Greetings everyone

I have been training my abs since few months with the PPLs, and about 20 days with "400 abs challenge video" now my core is much better and stronge, my abs are thick but not blocky. If I swallow my stomach I see one piece of semi thick muscle but not blocky neither divided

For example Maybe I am able to do 40 reps with Advanced ball crunch with even a high tempo, before I was able to do barley 10 reps

Also I got belly fat and I don't know why! I watched my macros well and my protien sources are good not a fast food at all. I am not using supplements ( of course I don't mean that supplements cause fat, I am just describing my situation to get better answers)

maybe because I sit for a long time so I got belly fat

 

also to be accurate with details sometimes I had to train for 2 days only weekly so it may caused the fat belly

 

Now I am looking forward to improve my abs. here there are 400 abs challenges, build more blocky abbs, intensive abs training in 20 mins.. etc So I am not sure which one is better for my condition

Can you please suggest me abs video exercises which can be better for my situation and my target to build blocky abs

Well if you have excess fat, then that makes it so your abs aren't as visible, even if they are blocky. Saying you watched your macros and got good protein sources and had no fast food is great! But excess calories, no matter where they come from, will lead to fat gain, so maybe you were just eating too much in general?

 

Do you know what your bodyfat % is at the moment? And what are the macros you have been following? Genereally to have your abs showing fairly well, you want it between 10%-13%. You can still sometimes see them when your bf% is a bit higher than that (if they are well built), just not as easily.

 

I would say the ab training you are doing is fine, it's just the diet and bodyfat that might need addressing.

165 pounds & 6”2

Calories goal : 3086

Protien intake goal : 274

Fat intake goal : 48

Carbs: 390

 

yes My body fat is 17% now, I also want to say the I watched my calories carefully using the meal planer app here… Maybe because I used to eat yogurt so much

now I am wondering what is the best exercises for my situation ? because my abs are good now I can make 40 reps with advanced ball crunch with full range of motion for example

this one ?

 

 

 

or this one ?

 

 

 

or other ?

OK so you probably need to cut the fat down a bit more to really get the abs to pop, like I said before in my original post - if you're bf% is too high, your abs won't be as visible, even if they are built well.

 

With the calories you're using at the moment, are you losing weight? Because if you want to lose some of that fat and really reveal your abs.. then you need to be in a calorie deficit. Unless of course you are a newbie. Do you do any cardio?

 

If you are looking to make your ab workouts more intense, can you use a heavier medicine ball for the advanced ball crunch? Or if both of these routines are too easy for you, you could try something like these exercises below for something new and tough.

 

For me no I am not loosing weight because I am almost achieving 3100 calories daily

and about the cardio I used to do it for heating for 10 minutes before starting my routine

Now I am relying on stretching only

So should I rely on cardio ? and how exactly If yes ?

one more thing I remembered, I daily eat 600-700 gram of cocked chicken breast before sleeping by 2 hours to fulfill my macros.. is it a reason to get fat also ?

What you eat probably isn't as much the reason for having excess fat.. it's probably a case of eating too much, or in this case simply being in a calorie surplus (so I wouldn't worry about the chicken.. it might be making you bloated but that wouldln't last forever). If you're a newbie, you can probably gain muscle and lose fat at the same time.. but you should only be in a slight calorie surplus, and I would still suggest doing HIIT cardio and/or circuit training 2-3 times a week to help burn fat.

 

Do you know how big of a surplus you are in? Did you get that number from the calculator on the @mealplan page?

 

If you're not a newbie, you need to be in a deficit to lose fat. How long have you been training?