Abs or die

**G_nome76** · 06-02-2017, 10:39 PM

Never had abs always wanted them. I am a pretty well built guy I am 6'3 286lbs as of this morning. Always just lifted hard and eaten what I want and I maintain a decent body comp. not ripped by any means but you can def tell I have muscle. I have never gotten into the calorie counting or macros as I did not care. Now I want abs and I know that is 80-90% diet. So any diet experts out there I throw myself out there for you to help. I am open to most anything. What caloric intake do in need for my size ,build and such. What are macros and what do they do? I've always been good at tacking on Slabs of muscle now please help me peel off layers of fat. Not looking for cutting supplements yet as I know I can lose a ton just changing my diet. Please feel free to ask any questions you need of me and don't worry about hurting my feelings I need real tough love advice no sugar coating.

Thanks in advance and remember,

You can't spell strength without Tren.

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**joko123** · 06-02-2017, 10:48 PM

Tough love is what you're after eh ? Lol

This is all gonna be based on your diet to start , I'm assuming you arentraining hard ATleast four times a week.. I need to know you're diet , not I usually eat this , or snack on this I need meal 1, meal 2 ...

Post a picture if you can , I feel most people do not have an accurate representation of the bf

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**Boombalaty** · 06-02-2017, 10:49 PM

Eat like normal and track your cals using my fitness pal for a week. Then you know how many cals you are at per week. If you are gaining weight currently then the cut needs to be a little more aggressive. If you are holding steady, start by cutting 5-600 per day for a couple weeks and see what you are doing. If you dont want to do that, you can use an online tdee calculator to help you decide where to start. Start cutting slow, you do NOT want to start super aggressive because you will plateau and will have to adjust. If you start too low you will reach a point where cutting cals will be counter productive. I believe you are wise to get the diet in check first, very smart move. Also check out an app called libra. Allows you to weigh yourself every day and shows you a trend: up, down, or steady. It is really cool becasue even if your weight goes up and down, and it will, you still know you are heading in the right direction.

**bulk_cut** · 06-02-2017, 10:56 PM

It looks like you've already had enough sugar coatings.....

Hahahahahahaha..... I make myself laugh sometimes

**G_nome76** · 06-02-2017, 11:05 PM

Originally Posted by joko123

Tough love is what you're after eh ? Lol

This is all gonna be based on your diet to start , I'm assuming you arentraining hard ATleast four times a week.. I need to know you're diet , not I usually eat this , or snack on this I need meal 1, meal 2 ...

Post a picture if you can , I feel most people do not have an accurate representation of the bf

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Was training 5-6 days a week until 2 weeks ago crushed my sternum so no weights docs orders for at least a few more weeks hoping not any more killing me being out of the gym. I'm guessing I'm in the high 20's to mid 30's as far as bf goes but I carry my weight pretty well on a large frame. I also run a pretty active life as I cut and sell wood for a living so I'm always slinging wood lol. As far as what I eat right now the answer is everything I'm guessing 5-8k cal a day and I maintain at around 280-290 for the last 10 years. Will post pic when I can

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**G_nome76** · 06-02-2017, 11:13 PM

hot off the press

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**Boombalaty** · 06-02-2017, 11:14 PM

Just for the record too lol...I am no "diet expert". I just know what has worked for me reasonably well and what is working currently. Oh yea one more thing...CaRdIo bro!

**Boombalaty** · 06-02-2017, 11:20 PM

5-8 k is pretty broad man. It will benifit you greatly to know exactly where you are. Easiest way I got the party started in the beginning was to simply not add any fats other than what came from protein sources, cut my carbs in half at each meal and added veggies. No added sugars, no pop, no candy etc. At least a gallon of water per day. You can also change out fast carbs for slower digesting ones. Brown rice instead of white, sweet potato instead of white, if you must have pasta or bread whole wheat and limit yourself. Imo, it is of utmost importance to track your foods and to be honest and consistent. This is the only way you can know if what you are doing is working.

You have clearly got a great base of muscle there too man. You can definitely do this!

I also recommend starting a training/diet log on here(there is a section for it). It has helped me alot and I have a good group of people that visit my thread almost daily and give me some encouragement and hold me accountable.

**G_nome76** · 06-02-2017, 11:23 PM

Originally Posted by Boombalaty

Just for the record too lol...I am no "diet expert". I just know what has worked for me reasonably well and what is working currently. Oh yea one more thing...CaRdIo bro!

Does sex count? I hate cardio lol can I just lift faster lol.

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**Boombalaty** · 06-02-2017, 11:25 PM

Well not if you are already doing that every day hahaha. If you are just starting to add it to your training, sure. 30-40min per day 7 days a week. Moderate pace lol!!

Originally Posted by G_nome76

Does sex count? I hate cardio lol can I just lift faster lol.

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