Low body fat but still no abs :(

[Fergie87]

Hi every1,
I have wanted to get a 6 pack for as long as I can remember but I have always given up after a few months. That was until now, I have been watching my diet carefully an mix my training between weights 3 days a week and HIIT / cardio 3 days.

I have put a lot of time and effort into this and thoroughly enjoy the exercise now more than ever. Today I have had my body fat measured by calipers using the JP 7 point method I have been calculated at 10.4%. Here lies the problem I have no definition on my abs and can't understand why I was told 10% and under is where they really show, but there is nothing for me Just to add I am 5ft 11" and 11st 4lbs. Can someone please she's some light on this as after all the hard work it's pissed me off a bit.

Cheers

[pilchardthecat]

How is your core strength? It helps if you have some muscle mass in your core.

How much can you squat?

[didelydoo]

Even at low BF- if there's no muscle then there won't be much in the way of abs.
Can you feel ab muscles there?

[Regiment]

Take a picture of the front of your torso and show us, have you got great definition elsewhere?

Edited by Regiment on Wednesday 30th January 17:51

[Juanco20]

I think some are just lucky in that respect and others aren't

I am weak as anything and have never done massive amounts of ab work but have well defined abs. I'd give it that up to be naturally bigger/stronger though

[Fergie87]

I squat 60kg, deadlift 100kg and bench 70 that's for 5x5 workout. I would say my core strength is pretty good I do ab exercises once a week, but I generally focus on core stability when doing weights. I can feel abs through the thin layer of fat but they don't feel huge, pretty much like the rest of me

[pilchardthecat]

Add 40kg to your squat and deadlift and you will have abs, I guarantee it

[Fergie87]

pilchardthecat said:

Add 40kg to your squat and deadlift and you will have abs, I guarantee it

So basically just keep at it and the stronger I get the more likely my abs will appear?

[Maxymillion]

If you're 5'11 and 11 stone 4, then there isnt much of you anywhere really. You're biggest concern now would be to focus on your intake, getting stronger in the big lifts and doing some more direct midsection work if thats is an area of focus for you.

[pilchardthecat]

Fergie87 said:

pilchardthecat said:

Add 40kg to your squat and deadlift and you will have abs, I guarantee it

So basically just keep at it and the stronger I get the more likely my abs will appear?

Yes.
My advice would also be to do less cardio and more squatting, but opinion will be divided on the subject

Bottom line is this - you cant squat/deadlift multiples of your body weight and have bad core strength, but you can run miles and miles amd fk about with bosu balls all day long....

[gjf764]

I'm firmly in the squatting as an answer to everything camp. Jut to confirm, are your lifts using proper Olympic bars? You need to ensure you're not mulling about with machines or smith machines. Proper lifting will be a brilliant core workout.

[Fergie87]

pilchardthecat said:

Fergie87 said:

pilchardthecat said:

Add 40kg to your squat and deadlift and you will have abs, I guarantee it

So basically just keep at it and the stronger I get the more likely my abs will appear?

Yes.
My advice would also be to do less cardio and more squatting, but opinion will be divided on the subject

Bottom line is this - you cant squat/deadlift multiples of your body weight and have bad core strength, but you can run miles and miles amd fk about with bosu balls all day long....

You're not wrong about the running it's the one thing I have always been good at. Cardio in general I find quite easy, so I will drop some of the cardio and spend more time on weights.

[Fergie87]

gjf764 said:

I'm firmly in the squatting as an answer to everything camp. Jut to confirm, are your lifts using proper Olympic bars? You need to ensure you're not mulling about with machines or smith machines. Proper lifting will be a brilliant core workout.

I always use the olympic bars and no fixed weights when I can help it. However due to the gym I go to being overrun all the time every now and again I am stuck with the smith machine.

[mattikake]

Fergie87 said:

Today I have had my body fat measured by calipers using the JP 7 point method I have been calculated at 10.4%. Here lies the problem I have no definition on my abs and can't understand why I was told 10%

Because whoever told you 10% is wrong. It's 7-9%. The closer to 7% the better.

But anyway like others say, if you want to see good abs, you need to have good abs.

In addition to deads, how much weight can you put behind your head and crunch with? What weight with declined crunches? Can you do 2x10 reps with a 25Kg plate behind your head on a declined situp (MMA style)?

[pilchardthecat]

mattikake said:

Because whoever told you 10% is wrong. It's 7-9%. The closer to 7% the better.

It does rather depend. I get a decent 4-pack at around 11-12%, and six at about 10%.....

7% is seriously shredded territory

[Fergie87]

mattikake said:

Because whoever told you 10% is wrong. It's 7-9%. The closer to 7% the better.

But anyway like others say, if you want to see good abs, you need to have good abs.

In addition to deads, how much weight can you put behind your head and crunch with? What weight with declined crunches? Can you do 2x10 reps with a 25Kg plate behind your head on a declined situp (MMA style)?

I have never tried decline crunches as I have nothing to do them on so I wouldn't know about that. I am doing hanging leg raises, crunches and knee raises. I think I am going to strap weights to my feet now.

[Hoofy]

[Fergie87]

Judging by those photos I am 15% but with no abs. I am going to get measured again tonight and I will put the measurements up on here and see if the calculations are wrong. I am beginning to think I have been told the wrong body fat percent.

[pilchardthecat]

Get some cheap calipers, they are quite accurate

Search amazon for "accumeasure 3000" i would say even the single-site test is accurate to within about 1 or 2%

Edited by pilchardthecat on Thursday 31st January 14:55

[Fergie87]

I was going to get my own but I didnt want to fk up the measurements . Hopefully I am going to borrow my friends tonight he has slim guide calipers, he says they are accurate enough.

Edited by Fergie87 on Thursday 31st January 15:15