Body Fat Percentage for Six Pack Abs
Let’s talk a little bit about body fat percentages! Most guys want to get to a low body fat for no greater reason than to have a set of chiseled six pack abs. Six pack abs and having that defined v line are the hall mark sign of a downright aesthetic physique!
So the question then becomes, how lean do you have to be for great six pack abs? There is no perfect answer, as several factors are at play. The three factors are – body fat distribution, abs development and abs genetics. Let’s break down each one.
Body Fat Percentage: Key Factors
Body Fat Distribution
Everyone holds fat differently. Some guys will lean out throughout their chest, shoulders, arms and legs and still have a solid layer of fat around their midsection. In this case, these guys may very well have to get to 7-8% body fat to have great abs definition.
Alternatively, some guys will lean down smoothly over their entire body. This is known as very good ‘body fat distribution’. Around 10% body fat their abs are perfectly visible (provided they developed them well).
Having great abs definition around 10% is ideal, because it’s a lot easier to maintain 10% body fat compared to 7-8%. Moreover, being around 10% body fat is more productive for testosterone levels and muscle building potential than extreme leanness.
Abs Genetics
The layout of your abs and the way they look is heavily determined by genetics. Some people naturally have blockier abs and other people have less pronounced abs development. If your abs are on the smaller side, they will not show as well so you will have to sit at a lower body fat.
The other factor is the lay out of your abs. Some people have staggered abs and other people have perfectly lined up abs. Some people have the capacity to create the whole eight pack and other people might only have 4 or 6 abs visible at low levels of body fat.
This is not something to concern yourself with. As long as you get lean to the point that you can see a great set of v line abs, then you’re good to go! My abs are staggered and I couldn’t care less. I always laugh at people that worry about such trivial things they don’t have control over.
Abs Training
This is where you have the power. You can train your abs properly and make them stronger, thicker and more visible. Get very strong on advanced abs movements and you will be able to rock a great set of abs without having to kill yourself trying to stay at 6-7% body fat.
I have spent years training my abs properly and have developed a super powerful core! This has made a pretty solid difference! In fact, I can get my abs to show without flexing around 10% body fat, no problem. This is truly the sign of great abs – when you don’t have to flex to see them.
If you want to start taking your abs up to the next level while building great core strength, you’re going to want to check out the key v line abs exercises that you need to incorporate into your workout routine.
Should You Train Your Abs if You’re 15% Body Fat or More?
This is a question I get often, “Greg, I still have a lot of fat to lose, what benefit will training my abs have for me?” If you have a good amount of fat to lose, your biggest point of leverage is diet! You’ll want to start eating at a solid deficit to promote fat loss.
So, what’s the body fat percentage for six pack abs?
You can get your abs strong as steel, but until you’re 12% body fat or less, you won’t look any better! Your best option would be following my aggressive fat loss program to lean up very quickly.
When you get to a solid level of leanness, you can focus on building muscle and training your abs hard two days per week. The other thing to keep in mind is that your abs will start to look better a couple months after a fat loss phase, simply from your skin tightening up.
The Real Power of Having Six Pack Abs
Don’t obsess about having incredible abs. The real power of having six pack abs is that it is a sign of a low body fat. By holding abs definition you will naturally be at a healthy bodyweight with good health markers, have solid muscle definition everywhere, clothes will even fit better and you will have a well defined angular face.
Moreover, abs definition stacked with solid muscle development will result in great proportions – specifically the coveted V line abs, which is the ultimate sign of physical attraction in men.
So if your abs aren’t completing shredded don’t stress out about it. The goal isn’t to look like you walked off a mens fitness shoot. The goal is to be healthy, look great and feel awesome!
You don’t have to look Photoshopped to feel awesome about yourself! By working hard on yourself, eating well and pushing yourself in the gym – you should have tons of confidence!
This is what building an incredible body is all about. Developing massive amounts of confidence rooted deep within yourself. When you realize the power you have to conquer and improve your own body, nothing seems out of reach.
Furthermore, when you begin to take care of yourself, by eating a balanced diet and exercising, you will naturally hold yourself to a higher standard and you will attract more great things in your life.
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Hey Greg, will your bodyfat distribution always be the same? I’ve heard Mila Kunis say that after regaining weight after black swan, it came back diffrently in terms of distribution. I’m asking this because I unfortunately even at 10 % bodyfat, have quite I solid layer of bellyfat around my lower abs. I don’t want to have to maintain 7-8 % in order to have good abs.
It’s very doubtful that it will change. You sure you’re 10%? Don’t obsess about having perfectly defined lower abs. IF you’re 10% with good muscle, you probably look great.
Hey Greg.
Is intermitten fasting necessary? Could I burn fat or build muscle on a proper amount of calories whithout intermitten fasting?
Could I for example eat: breakfat in the morning ( 7:00 am) dinner about 17:00 pm) and supper about 9 pm.
Is there any difference when I eat 3 or 5 meals a day ( I mean eating whithout using intermitten fasting?
As long as your macros are the same, you can get similar results. Intermittent fasting just makes it sooo effortless to stay lean or drop fat. There are some unique advantages of intermittent fasting but if you don’t enjoy it then don’t do it. Have you tried coffee in the morning during the fast? That makes it amazing.
Hey Greg,
Just wanted to make sure that in the Warrior program we must also warm up for the bench press (60%,80%,90%) even though we just finished incline bench correct?
Thanx a lot!!!
No. Don’t warm up for your second chest exercise. It’s unnecessary.
Quick question, Greg. If I have a really large salad for lunch, cucumbers, tomatoes, peppers and such, do I count that into my carb allotment?
You can. I just count the tomatoes usually.
Hey Greg,
I’m currently trying to lean bulk (eating above maintenance on workout days, under maintenance on rest days, tracking my weight and waist on a weekly basis to make sure I’m gaining weight slowly) and I found this article on the subject interesting:
http://anymanfitness.com/2014/06/16/should-i-re-comp-nah-why-dont-you-look-for-a-rainbow-colored-unicorn-instead/
Basically what the author says is that people who attempt to gain muscle and lose fat at the same time (recomp/ lean bulk) by overeating on workout days and undereating on rest days end up getting suboptimal results when compared to those who follow the traditional “bulk and cut” cycle strategy.
The “fitness community” in general seems to be divided between those two philosophies when it comes to nutrition: some prefer the “slow muscle gains, but you get to keep your abs year round and may even lose fat” approach, others opt for the more inconvenient but perhaps more effective “bulking and cutting” approach.
Which do you agree the most with? Do you agree with what the author said in his article? Isn’t calorie cycling an effective method for gaining muscle while keeping fat at bay?
I’d just like to know your take on this.
Thanks.
You should focus on one goal at a time. Either pursue leaning down or pursue packing on muscle. But I recommend taking muscle gain very slowly, sometimes my clients end up leaner after a bulk. As well, a lot of times my fat loss clients gain muscle while cutting. So a recomp takes place, but we give priority to muscle gain or fat loss. I also don’t like to do the low cal rest days and high cal training days.
Hey Greg,
I got 2 questions for you:
1) My overhead press keeps on plateauing over and over. I’m doing the S&D routine from the GGMBP and I’m currently overhead pressing 46 KG x 5, 43 Kg vs 6 and 40 Kg vs 8 and I just can’t add any weight to any of my sets without struggling to get the target reps. It’s been on for 3 workouts already and the worst thing is that I’d already plateaued at this very same weight a few months ago (i didn’t do any overhead pressing movement for 2 months when i did chest specialization, so when i got back to the OHP I had to build back up on the weights).
Lot’s of people also find the OHP the hardest movement to progress on, what strategy(ies) do you recommend to break through OHP plateaus?
2) Dumbbells in my gym only come in 2,5kg increments, so let’s say I want to do Dumbbell Shoulder Presses as an RPT movement, aiming at 4-6, 6-8, 8-10 and I can Dumbbell Press 20 kg (2 x 10kg) in the 4-6 rep range. Dropping 10% for the 2nd set would mean dropping 2kg, but the least I can drop is 5kg, which is 25%! I’d probably get more than 10 reps with that weight, and it’s only the 2nd set!
How can one do dumbbell RPT movements when the dumbbells only come in such big inrements?
Thanks a lot!
Switch movements. So instead of doing overhead press, I would recommend doing standing one arm dumbbell presses. Work on this exercise for 6 weeks and try to get as strong at it as possible. Then go back to overhead press and you should be able to continue progressing.
2) What are you talking about? You just said that the dumbbells come in 2.5 kg increments. So drop each dumbbell by 2.5 kgs. That’s basically 10%. It doesn’t have to be exact.
Dumbbells come in 2,5 kg increments EACH dumbbell. So, if I’m using 20 kg (2 x 10kg) total on the dumbbel shoulder press, dropping 10% for the 2nd set would mean using around 18kg. But the least I can drop is 5kg (2,5 kg in each dumbbell), which would leave me working with 15kg (2 x 7,5kg), which like I said is around 25% less than in the 1st set. For the 3rd set,the same thing: the minimum weight I can drop is 5kg.
Such big decreases in weight throw me off the target rep ranges for both the 2nd (6-8 reps) and the 3rd (8-10 reps) sets. Any tips?
Thanks!
First of all, with dumbbells, you only count the weight of one dumbbell. You don’t add them together. So if you’re doing 10kg dumbbells, it’s 10kg, not 20. The reverse pyramid works better for dummbbells when you’re up to 20-25kg per dumbbell.
Just use the same weight for all sets and use the same rep range. Ex: 6-8 reps for all sets. When you get stronger you can go to RPT on that lift.
Can I play drums 2hrs after working out 3x/ week? I feel a lactic acid buildup in my shoulders from playing drums. I don’t want to do it on rest days, because I get so hungry after.
That’s fine.
Hey Greg,
Would it be ok to pair Standing Presses with Chins and barbell curls on one day and the other day do Incline and Flat Presses and skull crushers?
Ed
Yes
Greg,
Wanting to slowly drop fat and lean up. Planning on eating a large triple chicken bowl from Chipotle, love this place, around 1100 calories for lunch and smaller meal around 400-600 calories for dinner. Does this look doable?
Ed
Yes that’s only around 1600 calories. So I’d only advise this if you’re smaller – around 130-160 lbs. If you’re a bigger guy that’s just not going to be enough food.
Hi Greg, over past 8 months dropped 23% to 15% bf and lost 8kgs to 67kg. Used your afl to get down to 14% but didnt like the look completely. My questions are:
1. Is there a way to build muscle to reduce bf %? Rather than just IF?
2. Already look and feel good but on the skinnier side. How do I keep cutting or reducing bf% without losing more muscle mass? I found that I did lose a few kg of muscle mass as well..
Thanks
H
1. You have to lose fat to drop your body fat percentage to a noticeable degree.
2. Keep your strength up. Use a smaller calorie deficit.
Sup Greg, I’ve been dieting a while and finally got to a bf level where my abs are showing without flexing(11-12%) but everyones now telling me im too skinny. Im 5’9 sitting at 143 pds and i really wanted to get to 10% to get the lower abs to show. I know the next step is putting on muscle, but, being as though its summer and i worked hard to obtain visible abs i dont want to lose my fat loss gains. So, my question is, if i lean bulk now will i lose my abs? Or, do you recommend eating at maintaince/recomping for the summer & then going into a lean bulk…..
You don’t have to lose your abs when lean bulking. Just gain muscle slowly.
Hey Greg! I just found your site and I really appreciate the articles you write and the videos you make. You’re an inspiration, keep it up.
Thanks Adam!
Hey Greg. Lots of useful info, as usual.I got the warrior shredding course, but have some questions. To set your calorie goal, you say to multiple your weight by 12. Does that take into account any cardio that you decide to do on the off days, or can you add those calories back? I burn about 350 calories jumping rope. I do feel very hungry at weight times 12.
Don’t count cardio. 12 cals per pound is based off of a moderate activity level.
Having Trouble getting my Downloading the Greek God Program I just purchased email is Phagan84@hotmail.com
Hello again Greg, so glad I’m on your mailing list and get updates regularly, still going strong in the gym with progress thanks to all your advice. I do have a question though, I’m just about to turn 45 and I am just under 5’7 and have been pretty steadily weighing in at somewhere between 142-147, I started to really track and count calories and macros thanks to you, using the recomp protocol, my abs are more defined but i felt like i was losing pounds quickly, so started to switch to “bulking” counting, but still losing weight by the day, I’m now at about 138lb and concerned I’m getting to small?? I’ve been calculating as 142lb x14 cal=basically 2000, on rest days and x18=2556 cal on workout days. But even with that I’m dropping weight? Been pretty much been doing that while only eating them between 2pm-10pm. Yes, I feel stronger at the gym than ever, but can’t help but to be nervous about losing size, What do you think? If I’m gonna bulk should i calculate based on my ideal weight?, which I think would be around 145 without any extra bodyfat. Thank you Greg, Your answers and advice are much appreciated, and i know I’m doing some things right because few people hadn’t seen at gym in while, said shit, you developed fast, and i said it’s thanks to this guy Greg on Kinobody website! -Steven
Hey Steven,
Sounds like you just have a very fast metabolism. I’d suggest increasing calories to the point where you’re gaining about 0.5 lbs per week. You might have to eat 2500 calories per day, everyday.
how do you hit your triceps? sets and reps please
Hi Greg! Recently purchased and started GGP and feeling great about it..everything about the program makes sense to me and is completely manageable with my busy lifestyle. This is a program I’m able to commit to for the long term! Regarding creatine supplementation, when do you recommend the best time to take? Post workout? I’ve heard good things about Kre-Alkalyn, especially with my sensitive stomach and wondering about the dosage as well…would it be less than your recommended 5-10grams per day?
Awesome man! Well I don’t even use creatine, but it works. If you want to take it, it’s best to take it right after your workouts. 5g per day seems to do the trick. This is the creatine supplement that I have found to be a lot more effective by the way – http://lp.kinobody.com/hypergain-black/
I lost 65 pounds and started resistance training in the last 10 months and have made great progress. I can see my top two rows of abs very well and even some veins in my v cut area. However I still have a deep layer of hanging fat by my belly button blocking my lower abs and causing a rather awkward unattractive look. It’s been this way for a month no matter what u do. Any suggestions?
Sounds like you need to take your time and give your skin a chance to catch up. This last bit of fat is harder to get rid of than the previous. So you need to be patient. Try to drop just a pound per week max and it will slowly start to slim down. Even take a month to eat at maintenance to give your skin more of a chance to catch up.
Hey Greg, I own your original shredding program and greek god program. the aggressive fat loss program sounds good fro when you want to drop fat quickly. is there anything in the aggressive fat loss guide thought that isn’t already covered in the stuff i own? Thanks!
Yes it’s completely fresh content. I wouldn’t have written it if I was rehashing myself.
Well then I’ll have to check it out.
Hey Greg!
Another great article, you’re always so helpful!
I got a question. I’m about 5″8 and average muscle mass and about 13-14% Bodyfat..
What should I do first? Drop my Bodyfat to 10% or less? And Which of your programs would you recommend? Agressive Fat loss, Warrior Shredding or Greek God Muscle Building?
Yeah I’d lean down to 9-10% body fat, that’s when you’ll start looking really good. Go with the warrior shredding program. You’ll gain muscle in the process.
Hey thanks!! It was really good..keep up d good work:-)
Another great article. Your site has been transformative for me at 47 and I use to believe it was impossible to gain muscle at my age. Following your Daniel Craig workout and diet and I’ve put on 15 pounds of muscle the last year. Now at 5-10 195 pounds I’m going to focus on getting cut and have purchased both your fat loss shredding programs. Almost to my Daniel Craig goal. Would love to see more articles geared towards us old guys and would love something specific to growing the shoulders. Keep up the great work and I’ll keep reading and referring people here
Thanks so much Court! I’ll work on some stuff.
Yep, another interesting post as always! Greg, I’m having a serious plateau problem and I’d greatly appreciate your advice:
I went on the the Aggressive Fat Loss for 6-7 weeks, got down to about 13% bf and then my lifts and waist loss started stalling. I switched back to the Warrior program, and i’ve been doing that for a month, but my lifts, weight loss, and waist have all stalled and my joints are sore.
I’m thinking of taking 4-5 days off, eating at maintenance for a little (with most of the additional cals from carbs), and then going back to the same Warrior exercises in the 6-8, 10-12 rep range.
Good plan? Any other advice? As always, your site and expertise is much appreciated. Seriously man, you run an awesome program!
Well I think the mistake you made was being concerned about your lifts stalling on the aggressive fat loss program. You’re dropping a lot of fat, maintaining your strength while leaning down quickly is superb. I’d do maintenance for a week then go back on the AGF but just focus on maintaining your lifts. Then when you get to 8-9% body fat, switch to maintenance.
Thanks for the speedy reply. Should I still be lifting during my week of maintenance?
Also, is the WSP workout too intense for the AGF? That’s the plan I’d been following.
Much obliged, man!
Nope, the workout from WSP will work with AGF.
“The goal isn’t to look like you walked off a mens fitness shoot. The goal is to be healthy, look great and feel awesome!”
Love this and the last four paragraphs, Greg. A truly balanced perspective.
I didn’t get to see my abs till I was sixty. I wasn’t even sure it was possible at that age. But when I got my body fat levels down to where they needed to be…BAM – there they were along with all the defined muscle I’d worked so hard to get.
And the funny thing is that because my muscles were so much more defined, everyone thought I weighed 23-30 pounds more than I did.
Thanks Joe! Yah no kidding, your definition is awesome.
Hey greg, great post,
I was just wondering if you had any advice for stretch marks and if you know any tips for making them
Less visible thanks !
I’ve heard people have had success using shea butter. I have some stretch marks on my back, but it’s not a huge deal to me.
For the stretch marks, massage twice daily with vitamin e oil and bio oil. It’s an arduous process and takes a long while for them to dissipate, but they eventually will if you stick to it. A bit of healthy sun regularly goes a long way too.
Excellent Article…!
Greg, is there a general formula to get a rough idea of body fat %? For example, if someone is 5’10” and 170 lbs could you say roughly what their body fat % is?
No of course not. I could get an estimation by looking at a picture and guess within 1%. But height and weight will not tell you BMI. Because height and weight does not tell you anything about fat vs muscle content.
Another amazing post Greg, thanks a lot!
Keep them coming!
P.S: If you ever need some ideas for posts, I’ll be glad to provide my own! :)
Yah give me 3-5 of your article ideas. Always curious what people would want to see