Hi everyone, It's been made pretty clear that any low carb diet will effortlessly get you to a healthy body fat level. That is the level im at now, BMI 23-24

But what if I want to get my abs showing? Can anyone here say that they have their abs out year round just from low carbing?

After doing so much weight training in the last two years i really want to be able to show my muscles off.

At the moment im getting pretty much all of my calories from fat to try keep insulin at extreme lows.

Any thoughts about how i could go about getting my abs out? or and experiences you've had?

Are you keeping a food journal?

yes, I use fitday everyday

I started this WOE at around 15-18% bf and some months after I had my upper 4 abs showing. After that it was a slow progress but now I have 6 of them visible. I think you have to play with it and see what works for you, but this is what has worked for me:

- Don't cheat, stay 100% paleo. Not even dairy.
- Increase physical activity if it is currently low. In the transition from 4 pack to 6 pack I increased to around 7 hours a week working out. I spend around 2-3 hours/week lifting, the rest I spend playing racquetball.
- Properly fuel your workouts. I as doing VLC before and followed it for 1.5 months. It was not working for me, I didn't have the explosiveness needed to maximize performance. I quited VLC and started eating tubers and some fruits to get my carb count to a comfortable level. For me that's 20-30%. If you are not having any problems with your carb count I wouldn't increase it, I mention this so that you don fall into the lowering carb trap (if I lost weight by lowering carbs, then I have to lower them more to keep losing weight). If you do increase carbs forget about weight and measure bf%, I gained like 5-10 lbs of water the first week. BTW, I am open to the idea that some people cannot tolerate carbs well and get fat when they up their carb consumption. This is when playing with it makes a difference, I knew that 1 month of eating some tubers could not possibly make me gain much fat, so I tried it and had positive results (forget about weight! you ARE going to gain water weight if you try this).
- Eat a big % of your calories within 2 hours after working out. I started doing this after reading an article Wlfdg posted and has worked nicely so far. I also eat most of my carbs in this window.
- Intermittent Fasting has REALLY helped me. 2 days a week I fast until 6-8 pm and have only 1 meal. The rest of the days I normally eat 2-3 times a day, always to satiation. Being in a chronic caloric deficit is not good since your metabolism will slow down in the long run. A better choice would be to get your metabolism up instead of having to reduce your food intake.

I hope that helps, I think the most important part is IF and learning to play with it to find what works for you. To me it has been a really slow process since I am also interested in increasing my performance.

I lift weights 3-5 times a week, each session is 30-60 mins, play indoor soccer for 30 mins a week and I play outdoor soccer which is one game a week and usually training once a week.

Ive just started a food journal

here it is http://cavemanforum.com/index.php?topic=3002.msg28824#msg28824

What does this entail? Do you have a program? What is it?

I do one or two muscle groups per work out.

I do each muscle group at least once a week

12-16 sets per muscles group, really depends how motivated i am, and aim for about 10 reps using weight as heavy as possible

Uh oh, isolationist in the house.

I know it's not what everyone else here is doing but all my experience tells me training that way is optimal for muscle growth. I've tried a lot of different things when it comes to weight training

Isolation exercises are most effective if you are using copious amounts of performance enhancing drugs. That's who they were designed for and by. You know, "juice heads".

They are great for developing structural dysfunctions and muscular imbalances.

On the plus side though they sell lots of magazines and are very helpful at creating space invaders in gyms around the world.

I'm only speaking from a professional standpoint.

Any thoughts about how i could go about getting my abs out?

If Tarlach's still around, you could try to get information from him on how he got to here:

http://cavemanforum.com/index.php?topic=1120.msg21168#msg21168