Ippon_Seoi_Nagi, on 05 February 2012 - 10:45 AM, said:
in the past i have tried super hard to get a 6 pack but i simply cant, ive only reached a 2 and thats with flexin. I was wondering if anyone knows any good tips on dieting or supplements. Im 220 , 5'11
what did shred some fat of my stomach was just running but then that made me slim down completely and i like my body kinda big, just want a toned stomach
Your question really isn't about judo but about fitness or cosmetics, but very well.
What constitutes a ripped stomach:
1. Sufficiently solid vertical abdominal muscles
2. Sufficiently low subcutaneous fat, and no excessive intraabdominal visceral fat
3. sufficiently tight an undamaged skin
4. no underlying cachexic disease such as cancer or Aids
You're not going to get any of that through consuming whatever supplement, including proteins. Whether caloric restriction is necessary is not automatically so at all. The information provided by your body mass and height is of limited use without any data about lean body mass or proportion of body fat, and an idea about your age, your current musculature, and the health of your skin.
One can't say you have to drop down to this or that percentage of body fat; in fact it's even absurd, since percentage of body fat is genetically determined. There are percentages one cannot get even if one tries to starve themselves whereas there are people who can maintain such body fat percentages without any dieting or even excessive training. There are jûdôka around with 1-2% of body fat standard; there are others who will sustain considerable musculo-skeletal injuries from the moment they go down as 'far' as 10%, and we are just talking males. If body fat dips below your genetically acceptable level it will be accompanies by all kinds of problems. It's not a good indication to use for achieving a 6-pack though obviously at its most extreme there does exist a connection. In that context it is unlikely any male with a 20% body fat percentage will have a visible 6-pack just like it is unlikely that a male with 1-2% of body fat will not have a visible 6-pack (unless suffering from a cachexic [body mass- & muscle-wasting] disease.
A major problem in developing a 6 pack is that one cannot exercise that area like one can exercise one's legs or shoulders. You can do running or biking for an hour hence submitting your quadriceps and biceps femoris to constant isotonic contractions, but you can't do uninterrupted aerobic isotonic contractions of your abdominals for an hour. That muscle fibertype is not suited for lengthy aerobic exercise. Thus it is hard to locally burn fat. This means that usually in that region you will only start losing fat when your overal fat dips below a certain threshold. This threshold is genetically determined and different for every person. Loss of body fat is nonlinear and non-equally distributed, so it is impossible to predict in you unless one has excessive records from previous attempts.
You can do lots of sit-ups. This will contribute to having solid abdominal muscles. It won't have a dramatic effect on burning your fat, but ... there is some link, in that the more lean body mass the more oxygen you might be able to exract from the air. Indeed there is a link to VO2 and lean body mass, for obvious reasons. So, having good abdominals will contribute to the amound of oxygen you can extract using muscles from that area, and thus how long and how hard you can train. Its direct effect on subcutaneous fat will be limited, but it may not be negligable if your sustain that training long enough, i.e. daily for at least a year to 2 years.
While it isn't easy to lose subcutaneous fat in that area, it is even more difficult on the hips and on your back at that level. And mainting lots of fat on the hips and at the back will exert a negative effect on the visibility of your 6-pack at your front. It is also for that reason that the most effective way to get rid of all that fat is through liposculpture. This is obviously surgery and comes at a price. However, it is the only way one can effectively spot-reduce fat and to a much greater extent in particular at that location. Whether that is recommended for what it is you want to achieve, is something else, and the result also depends on the quality of your skin and the skill of the surgeon. That being said, the combined effect of surgery and training probably can give the best possible result. There is a physiological reason for this, namely the potential formation of a thin fibrotic layer between the fat and the muscle due to the surgery. The visibility of the scars also depends on your genetics and skin quality.
Someone suggested bulking up and then reducing fat. Whilst that may sound achievable in theory, the other way around is far more effective that is lose maximal weight and then buil up selecively. It is not true that one cannot gain weight without gaining fat.
The issue of calories is another matter. It is not directly relevant to your problem. Losing weight and what you eat is not the same. You lose weight when your nitrogen belance or energy balance is negative. That is also obvious. That means if you are eating nothing else but French fries and double cream and ice cream you will still lose weight as long as you burn more calories than what you eat. Practically, no doubt, since which such products you have a high caloric contents for a small volume of food, it is more effective to reach your goal to choose foods with a high volume and low caloric contents and which are healthy, and contain less noncomplex sugars. That is when talking weight and maximal weight loss. It is a different matter when one talks in terms of maximizing performance and energy, but anyhow.
As pointed out before, consumption of proteins has little to do with it. Because of the high energy required to burn protein and the complex nutritional process, they are of limited importance in this discussion. It is also with amino acids and proteins that unless your body is conditioned to absorb them (typically requires specific training, diet and timing of diet consumption) a large part will end up in the loo. There are some minor problems in that proteins are the most expensive food and far more expensive in general than fat or carbs, which is historically also one of the reasons next to Darwininan reasons, why proteins make up a much smaller proportion of our diet than carbs and fat.
Using a combination of anabolic steroids and growth hormone will also significantly help. They assist through multiple mechanisms, including the reduction of fat, and through enhancing nitrogen retention, through stimulation of amino acid metabolism, and gene exp
ression, to an extent that is impossible to achieve through mere physical training. I point out that their use may be illegal depending on local law and sports rules and whether you are a member of organized sport or visitor of a public sports facility. Use without medical supervision may seriously damage your health short- and long-term, and have legal consequences. Me indicating what their physiological effect is with regard to your question should not be construed as me advising you to try this out, nor that I would personally condone such use. I only provide scientific advice, not moral or legal advice.
Before you take everything for granted, mind that if you have any stretchmarks in that area, this indicates damaged skin and that will significantly change the equation.
Good luck !