File :-(, x, )
becoming toned Anonymous
Hi /fit/

I planned to post this at CalorieCounter's page but decided just to make a new thread. I'm 172cm and 142lbs, and I lost about 7 pounds within 2-3 weeks (believe that or not). Now, I haven't been eating much - I am within 1400 - 1800 Cal a day, and I wasn't even fat beforehand, although I ate a lot of unhealthy shit. Now I primarily eat just vegetables and healthy meat like fish, chicken and sometimes beef, as well as a lot of fiber. I do crunches everyday (about 100-120) and I play basketball 2-3x a week. How will I be able to build abs? The proper exercise and diet have somewhat toned my stomach from the almost flab that it was, but if there are better exercises I could do, kindly please recommend. Thanks.

Pic related, it's me and my chest.
>> Anonymous
No, I didn't flex in that picture, if it isn't obvious.
>> Anonymous
you need to get pretty low bf% (<10 i think) to see your abs with lots of definition

also cut out more sodium
>> Anonymous
don't do tons of reps, add weight by holding one to your chest or using a machine to make the ab muscles bigger
>> Anonymous
people say that 90% of ur abs are made in the kitchen
>> Anonymous
OP here. BTW, my body fat is 22%. I don't want to aim for really low body fat, I just want some definition of a 4-pack abs. I'm aiming for 19%, because any lesser threatens the safety of the body. Even fat has its uses.
>> Anonymous
you can't spot reduce fat, getting nice abs is hard and requires a lower body fat % than you want to have
>> Anonymous
you may have awesome abs from doing crunches and working out, but you won't be able to see them under layers of fat
>> Anonymous
Thanks. Yes, I would agree I still have fat. So, any diet to decrease them? I will force even waking up early simply to try and do away with them, haha. :)
>> Anonymous
>>37129

lol what? you can safely go down to 6%, any lower though and i guess a slight breeze would make you shiver, but i wouldn't go as far as saying that it's unsafe. also no matter how much you train your abs at that body fat %, you'll never get any definition. do some cardio.
>> Anonymous
just do some running/walking everyday

and eat more, it will make you lose weight
>> Anonymous
>>37135

I am. Is it safe to do cardio everyday? I roughly run 2.5-3 km a day but I was afraid I'm going to be strained so I rested today. If it's alright I surely will. :)
>> Anonymous
depends on how fast you run, but yea just run everyday and take one day a week for resting

drink lots of water
>> Anonymous
How do you create a regimented 5-6 meal diet? It's hard for me right now, but I will try and I will do my best to fulfill it.
>> Anonymous
>>37135
Yeah, isn't 4% or so the minimum essential fat for men? You couldn't even maintain that level if you wanted to, so there's no use trying for extra "safety fat" unless you live in Antarctica and need the insulation.
>> Anonymous
>>37140

This is completely dependent on your body. If you can get out there and run without dragging ass, then it is OK to do.

With cardio, body cues are the only things stopping you. Though the more often you do it the more often you'll need to modify your routine to avoid overtraining.
>> Anonymous
Skin and organs are considered fat, so yeah losing those is not recommended.
>> Anonymous
Thanks. I'm eating more now. :)