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nobodiez · 03-01-2013, 03:50 AM

Hi all,

So I've been building my weight for the last 3 months, have increased my weight by about 10%, and as it would, my belly got bigger too.
The plan is to keep on training as before, but do it much more intense, half the breaks in between sets, and to add two 30-45mins of cardio a week + 2 training sessions of boxing each week. Will continue taking protein, aminos, Fish oil and probably add L-Carnitine to the mix. Now I don't want to lose any muscle that I gained, meaning I want to continue eating fairly much, but try and reduce carbs and substitute them with healthy proteins, egg whites, etc. I don't want to focus so much on shredding, or getting a six pack, but on flattening my belly and keep on maintaining the muscles that I gained, and hopefully grow them a little bit. Any advice will be highly appreciated. Want to find out what exercise, and how often will be MOST effective. I have the insanity workouts dvds, plan to do them for my cardios. There is a few of them on abs, would doing 30 mins of insanity abs workout be ideal for a flat stomach?
My current stats: 5'10, 225 lbs, about 20-25% bodyfat

Thanks for reading.

FitnessFreek · 03-01-2013, 09:48 AM

A flat stomach doesn't actually mean working out abs all the time. In fact, abs are just like any other muscle, you work them out and they will grow, and stick out if they get too large. When cutting, get on a caloric deficient diet, the normal recommendation is -500 kcals/day compared to your maintenance amount. Training basically stays the same whether you are bulking or cutting.

Kevsworld · 04-15-2013, 12:58 AM

It seems you have the exercise component in place, but remember that diet will be responsible for about 95% of your fat loss results. You need to get in a calorie deficit in order to lose fat. I really like intermittent fasting as a strategy, but an approach will work as long as you can keep a slight calorie deficit long enough to get results.

irondog19 · 05-05-2013, 05:01 PM

A few of the guys have pretty much summed it up. Flat stomach = diet, and a proper one. You can still gain mass while on a lower calorie diet. Slowly, but you can still keep a somewhat reasonable lean physique and get your desired flat stomach.

I also noticed when I cut out gluten and dairy, plus supplement with psyllium husk my stomach tighten and wasn't as bloated.

03-01-2013, 03:50 AM	#1
nobodiez Rank: New Member Join Date: Mar 2013 Posts: 1	How to flatten stomach in 10 weeks? Hi all, So I've been building my weight for the last 3 months, have increased my weight by about 10%, and as it would, my belly got bigger too. The plan is to keep on training as before, but do it much more intense, half the breaks in between sets, and to add two 30-45mins of cardio a week + 2 training sessions of boxing each week. Will continue taking protein, aminos, Fish oil and probably add L-Carnitine to the mix. Now I don't want to lose any muscle that I gained, meaning I want to continue eating fairly much, but try and reduce carbs and substitute them with healthy proteins, egg whites, etc. I don't want to focus so much on shredding, or getting a six pack, but on flattening my belly and keep on maintaining the muscles that I gained, and hopefully grow them a little bit. Any advice will be highly appreciated. Want to find out what exercise, and how often will be MOST effective. I have the insanity workouts dvds, plan to do them for my cardios. There is a few of them on abs, would doing 30 mins of insanity abs workout be ideal for a flat stomach? My current stats: 5'10, 225 lbs, about 20-25% bodyfat Thanks for reading.

03-01-2013, 09:48 AM	#2
FitnessFreek Rank: Member Experience: 5-7 Years Join Date: Aug 2011 Location: Chico, CA Posts: 332 Country: Gender:	A flat stomach doesn't actually mean working out abs all the time. In fact, abs are just like any other muscle, you work them out and they will grow, and stick out if they get too large. When cutting, get on a caloric deficient diet, the normal recommendation is -500 kcals/day compared to your maintenance amount. Training basically stays the same whether you are bulking or cutting.
	FitnessFreek's Sig:ISSA Certified Personal Trainer Personal Training Services, Nutrition Consulting, Custom Workout Design, & More! To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

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04-15-2013, 12:58 AM	#3
Kevsworld Rank: Member Experience: 10+ Years Join Date: Apr 2009 Location: Manila, Philippines Posts: 277 Country: Gender:	It seems you have the exercise component in place, but remember that diet will be responsible for about 95% of your fat loss results. You need to get in a calorie deficit in order to lose fat. I really like intermittent fasting as a strategy, but an approach will work as long as you can keep a slight calorie deficit long enough to get results.

05-05-2013, 05:01 PM	#4
irondog19 Rank: Member Experience: 3-5 Years Join Date: Jan 2012 Posts: 105 Country: Gender:	A few of the guys have pretty much summed it up. Flat stomach = diet, and a proper one. You can still gain mass while on a lower calorie diet. Slowly, but you can still keep a somewhat reasonable lean physique and get your desired flat stomach. I also noticed when I cut out gluten and dairy, plus supplement with psyllium husk my stomach tighten and wasn't as bloated.

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How to flatten stomach in 10 weeks?