I'm quite thin but I have a kinda pot belly. It's not very big but it is noticeable when I look at myself in the mirror from the side.

For me, getting the abs to burst through should be easy but I have no idea what to do. Cardio and my fast metabolism should get rid of it but i haven't seen anything go yet.

My top 4 abs are slightly visible and I want the full solid 6 pack. The layer of fat I have is over my lower 2 abs. Any suggestions to get rid of this little bit of fat? I hate it.

You MUST diet properly. Even if you're "skinny," your body will retain stubborn belly fat especially if you're eating refined sugars and bad carbs. In fact, you can have a deficit in calories and STILL not get rid of your belly fat; you MUST eat healthy, and CONSISTENTLY. Sticking to a proper diet is the pitfall of 90% of people hitting the gym.

I used to be in the same position as you, and I would think, "but how come my friends have 6 packs? They don't eat healthy and I work out so much more than them." It's genetics. Some people's bodies produce a lot more creatine than others, some people are mesomorphs, some people are endomorphs, etc. Some people retain bottom belly fat a lot more stubbornly, they just need to be more dedicated to dieting properly.

Trust me, dieting is 60%. Gym = 30%. Supplements = 10%

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My Blog: www.solvemygirlproblems.com

A lot of people talk about healthy diets but not everyone knows the meaning of this, I am one of them.

Do you have any websites you can recommend or even tell me yourself what a typical day of eating consists of for you?

Google "Abs Foods" or "list of 100 healthy foods" stuff like that on the regular. The internet is full of so many ideas and innovative ways to eat healthy it's crazy.

Eggs, whole wheat bread, poultry, oysters, fish, whey protein, SPAM, vegetables, and fruits take the biggest portion of my diet.

And check out the diet section of any bookstore and I'm sure they'll have a huge guide to supplement your research.

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My Blog: www.solvemygirlproblems.com

10% supplements? Sounds like an oxymoron to me. Supplements are meant to do exactly as they sound -- supplement an already good routine. Thus, you do not need supplements to get into shape. They may help but diet and exercise add up to 100%.

If you have a perfect diet and routine, there's no need to supplement anything unless you're bodybuilding

And genetics factors in where exactly?

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some people have a lower metabolism but a high testosterone production. Meaning they can build and retain quite a bit of muscle on a regular diet. Others have higher rates of protein synthesis. Yet others have a absurdly fast metabolism YET they don't get hungry as fast as others...

It's all a combination, hard work will put you above just genetics anyway. When you put all the good genetic things together add a shitton of supplements, "supplements" and training. Then you have a professional athlete.

if L-carnitin, rigorous abs and cardio don't do it...then.. detox and get rid of parasites. many different parasites (130+) can be present without the human host being aware of them. at least eliminate roundworms.next thing to take care of is candida (albicans). it's almost impossible to completely eliminate these factors, but adressing them helps signifficantly to get better results on your lower abs.

one of the safesst and easiest ways of taking care of these factors is Rifing (frequency therapy) see: electroherbalism.com

100% Agreed.

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Pain is Temporary, Pride is Forever

I'm 5'10 and 175lbs w/ a very cut and muscular body. I used to weigh 150lbs before I started this diet and workout regime.

Here's my typical daily diet. I eat 6 meals a day, spaced every 3 hours. Like mentioned before, consistency is key. Eat like this and lift weights for 3 months straight (get a trainer) and you'll see tremendous results. Also, you need to be drinking about a gallon of water a day. This is important for two reasons: 1) muscle fiber is made 98% of water. thus your muscles need to be well hydrated in order to repair themselves after lifting. 2) When you intake this much protein, you need plenty of water to avoid damaging the kidneys,

Meal 1: 2 eggs, 4 egg whites, 3/4 cup plain SPAM, 1 cup 2% milk

Meal 2: 4 ounces chicken, 1/4 cup black beans, 1/4 cup brown rice, 2 cups spinach, 1/2 ounce whole fat natural cheese.

Meal 3: Whey protein shake (~30grams of protein), banana or apple, 1 tbsp natural peanut butter

Meal 4: 4 ounces ground lean beef, 1/4 cup black beans, 1/4 cup brown rice, steamed kale, 1/2 ounce almonds

Meal 5: 4 ounces chicken, 3/4 cup SPAM, 1/2 ounce whole fat natural cheese

Meal 6: Whey protein shake (~30 grams of protein), tsp natural peanut butter, 1/2 an apple or banana.

Also, I lift weights 3 times a week and run 2 times a week.

Hey man, that was really useful, thanks. I have a question though, I see many meal plans laid out the way you have done and most of the time it just looks like ingredients thrown together but no actual way of making the meal. For example, for the first meal you mentioned about the 2 eggs, 4 egg whites and the SPAM. Do you eat the eggs separately or do you put them in the oats? Might sound like a stupid question but I'm starting from the ground up here lol

[/quote]Hey man, that was really useful, thanks. I have a question though, I see many meal plans laid out the way you have done and most of the time it just looks like ingredients thrown together but no actual way of making the meal. For example, for the first meal you mentioned about the 2 eggs, 4 egg whites and the SPAM. Do you eat the eggs separately or do you put them in the oats? Might sound like a stupid question but I'm starting from the ground up here lol[quote]


The meals aren't recipes. All the items refer to cooked food. For Meal 1, I just scramble up the eggs and egg whites together and eat the SPAM separate. For Meal 2, all those items are already cooked, so I just put the rice, beans and chicken in the microwave and heat it up and add the spinach after the microwave

[/quote]

Hey man i was in your exact same position a year ago and i thought it was nearly impossible to lose my pot belly, my best advice would be get a membership at a gym, start working out and develop healthy eating habbits, when i started this i got rid of that fat layer in 4 weeks and got more of an upper body bulk.

Hey can you tell me more specifically about your exercise and eating habits? Did you do cardio, weights or a mixture of both?