How To Get Abs By Summer (Using Science)
video description
Using macrofactor I went from 280 back down to 250. I lift a lot but I hold excess fat in certain areas. I estimate my BF to be around 20%. I inevitably hit a plateau and macrofactor continued to blindly adjust my calories down without any real logic to the programming. Like I said before, I am a pretty big guy and the app was telling me to eat around 1, 700 calories. I lift heavy and do not have a sedentary job. I eventually just stopped using it because it had no use anymore. I appreciate your effort building the app, but its clear to me it needs better programming logic than an arbitrary calorie cut % and just increases that if you didn't lose weight that week.
Date: 2024-01-16
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Comments and reviews: 19
jeffnippard
A couple things to add: I also really love a decline crunch. You can use the decline bench press that no one uses and you can progressively overload it by holding a dumbbell at your chest. Crunch machines are also great. Also remember to curl your back on the leg raises. If you struggle even with the bent knee, captains chair version, a reverse crunch is a good regression to that. You can work your way up from reverse crunch bent knee to straight knee, captains chair bent knee to straight knee, and finally hanging leg raise bent knee to straight knee, which it you’re doing it correctly very few people will get to. I usually only do 2 sets on the captains chair because my reps drop off hard on that 3rd set even with long rest. That’s how you know you’re doing it right. Another underrated exercise is the ab wheel which can also be done with a barbell, it’s a purely stretched focused exercise (kinda like an RDL, my abs have never been more sore doing that exercise. That should give everyone a little bit more variation. Also I’m sure you know this Jeff but 3 sets of 20 is not doable unless you’re not going close enough to failure. For me it looks something more like 3 sets of 20, 16, 12.
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A couple things to add: I also really love a decline crunch. You can use the decline bench press that no one uses and you can progressively overload it by holding a dumbbell at your chest. Crunch machines are also great. Also remember to curl your back on the leg raises. If you struggle even with the bent knee, captains chair version, a reverse crunch is a good regression to that. You can work your way up from reverse crunch bent knee to straight knee, captains chair bent knee to straight knee, and finally hanging leg raise bent knee to straight knee, which it you’re doing it correctly very few people will get to. I usually only do 2 sets on the captains chair because my reps drop off hard on that 3rd set even with long rest. That’s how you know you’re doing it right. Another underrated exercise is the ab wheel which can also be done with a barbell, it’s a purely stretched focused exercise (kinda like an RDL, my abs have never been more sore doing that exercise. That should give everyone a little bit more variation. Also I’m sure you know this Jeff but 3 sets of 20 is not doable unless you’re not going close enough to failure. For me it looks something more like 3 sets of 20, 16, 12.
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666graves
Hey Jeff, I’ll be implementing your tips starting today.
SW: 87kg
Waist: 40in
My plan is to go to gym 3-4x a week, focusing on glutes/legs, core, and some upper body. My cardio will probably just be me on my trampoline or playing dance central on the Xbox Kinect. Will try to do that 3-5x a week. Have started taking creatine before and will start drinking protein shakes after my work outs as well since you mentioned it in the video. Thanks for the tips, will check in again in about 3-6 months
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Hey Jeff, I’ll be implementing your tips starting today.
SW: 87kg
Waist: 40in
My plan is to go to gym 3-4x a week, focusing on glutes/legs, core, and some upper body. My cardio will probably just be me on my trampoline or playing dance central on the Xbox Kinect. Will try to do that 3-5x a week. Have started taking creatine before and will start drinking protein shakes after my work outs as well since you mentioned it in the video. Thanks for the tips, will check in again in about 3-6 months
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jparreno
this may be what i needed. having a coach was really beneficial for me when it came to adjusting my diet and when to adjust it. I've lost a good amount of weight and body fat ovewr the last 6 months (after a 6month no diet, no lifting break. went from 194 down to 170lbs but still have some loose skin and not as much definition as i was hoping for. about to do a 2 week break (vacation in South East Asia. so really thinking about the diet app as soon as i get back from vacation.
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this may be what i needed. having a coach was really beneficial for me when it came to adjusting my diet and when to adjust it. I've lost a good amount of weight and body fat ovewr the last 6 months (after a 6month no diet, no lifting break. went from 194 down to 170lbs but still have some loose skin and not as much definition as i was hoping for. about to do a 2 week break (vacation in South East Asia. so really thinking about the diet app as soon as i get back from vacation.
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legoinsomniac
When I first started training I was doing high intensity an circuits and then trying to do a bunch of other movements, I always hated training abs and would skip that day regularly. After a while and learning more I figured just doing some progressive overload mixed in would be enough, so I just did leg raises and cable crunches, pushing to failure on the crunches. Hearing Jeff describe this exact thing as optimal really makes you feel like a Galaxy brain
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When I first started training I was doing high intensity an circuits and then trying to do a bunch of other movements, I always hated training abs and would skip that day regularly. After a while and learning more I figured just doing some progressive overload mixed in would be enough, so I just did leg raises and cable crunches, pushing to failure on the crunches. Hearing Jeff describe this exact thing as optimal really makes you feel like a Galaxy brain
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VulcanicCloud
I've been doing leg raises, but the cable crunches is something I wanna add into my sessions for sure. Great advice, I like how simple and clear everything in your videos always is. I don't necessarily want to lose a bunch of weight, but improve my eating habits, consistently take proper amounts of protein and creatine, and also do plenty of walking and cardio each week. My goal is to be a similar weight, but to replace that fat with muscle and lean mass.
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I've been doing leg raises, but the cable crunches is something I wanna add into my sessions for sure. Great advice, I like how simple and clear everything in your videos always is. I don't necessarily want to lose a bunch of weight, but improve my eating habits, consistently take proper amounts of protein and creatine, and also do plenty of walking and cardio each week. My goal is to be a similar weight, but to replace that fat with muscle and lean mass.
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MatthewHolmes7
I have no stake in the company whatsoever but just as a testimonial MacroFactor really is the shit. I’ve tried other macro tracking apps and theirs is by far the best. The best part is that it is outcome neutral. Wanna go over your target cals/macros for the day Have at it. It doesn’t shame you or anything like some of the other ones. Give it accurate data and it’s an amazing fat loss tool. I’ve had great results when I’m consistent with it.
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I have no stake in the company whatsoever but just as a testimonial MacroFactor really is the shit. I’ve tried other macro tracking apps and theirs is by far the best. The best part is that it is outcome neutral. Wanna go over your target cals/macros for the day Have at it. It doesn’t shame you or anything like some of the other ones. Give it accurate data and it’s an amazing fat loss tool. I’ve had great results when I’m consistent with it.
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j. r. 5803
My belly is 20% body fat and all other parts of my body 1 digit bodyfat lol i wasn't much blessed on that regard. I mean maybe im able see like shoulders and chest fibers thanks to thar tho, ive the chest mid and lower split and all, but tbh i would prefer have fat juicy chest or butt (since i do lack on butt department, im harm string dominate, and have low fat storage on belly area, oh well. Good luck all on ur journey to get abs by summer time: )
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My belly is 20% body fat and all other parts of my body 1 digit bodyfat lol i wasn't much blessed on that regard. I mean maybe im able see like shoulders and chest fibers thanks to thar tho, ive the chest mid and lower split and all, but tbh i would prefer have fat juicy chest or butt (since i do lack on butt department, im harm string dominate, and have low fat storage on belly area, oh well. Good luck all on ur journey to get abs by summer time: )
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beuteugeu
Hi Jeff, been using macrotracker for a while now, and I've settled on a confortable 150 calory defict, thats like, "0. 3%" or maybe less on the weight loss, but I've noticed fat being lost while maintening the same weight. Went from 7778 with 20% fat to 77ish with 15% fat in a few months doing that. Feels more confortable, and also teach you that nutrition is something you change forever, and not something you change only for some short-term goals.
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Hi Jeff, been using macrotracker for a while now, and I've settled on a confortable 150 calory defict, thats like, "0. 3%" or maybe less on the weight loss, but I've noticed fat being lost while maintening the same weight. Went from 7778 with 20% fat to 77ish with 15% fat in a few months doing that. Feels more confortable, and also teach you that nutrition is something you change forever, and not something you change only for some short-term goals.
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GillRapz
Hey Jeff! Lovin the videos. I had a question. So every time I take creatine, my hair sheds (genetics)& it grows back to normal when I quit for months. Can I still reach my complete natural muscle potential without it I see my friends hop on it and instantly look way fuller within a month and make faster gains and its disappointing at times that I’m at a disadvantage (unless I risk my hair LOL.
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Hey Jeff! Lovin the videos. I had a question. So every time I take creatine, my hair sheds (genetics)& it grows back to normal when I quit for months. Can I still reach my complete natural muscle potential without it I see my friends hop on it and instantly look way fuller within a month and make faster gains and its disappointing at times that I’m at a disadvantage (unless I risk my hair LOL.
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jeffnippard
Does anyone else get a stomach ache after taking creatinine on an empty stomach I take mine in the morning and often skip breakfast before work. I used to not have any stomach problems but with taking creatinine it will often upset my stomach an hour or two later. Iv tried to pair it with a granola bar but that doesn’t seem to be enough food. Just wondering if anyone else experiences it
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Does anyone else get a stomach ache after taking creatinine on an empty stomach I take mine in the morning and often skip breakfast before work. I used to not have any stomach problems but with taking creatinine it will often upset my stomach an hour or two later. Iv tried to pair it with a granola bar but that doesn’t seem to be enough food. Just wondering if anyone else experiences it
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paulc5389
I find I prefer reverse crunches to leg raises as with the latter I often end up finding myself just swinging my legs rather than contracting my abs.
Is there a need to progressive overload on resistance if I do them instead and if so an easy way to Or is progressing reps good enough
I usually superset crunches and reverse crunches. Would it be better to separate them or indifferent
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I find I prefer reverse crunches to leg raises as with the latter I often end up finding myself just swinging my legs rather than contracting my abs.
Is there a need to progressive overload on resistance if I do them instead and if so an easy way to Or is progressing reps good enough
I usually superset crunches and reverse crunches. Would it be better to separate them or indifferent
reply
omegapootis4155
I am 16 and have been working out since late march 2023. I am 6' 5'', 205 pounds, and I estimate (based on the images you provided) around 24-25% body fat. I have always wanted bicep veins and abs, but I wonder if I should cut or not. I don't want to lose muscle and I have been told that I should wait to cut. Even after researching this topic, I still haven't come to a consensus.
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I am 16 and have been working out since late march 2023. I am 6' 5'', 205 pounds, and I estimate (based on the images you provided) around 24-25% body fat. I have always wanted bicep veins and abs, but I wonder if I should cut or not. I don't want to lose muscle and I have been told that I should wait to cut. Even after researching this topic, I still haven't come to a consensus.
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ericjeker
I started using MacroFactor this week and it's great so far. Very easy to scan food, even for non-US food, and it's awesome that you default to raw food instead of branded food, and that grams is an option instead of oz and cups, because I mean, who knows what oz is outside of the US I am wondering how the algorithm compares with something like Carbon
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I started using MacroFactor this week and it's great so far. Very easy to scan food, even for non-US food, and it's awesome that you default to raw food instead of branded food, and that grams is an option instead of oz and cups, because I mean, who knows what oz is outside of the US I am wondering how the algorithm compares with something like Carbon
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emanzerafa3747
As both a fitness enthusiast and software developer, Macrofactor is great.
I had tried it a few months ago and I felt the label scanning feature would be a really great simple addition (maybe cause I'm in Europe.
I have now been using the app for the past weeks and it works really well, great polished interface, really well done.
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As both a fitness enthusiast and software developer, Macrofactor is great.
I had tried it a few months ago and I felt the label scanning feature would be a really great simple addition (maybe cause I'm in Europe.
I have now been using the app for the past weeks and it works really well, great polished interface, really well done.
reply
gambl3rtv26
That has been my go to for the last years and watching it explained by Jeff is so cool.
Starting the "shredding" phase in early april is the best thing you can do if you want to get lean by july/august because you can decrease the kcal gradually and not starve yourself, it doesn't even feel like you're cutting for the first two months
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That has been my go to for the last years and watching it explained by Jeff is so cool.
Starting the "shredding" phase in early april is the best thing you can do if you want to get lean by july/august because you can decrease the kcal gradually and not starve yourself, it doesn't even feel like you're cutting for the first two months
reply
yvonnesmink
What is the scientific explanation of the amount of calories in the nutrition plan If I calculate according to your formula, I am supposed to eat only 1160 calories a day, usually I eat at least double of that, and often more. Of course there can be individual differences like you said, but cutting my calories in half seems far for me
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What is the scientific explanation of the amount of calories in the nutrition plan If I calculate according to your formula, I am supposed to eat only 1160 calories a day, usually I eat at least double of that, and often more. Of course there can be individual differences like you said, but cutting my calories in half seems far for me
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Primal391
He left off the part you need to have the genetics to have that classic 6 pack. You can train them all you want. You won’t have that look without the right genetics. Also as a side note, I see tons of bodybuilders that never train abs and it works out fine. I believe if you like train them then do it. Otherwise, be realistic about it.
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He left off the part you need to have the genetics to have that classic 6 pack. You can train them all you want. You won’t have that look without the right genetics. Also as a side note, I see tons of bodybuilders that never train abs and it works out fine. I believe if you like train them then do it. Otherwise, be realistic about it.
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Lorij24
I'm just under 24% right now and while my stomach does look like something between that 28 and 18% sweet spot you show, I notice all of these women are very. Rectangular I still have a waist that comes in significantly and then very obvious hips going right back out. Just goes to show you how fat is distributed differently on everybody!
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I'm just under 24% right now and while my stomach does look like something between that 28 and 18% sweet spot you show, I notice all of these women are very. Rectangular I still have a waist that comes in significantly and then very obvious hips going right back out. Just goes to show you how fat is distributed differently on everybody!
reply
landonstiles5518
Just gotta say, his app Macrofactor really is worth it. It's way ahead of every other tracking app in terms of its features. I hate paying for apps, but if you're anything like me, and find tracking your food, weight, or progress goals about as painful as a Bulgarian split squat, it's definitely worth checking out.
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Just gotta say, his app Macrofactor really is worth it. It's way ahead of every other tracking app in terms of its features. I hate paying for apps, but if you're anything like me, and find tracking your food, weight, or progress goals about as painful as a Bulgarian split squat, it's definitely worth checking out.
reply
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