I'm a distance runner, work out, practice TKD...but...

[996GT2]

To start off, I'm 5'11", ~165-170 lbs.

I've been running for a few years now, and a few months ago I started increasing the distance to train for an upcoming mini marathon. I average 5-10 miles per run at a 7-8 mile pace, and log about 35-50 miles per week. In addition, I lift weights every other day and follow this general scheme:

Bench: 125x10 reps, 135x8, 145x6, 155x4, 165x2, 175x1
Standing arm Curls: 3-4 sets of 8 at 35 lbs/arm
Leg extension: 190x8, 200x6, 220x6, 240x6
Leg press: 550x8, 600x6 (weight varies)
Pull ups: 3 sets of 8
Decline sit-ups with 35 lb plate: 2 sets of 35
Military press: 65x8, 75x6, 85x4, 95x2
Tricep Extension: 45x8, 50x6, 55x6
Hanging leg lifts: 2 sets of 10
Back extensions: 2 sets of 15 with 45lb plate

I do some other exercises from time to time, but that's the general workout plan.

In addition, I am a black belt in Taekwondo, so I practice/spar twice a week.

I don't watch every little thing I eat, but then again, I don't really splurge at every meal either.

Despite the workouts, that 6 pack still manages to elude me...I don't know what I need to do or change to my current plan to get rid of that thin layer of abdominal fat, so I'm open to advice from all you fitness gurus on here

Thanks in advance

Edit: here's a pic of where I'm at currently:
http://s78.photobucket.com/alb...w&current=DSC00590.jpg

 

[presidentender]

You're close. There's some visibility there (I assume you're flexing your abs in the pic). Shouldn't take much cutting.

Where do you hold the plate when you do sit-ups? Do you do any other exercises?

 

[996GT2]

It varies where I hold the plate...usually I hold it by my chest though.

As far as ab exercises go, I have 2 main ones: decline sit ups and hanging leg raises. The former I either do alone or with a partner (do one rep with weight, hand weight off, do one rep without weight, etc). On the latter, I hang from a pull up bar, and slowly bring my legs up to chest level while they are fully locked in an extended position (slowly so as not to swing).

Anything else I should be doing?

 

[SociallyChallenged]

Having visible abs don't have much to do with exercise, other than the size and shape of them. Everyone has the abdominus rectus and it may just be hidden by fat. The problem with having abs is purely diet. You need to refer to my fat loss sticky above in the aspect of eating right and learning how many calories your body needs. For some reason, people don't understand this and think more exercise or more situps specifically will help this. Wrong. Work on your diet and do a cut, if you really want a six pack. Too many carbs, often times, is what may prevent you from that six pack. Again, check out the sticky. Almost everything that you'll need will be incorporated in there.

 

[996GT2]

Originally posted by: SociallyChallenged
Having visible abs don't have much to do with exercise, other than the size and shape of them. Everyone has the abdominus rectus and it may just be hidden by fat. The problem with having abs is purely diet. You need to refer to my fat loss sticky above in the aspect of eating right and learning how many calories your body needs. For some reason, people don't understand this and think more exercise or more situps specifically will help this. Wrong. Work on your diet and do a cut, if you really want a six pack. Too many carbs, often times, is what may prevent you from that six pack. Again, check out the sticky. Almost everything that you'll need will be incorporated in there.

Yeah I figured that the diet was probably the only thing left to change since I get a lot of cardio in and also do some weight training...I'll look into your sticky, thanks

 

[SociallyChallenged]

Originally posted by: 996GT2

Originally posted by: SociallyChallenged
Having visible abs don't have much to do with exercise, other than the size and shape of them. Everyone has the abdominus rectus and it may just be hidden by fat. The problem with having abs is purely diet. You need to refer to my fat loss sticky above in the aspect of eating right and learning how many calories your body needs. For some reason, people don't understand this and think more exercise or more situps specifically will help this. Wrong. Work on your diet and do a cut, if you really want a six pack. Too many carbs, often times, is what may prevent you from that six pack. Again, check out the sticky. Almost everything that you'll need will be incorporated in there.

Yeah I figured that the diet was probably the only thing left to change since I get a lot of cardio in and also do some weight training...I'll look into your sticky, thanks

Oh, also, check out the workout programs. Your workout's a bit incomplete without squats and deadlifts and such. You really should use one of the recommended programs and stick to it. It has been developed by professionals for a reason I don't wanna sound rude. I just want you to get the best results possible.

 

[996GT2]

I'm currently reading up on some of those programs (e.g. Rippetoe)...I'm just seeking advice, so I'm definitely not going to take any advice given as "rude"

Curently, weight training is not the main part of my workout routine. I get most of my workouts through running and TKD, which both emphasize cardiovascular endurance over muscular development. I'm not looking to bulk up a whole lot, just tone what I already have.

 

[SociallyChallenged]

Originally posted by: 996GT2
I'm currently reading up on some of those programs (e.g. Rippetoe)...I'm just seeking advice, so I'm definitely not going to take any advice given as "rude"

Curently, weight training is not the main part of my workout routine. I get most of my workouts through running and TKD, which both emphasize cardiovascular endurance over muscular development. I'm not looking to bulk up a whole lot, just tone what I already have.

Well, it's way harder to "bulk up" than you think. You can get stronger without getting bigger, which I'm sure would benefit you in whatever you do. Imagine your kicks being more powerful; your stride - longer. Strength can help in all of these aspects.

 

[presidentender]

Originally posted by: 996GT2
It varies where I hold the plate...usually I hold it by my chest though.

That's lousy for leverage. I used to do decline sit-ups with a 45lb plate. Then I switched to a 10-lb plate held behind my head. Guess which is harder?

You can also add weight to the hanging leg raises by holding a dumbbell between your feet.

I'd add something that uses your core for stabilization: squats, deadlifts, or standing overhead press. If your gym has a Roman Chair, learning to use it for your abs is the most wonderful favor you can do yourself. Forget adding weight for a while, though.

 

[kindest]

as scooby says crunch is king. i got a pretty nice 8 pack and ive all iver done as far as stomach excersies have been crunches.

youtube

 

[SociallyChallenged]

Originally posted by: kindest
as scooby says crunch is king. i got a pretty nice 8 pack and ive all iver done as far as stomach excersies have been crunches.

youtube

Except that you having an 8-pack has much more to do with your genetics and diet than anything else you do.

 

[Kaido]

Originally posted by: 996GT2
Despite the workouts, that 6 pack still manages to elude me...I don't know what I need to do or change to my current plan to get rid of that thin layer of abdominal fat, so I'm open to advice from all you fitness gurus on here

What do you eat?

 

[996GT2]

Originally posted by: Kaido

Originally posted by: 996GT2
Despite the workouts, that 6 pack still manages to elude me...I don't know what I need to do or change to my current plan to get rid of that thin layer of abdominal fat, so I'm open to advice from all you fitness gurus on here

What do you eat?

My diet's pretty "average" I guess...my breakfast and dinner are pretty healthy (lean meats, fish, etc), and I try to get in 3 cups of milk a day as well as some fruits and vegetables. However, school lunches are on the fatty side with typical fast-food options. Once every week or two I might go out to eat with friends at a Steak and Shake or something like that, but I try not to splurge. I also take one scoop per day of 100% whey protein.

Would switching to the salad bar (with Italian dressing instead of high fat ranch) at school each day help, since that would reduce my daily fat intake? Also, should I start eating eggs more often? After reading up on some articles at forums.bodybuilding.com, it seems that almost everyone there on an ab regimen is eating tons of eggs...but eggs are very high in cholesterol and contain both unsaturated and saturated fats, so is that practice healthy?

Thanks for any diet tips in advance...looks like that's the department I'm not doing so well in currently

 

[TecHNooB]

Yea, your diet needs to be much cleaner if you want a six pack. Change your diet, and I garauntee you'll get it

 

[SociallyChallenged]

Originally posted by: 996GT2

Originally posted by: Kaido

Originally posted by: 996GT2
Despite the workouts, that 6 pack still manages to elude me...I don't know what I need to do or change to my current plan to get rid of that thin layer of abdominal fat, so I'm open to advice from all you fitness gurus on here

What do you eat?

My diet's pretty "average" I guess...my breakfast and dinner are pretty healthy (lean meats, fish, etc), and I try to get in 3 cups of milk a day as well as some fruits and vegetables. However, school lunches are on the fatty side with typical fast-food options. Once every week or two I might go out to eat with friends at a Steak and Shake or something like that, but I try not to splurge. I also take one scoop per day of 100% whey protein.

Would switching to the salad bar (with Italian dressing instead of high fat ranch) at school each day help, since that would reduce my daily fat intake? Also, should I start eating eggs more often? After reading up on some articles at forums.bodybuilding.com, it seems that almost everyone there on an ab regimen is eating tons of eggs...but eggs are very high in cholesterol and contain both unsaturated and saturated fats, so is that practice healthy?

Thanks for any diet tips in advance...looks like that's the department I'm not doing so well in currently

Refer to my sticky, dangit Really though, you need to find what your maintenance caloric intake is and try to take in good, healthy foods, making sure you get enough lean protein, healthy fats, and LOW GI CARBS. The low GI carbs part is extremely important for getting that 6-pack since high GI carbs promote fat gain the quickest of all nutrients. Fats are not necessarily bad. You just need to be taking in the right ones. Start using a diet monitor website like sparkpeople.com or fitday.com to track your food intake.

Seriously, man, read the diet section of my sticky. Fats aren't what make you fat, often times. High GI carbs are. So if you're eating white bread, sugary items, etc, they're going to promote fat storage 100x more than actual fat. Eggs are fine. There is some speculation that bodily cholesterol and triglyceride levels do not have as much to do with diet as it does with exercise, etc. Some people are on ketogenic diets and they have beautiful test readings.

Really though, you need to check out the diet part of the fat loss thread at the top of this page because exactly what you're asking about is explained in detail.

 

[996GT2]

Originally posted by: SociallyChallenged

Originally posted by: 996GT2

Originally posted by: Kaido

Originally posted by: 996GT2
Despite the workouts, that 6 pack still manages to elude me...I don't know what I need to do or change to my current plan to get rid of that thin layer of abdominal fat, so I'm open to advice from all you fitness gurus on here

What do you eat?

My diet's pretty "average" I guess...my breakfast and dinner are pretty healthy (lean meats, fish, etc), and I try to get in 3 cups of milk a day as well as some fruits and vegetables. However, school lunches are on the fatty side with typical fast-food options. Once every week or two I might go out to eat with friends at a Steak and Shake or something like that, but I try not to splurge. I also take one scoop per day of 100% whey protein.

Would switching to the salad bar (with Italian dressing instead of high fat ranch) at school each day help, since that would reduce my daily fat intake? Also, should I start eating eggs more often? After reading up on some articles at forums.bodybuilding.com, it seems that almost everyone there on an ab regimen is eating tons of eggs...but eggs are very high in cholesterol and contain both unsaturated and saturated fats, so is that practice healthy?

Thanks for any diet tips in advance...looks like that's the department I'm not doing so well in currently

Refer to my sticky, dangit Really though, you need to find what your maintenance caloric intake is and try to take in good, healthy foods, making sure you get enough lean protein, healthy fats, and LOW GI CARBS. The low GI carbs part is extremely important for getting that 6-pack since high GI carbs promote fat gain the quickest of all nutrients. Fats are not necessarily bad. You just need to be taking in the right ones. Start using a diet monitor website like sparkpeople.com or fitday.com to track your food intake.

Seriously, man, read the diet section of my sticky. Fats aren't what make you fat, often times. High GI carbs are. So if you're eating white bread, sugary items, etc, they're going to promote fat storage 100x more than actual fat. Eggs are fine. There is some speculation that bodily cholesterol and triglyceride levels do not have as much to do with diet as it does with exercise, etc. Some people are on ketogenic diets and they have beautiful test readings.

Really though, you need to check out the diet part of the fat loss thread at the top of this page because exactly what you're asking about is explained in detail.

I just started an account on SparkPeople and I'll see how following that plan works out...will keep you guys updated

 

[KoolDrew]

If you want to show muscle mass, you need muscle mass to show.

Gain some weight.

 

[SociallyChallenged]

Originally posted by: KoolDrew
If you want to show muscle mass, you need muscle mass to show.

Gain some weight.

Some people like to be skinny-buff - the really lean kind of build. I highly doubt gaining some weight would be conducive to running long distance. I can say this from personal experience.

 

[KoolDrew]

Originally posted by: SociallyChallenged

Originally posted by: KoolDrew
If you want to show muscle mass, you need muscle mass to show.

Gain some weight.

Some people like to be skinny-buff - the really lean kind of build. I highly doubt gaining some weight would be conducive to running long distance. I can say this from personal experience.

Life is full of compromises, isn't it?

 

[SociallyChallenged]

Originally posted by: KoolDrew

Originally posted by: SociallyChallenged

Originally posted by: KoolDrew
If you want to show muscle mass, you need muscle mass to show.

Gain some weight.

Some people like to be skinny-buff - the really lean kind of build. I highly doubt gaining some weight would be conducive to running long distance. I can say this from personal experience.

Life is full of compromises, isn't it?

True dat. Sprinters FTW. You get to have a great build, have low body fat %, be fast, be buff, be strong. Oh yeahhhh.

 

[Capt Caveman]

Originally posted by: TecHNooB
Yea, your diet needs to be much cleaner if you want a six pack. Change your diet, and I garauntee you'll get it

I agree