on my diet too.

How’s everyone else doing?

Wow, 3 hours everyday is insane

With more free time I've switched from 3 workouts per weeks to 5 per week (1 hour workout).

M: Shoulders + abs
T: Triceps
W: Biceps + abs
T: Back
F: Legs + chest + abs

Pause for 2 days.
Due to lockdown 0 aerobic activity. NO run, no walk, unfortunately.
Work on diet everyday.

 

[Sam Zadworny]

Nice one, best of luck to you and keep us updated Interval training also helps a lot for ABS, highly recommended! Fitness exercises burn your fat only during the exercise while intervals burn your fat up to 24h after the training.

 

[CloakerLy]

Jump rope is very good for six-pack

 

[vedeus]

How’s everyone’s workouts doing now?

Just found your journey, it's great to see something like this here

I recommend you to watch some David Goggins if you don't know him. He's talk really opened my mind.

Like I dunno if it's just me but I currently do 1500 pushups every second day and keep raising +100 each time till get to the 2k. It takes around 2 hours which is time-consuming, but really beneficial for your mind.. Like it's really tough but if you can't get yourself trough that hell it's worth it.. I feel like I can smash and destroy everything haha! I was thinking about creating some YT challenge or what..I see some guys doing 200 pushups for 30 days results and going viral.. I might smash a video like 2000k pushups for 30 days results LOL. Do you think it can go viral?

Anyways, I hope you're well