Thread: A bit of help please..

I have been training and on a good diet for around a year but I am still not 100% happy with my stomach or my biceps? I may be being hard on myself but how do I improve my stomach and my biceps? Any help would be great.

Hiya mate.

I'm not exactly the best person to be giving you training advice, but I'm sure for your stomach, you'd need to be doing sit-ups, crunches, incline sit-ups, jackknives, etc. If you've been training for a year, you should know that the key to a good workout is form, not repetition.

If you post a pic of yourself against your ideal-self, I'm sure some of the guys here would be happy to help!

Amen. the road to a six pack is sit ups and more sit ups.

the road to a six pack is less body fat - more cardio or less food imo...

If your cutting weight to acheive the six pack look you are not gonna get bigger biceps if thats what your after....

Best form of exercises for solid abs I know of is medicine ball or partner drills hitting them, sit ups etc work your hip flexors more than your abs - russian twists, hanging leg holds etc are more effective (imo).

Originally Posted by CageRage

Amen. the road to a six pack is sit ups and more sit ups.

If this was QI, you'd get a big fat BEEEEEEP :laugh:


The key to a six pack is cardio, getting rid of all the excess body fat. I speak from experience here. I do all the ab work to have a six pack but I'm a fat, fat cunt who should be 70kg and is 74kg.

No your not, unless you've been smashing the cakes down your throat since ive seen you last your not fat at all....and Jays right cardio & diet are the key to low bodyfat, you can do all the situps in the world if your diets crap nothing will happen, unless your a genetic freak

Well I've been smashing the cakes down. Although doing Jiu Jitsu for 7 hours a week helps negate that!

i am a genetic freak. Although its safe to say i havnt seen my six pack for a good couple years. much to my dismay. i shouldnt have really given my input. its on its way back though...i hope.

Paul post your current diet up.
In terms of improving bicep size a lot of people notice a difference when they stop training biceps all together, its usually the case that becasue you've thought i want bigger arms they get trained more than any other body part, but doing other exercises training back/shoulders etc.. bring your biceps into the workout too so they could well be overtrained, thats why they may not be making as much progress as you'd like, stop training them directly for a month, increase calories from protein carbs and fats, try including squats and deadlifts into your workout (if your not already) and you should see a difference

Marc this my current diet :

Breakfast: 2 eggs, or a couple of slices of wholemeal toast
Snack: Banana
Lunch: Tuna or maybe a jacket potoato with cottage cheese
Snack: Apple or some other fruit
Tea: Normally chicken with either stir fry veg or brown rice. Some times I have lean pork or a turkey steak.

I have two Promax Diet shakes a day too.
I'm not sure how good that is, but I feel it is a good diet.
My exercise is normally 45 mins of cardio (run or exercise bike) and then follow it up with 45 mins of weights/ab exercises. I have started going to a kick boxing/mma club and I swim 3 times a week.