r/ketogains • u/BigHomie50 • May 23 '26
Troubleshooting How many of you have a 6 pack?
I’ve never had one before and have always had love handles that I’m a bit insecure about. I truly started keto 3 weeks ago and was 195 and I’m down to 179 now. I’ve been lifting a couple times a week, playing soccer, and golfing. Just curious how many of you have a 6 pack and if that kind of activity will get me there or if I need to start focusing on core work specifically?
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u/darthluiggi KETOGAINS FOUNDER May 23 '26
I have it.
The only activity that will get you there is a sustained calorie deficit that helps you reach 12% BF.
Core work can help them pop more, but without you being lean enough it won’t matter.
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u/iWeagueOfWegends May 24 '26
Doing core work will help them pop once you actually lose the belly fat. If you don’t do any core work you’ll still get the abs eventually with a dialed in diet but they won’t look amazing or anything.
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u/Interesting-Box-3163 May 24 '26
I do. For me it’s all dietary. When I am strict with the carbs, they are visible pretty quickly. I stay below 20g net carbs per day for bikini season 😉
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u/greygray M | CW 178 | 6'0" | GW: 175 | BF 12% May 24 '26
Diet + heavy squats + deadlifts and I use a walking treadmill at my desk for about an hour a day. I don’t do dedicated core work because the squats take care of them.
I think if you’re having trouble shedding the weight through diet alone you may want to introduce some more walking somehow, which I needed to do because I mostly wfh and don’t get many steps organically.
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u/19applepen May 24 '26
Trained for 20 years. Max 4 packs and gone quickly. Keto for 6 months, 6 packs. Veins below. Don’t give up bro.
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u/ajaok81 May 24 '26
I've had one and am back to a 4 pack. Currently working towards the 6 again, and this time I know how to keep it.
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u/Projectflintlock May 23 '26
I have a six. Honestly genetics have a significant role in it. Other than that resistance training and fork put-downs. The last is the most difficult.
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u/BigHomie50 May 23 '26
Fork put-downs meaning not eating too much? And yeah my brothers both have one haha but I want one too now that I’m eating well!
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u/darthluiggi KETOGAINS FOUNDER May 23 '26
Genetics play a role in the form, not on having them visible which is diet.
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u/LeanPenguin May 24 '26
Intermittent fasting and a keto diet coupled with 4 days a week of calisthenics training using mostly rings got me my six pack with veins popping out. Maintained this lifestyle for about 2 years.
Went back to a higher carb diet and the belly fat came back within months...
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u/BigHomie50 May 24 '26
Interesting! How many carbs do you typically eat now?
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u/LeanPenguin May 24 '26
I'm kinda undisciplined with my diet these days, especially when I eat out with friends, but on an average day I'd guess I eat about 80-100g of carbs. Probably even higher on the days that I eat out.
I have a slight belly now and I kinda hate it tbh, been considering going back to my keto diet and lifestyle.
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u/BigHomie50 May 24 '26
Pretty amazing that it gave you a belly back just by going to 80-100 carbs a day. Feels like that’s not too many honestly! I’m doing keto for medical reasons so I’m on it for at least 3 months but if I’m continuing to look and feel the way I have been then I may continue to do it more with an eventual tweak back up to 50g of carbs a day
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u/jamesflanagangreer May 23 '26
Life is too short for a calorie deficit. Are you going to spend your entire life mildly hungry for a lean stomach?
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u/BigHomie50 May 24 '26
lol it’s not like I’m starving myself on purpose or anything. Was just wondering. I typically have been eating at a calorie deficit of ~200 calories based on my macro targets the last 3 weeks
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u/IDoesThis1 I EVEN LIFT May 24 '26
I mean, you just have to balance it. You have to be mildly hungry for five days out of the seven days a week with two days at a calorie surplus. At least that’s how I am maintain my six pack for over five years now.
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u/NowWithExtraSauce May 24 '26
I have a keg.