Getting desperate for my six pack. I have been trying to lose fat for some time. Started at 118 lbs in February and down to 108 lbs now. Body fat was around 15% and has come down to 11% now. Bit of abs is visible, but it has hit a plateau now for a month and not seeing progress. Most guys start seeing abs at 12% body fat. But for me it is still not showing well.
Worried about losing more weight as I have never weighed so less. But don't mind losing more weight and fat if I am assured of a visible six pack. I certainly want to see my six pack before I start bulking.
Prior to May 2018, I did only the captain's chair leg raise and caloric restriction with 80 gm protein intake. I was seeing results with belly fat going down rapidly in March and April.
When I noticed that things were slowing down, I started strength training in the gym in May. But despite that, progress has slowed down. Not stopped, I see better definition every week - but not at the rate it was in March/April. Still a long way to go in the gym as I have been training only for 3-4 weeks now. But my main area of focus is abs, not much worried about other muscle definition. If they grow as a side effect, great. If not, no regrets.
My macros per day as of now:
Proteins: 90 - 100 gms
Fats: 25 - 45 gms
Carbs: 140 - 200 gms
Total Calories: 1250 - 1380
Training:
1 Inclined DB Bench Press , Once a week , 15 lbs, 8x1
2 Captain's chair Leg Lift, Every work day , 16 x 1
3 Hanging Leg Lift (Bent Knee), Every work day, 16 x 1
4 Decline ab crunch, Every work day, 16 x 1
5 Barbell Bench Press, Twice a week, 54 lbs, 8 x1
6 Lat Pull down, Thrice a week, 70 lbs , 8 x 1
7 Pull ups, Every work day, 3 x 1
8 Chin Ups, Every work day, 2 x 2
9 Barbell Back Squat (just bar), Once a week, 44 lbs , 8 x 1
10 Cardio - Sprint at 12 miles an hour, Once a week, 45s, 1 min rest, 45 s again
11 Bicep curls, 3 times a week, 15 lbs, 8 x 1
12 Trap Shrugs, 3 times a week, 15 lbs, 8 x 1
13 Leg Press, Twice a week, 80 lbs, 8 x 1
Note, I was doing only 2, 3 and 4 above from March to May.
Started rest of the training only 3-4 weeks back. When I initially started on May 12th 2018, I couldn't lift even the barbell bar alone more than a couple of times, but have since improved to 8 reps of 1 set each. It might look funny compared to other lifters, but for me it already feels like a major progress that I can do 8 reps with the bar. Same thing for squats where I had a thigh cramp after attempting 3 reps with just the bar on the first day. But with the progress, I am confident.
Current body metrics:
Weight: 108 lbs
Lean Mass: 97 lbs
Fat: 11 lbs
However, the abs not showing improvement is making me lose motivation. Now that I have spent the last few months fighting hunger for my abs - don't want lose all the good work done up till now.
Fewquestions here:
1. If I keep reducing fat and go down to 7%, will I see my abs?
2. Are my macros ok for this goal?
3. Is my training ok for this goal?
4. If I start bulking after going to 7% body fat, can I continue to have my abs visible as I bulk? If so, how should the bulking be handled.
I don't want to start bulking until my abs show.
Please help.