>can see my ribs
>still can't see abs
Is this normal?
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>can see my ribs
>still can't see abs
Is this normal?
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yeah
Do 30 crunches. Perfect form. Now.
did you try working out?
Whats my bf%?
14-15% imo
about 21
>Black Sun pendant
Cringe AF
both of these symbols used to stand for the same thing
The black sun is a 19th century symbol at the earliest. The triskell has been used for over 3000 years.
>The black sun is a 19th century symbol at the earliest.
I don't know about that specific symbolism, but as israeliteelry these things were around for a long time https://en.wikipedia.org/wiki/Zierscheibe
jewery is for women
ur poor and thats ok
you have a nice chest
THIS IS NOW A MAN'S CHAIN THREAD
Is that the 10th aniversary Alduin gold statue???????????????
more based than the 'woke' self eunuching leftoids pretending they're some sort of moral arbiter on how others should live while doing everything they accuse others of. he's fine.
if you want a better face structure, learn to mew. you don't want the virgin no-mew propagandist look forever. adopt the uberchad yes-mew general look instead.
>be goebbels
>be cursed with skeevy OP chin and face
>have media background
>known as the fuhrer's narrative crafting hanger on
>remembered for ugly face and sneered at for propagandizing for the 'wrong side of history'
>remains villified, yet methods adopted by current media, to this day
>be rommel
>be blessed with 'chiseled by the gods' tier gigachad chin and face
>have solid, undisputable military background
>known as a man of duty and honor in a sea of asskissers and suckups
>remembered for skill and competency; positively spoken of even by his country's enemies
>remains a highly respected general to this da
ignore the haters. take the mew pill, anon. you won't regret it.
>forgot pic
I'm 29 and I've been mewing since I was 24. It's too late.
moron
Chad does not mean handsome unlike what your western brothers will tell you
>I'm 29
me too. i had your chin once (just fatter) and it caused teeth to be grinding when sleeping. i didn't know what it was or how to stop it until some youtube vid i came across. so i tried it and after it took conscious effort daily for about a month before it becomes second nature, i have no sleep issues, no grinding teeth, no breathing problems, and better face structure. the dentist was even impressed. the 'work' is easy, its the commitment part many people cheap out on.
what's the trick bro
Rommel is remembered and respected because he tried to kill Hitler and end the war. Rommel even refused to kill black POWs and French resistance POWs despite his superiors commands.
The ugliness and the beauty are simply reflections of the inside.
in part, but yes, and?
>The ugliness and the beauty are simply reflections of the inside.
untrue, and irrelevant to his looks. he was devilishly handsome and no amount of landwhale leftoid seethe or merchant kvetching will change that.
Only floridians, blacks, and Mexicans wear necklaces in my experience.
Probably around 18%
Have you tried lifting heavy weights?
Yes, I simply don't make much progress though no matter what program I do and how much I eat. I either just get a fat gut, which can be seen in my pics, or I just take massive shots which just implies I'm not absorbing anything from my meals
get ur test checked
Maybe you should stop eating garbage and switch to a carnivore diet you mongoloid.
And don't frick it up by switching diet too quickly, do it over at least 6 weeks, cut by half whatever non-meat shit you eat every week.
My diet is already posted and it's pretty close to carnivore already. I doubt a few potatoes, pineapple, and the occasional pbj sandwich is what makes me look like shit.
It's exactly what's making you look like shit because carbs + fat activates the Randle cycle.
Well, it's why you look fat, not why you lack muscle but it's still half the battle.
>i just take massive shits meaning I didn't absorb anything
Lol wut
Literally just eat more you skinny little gay. Count your calories and you'll find you're not eating as much as you think you are. When I bulk I eat an entire pizza for dinner every night.
Stick to a program for 4 months for fricks sake. I already know you don't if you see no progress.
poor diet, poor genetics, lack of physical activity
20%
My diet is actually really good though
Meant to say massive shits
So you bench your bodyweight for 10 reps?
No, but I'm less than 10% off from being able to do that
18-21
25%bf
Lmao skinnyfat lil bro thinks he can enforce a white ethnostate dfkm
You literally do not have the right to be racist when you're weak.
Superiority of one race over another is not determined by physical strength, moron.
fatty cope
You are a disappointment to your supposedly superior race and have no right to represent them as a pathetic loser. Your failure to defend yourself in a potential conflict will only drag it's name down.
Seethe shitskin. Remember no matter how hard you train, how big you get or how fit you think you are. You will always be just subhuman.
Quit dragging the white race down with your weakness. My success is tarnished by your failure
Your entire personal pride is contingent on your racial identity because you are lacking in physical prowess, which makes you unable to act as an individual. You are a parasite on your own kin. I may be a shitskin, but your soul is darker than coal. Black folkpirit.
Unironically this homie has more muscle definition and harmonious for his race facial features, unlike the OP.
25% or slightly more
So this is who I should be afraid of when the race war happens? lmao
Black gangsters always miss their shots whilst white ballers just make them kiss grass.
Twinkenwaffen Division
lmao nice necklace skinnyfat homosexual
Omg you rekt him i bet he’s sucking his thumb jk that was stupid you’re dumb
Dude look at your fricking body. You are fricking months and MONTHS away from abs. You are not some unique special snowflake that the whole world is against thats preventing you from getting "abs". You have high bodyfat, simple as. I don't care how little you weigh, you have higi bodyfat. You weigh so little because you have virtually zero muscles.
Look at your arms, shoulders etc. You are not even lean, you are skinnyfat at best. You look extremely soft, if I'm posing like that my arms are like fricking rocks and I have striations in my shoulders when pumped. And even I still don't have abs.
You don't understand how fricking peeled you need to be to have visible abs just popping out. You are not even close to being that low bodyfat.
So yes it's extremely fricking normal for a skinnyfat to not have abs.
el americano disgenia superior (49% Blacke)
>black sun
Keep improving to be worth of it.
yes. Do some ab exercises. Although abs are made in the kitchen you still need to have a bit of size to be able to have good definition. It is also fat distro related, your fat is around your gut.
>politically inflammatory israeliteelry
>tiny stick of a man
>On IST
This is bait.
>weak chin
>dick-sucking lips
>racism
oh yea
Yeah I know I'm ugly that's why I'm trying to compensate by getting abs. And just so you know I was racist long before discovering I was ugly, don't try making any connections
So what should I do to fix my ugly body
Probably give up tbh
You have a loser attitude
I have a loser attitude because I am a loser, and an "ugly mind" because I have an ugly face and body and people constantly let me know. The only way to fix this is by achieving a better body
You're not ugly. You're a loser because you're grasping at straws trying to find an out instead of just working from where you are. Hit the gym for a few months and then look in the mirror again.
No, I really am ugly. I've been "hitting the gym" since 2016. I can't build muscle.
I can see the majority of your face. Unless you're hiding something serious you're not ugly. It's physically impossible that you can't build muscle unless you have something horribly medically wrong with you. You're doing something wrong and you know it or you wouldn't have come here for advice. Post diet/routine.
Look how recessed my chin is and and how shit my jawline is. You're pretty fricking stupid if you don't think I'm ugly. All I eat is beef, dairy, eggs, chicken, fatty fish, potatoes, pineapple, and bread. Ordered in frequency. And I pay the premium for organic and grass fed meat and milk. I'm cutting now and not training hard due to being on a massive deficit but when I was trying to gain I was doing a conventional brosplit, and mixing up between volume and heavy weight.
I literally spend all my savings on premium organic foods and train on my 12 hour work days if they happen to line up with each other. Getting fit is all I care about right now so don't fricking give me that bs. I don't drink, do any drugs, smoke, watch porn, or fap. Most people in my shoes would have quit a long time ago
le masterrace
I'm mixed. Whites are still the master race and there's nothing you can say that will change that Black person
Well I am pure race so as your master I order you not be a self hating mongrel
It doesn't work like that
Black person
What mix?
well, you can try working out
Dude, seriously, shut the frick up about your face. I see average or better girls date gays that look way worse than you all the fricking time where I live, and no, they don't have money. But for the love of god, fix your posture.
What is your routine?
>just fix your posture bro
>I see average or better girls date gays that look way worse than you all the fricking time where
Beta bux
Tuck your neck over your shoulders, tuck your Head over your neck.
My jaw is deformed. If I were to straighten my neck, my jaw bones protrude into my airway, and my breathing gets extremely worse. That's why this posture problem is a thing. It's impossible to correct without surgery that I can't afford
>skinny
>lookism mindset
>glasses
So uhhh... When are you doing a mass shooting my incel bud?
you're a total homosexual because of what you wrote right here. you are gaymaxxing because your brain sucks.
step 1: DO ONE PROGRAM not "a mix of of volume and heavy weight"
step 2: SHUT THE FRICK UP AND DO THE PROGRAM
step 3: EAT FOOD. The homosexual shit you wrote about "premium organic food" tells me you think you can clean bulk. You are wrong. You should know this by how you have not accomplished your goal, and you think you are eating like an olympian. Save your money, eat more food.
In short: DO THE PROGRAM, EAT THE FOOD
In long: READ THE BOOKS to unfrick your gaylord brain. You are at a massive advantage because you are: not a fat shit, white, a man. These are all positives, and you should enjoy them. Stop acting like a victim. It's dark now, sharpen your mind. WAGMI, especially you.
You don't look to bad man. Maybe even close to edward norton. You're gonna make it man. You're male, white and probably not a manlet or you would have told us so.
6'2" manlet. How do I unlock Edward Norton mode?
1. Get tatoo
2. Shave head
3. Crack some teeth
OP I'm pretty certain you have dogshit posture which is why your ribs are visible and your abs aren't. Can't see well from the front, but going off the curve (hyperextension) in your cervical spine in I guess you have posterior pelvic tilt and a flared ribcage position and probably are fairly underactive diaphragm.
The honest truth is that continuing to lift heavy will probably only exacerbate these postural issues. The best things to do in the long term would be (a) see a good massage therapist and (b) in the gym, lower the weights substantially and focus more on developing awareness than pumping out reps at max effort. When you work at max intensity your body has to fall back on its compensation mechanisms and you also have no spare mental capacity to focus on feeling the sensations in your body. Proprioception is a skill and a lot of these issues will be so deeply ingrained that you can't notice them because it's always felt like that.
Godspeed.
kek
You've been hitting the gym since 2016 and can't bench your own weight? Results don't lie, you're letting yourself stagnate. You don't have the mindset to make it.
This
just a reminder that this is what the average Nazi larper looks like and thinks like
I will lift then to disprove those who view my ideology as lesser
Fix your ugly mind first bro . the rest will follow
Eat more protein, do PPL and with enough sets and reps where you feel a mind tearing orgasm-like pump. Do that 5 days a week for 2 years. If your lifts aren't going up at least 5-10 pounds every 2 weeks you're fricking up.
linear program, put on at least 10-15lbs on your skinny ass rig
Ladies are more drown to developed shoulders and back. Not that abs are bad its that being niscular is better.
Look at Henry Cavil. Pic is him not on set and ladies still to get railed by him. Why? Its not abs they are grasping when you are drilling them. Its your back and shoulders.
Get rid of the pendant anon it's fricking pathetic. You can see your ribs and not your abs because you have poor posture and even worse muscle tone. You're at least 15% bodyfat, even though you're not large. You're skinnyfat. Not exactly the aryan ideal.
Do you know what the black sun even means? Fricking have a nice day.
>black sun
>absolute turbo dyel
I never had any doubt it's you, anon.
No it’s not normal
You look like shit
You fell for the abs are made in the kitchen meme. They’re made in the gym and revealed in the kitchen. Guess that was too much to expect from someone wearing a black sun lmao
kek
OP BTFO'd eternally
Brilliant.
Delet this
Wtf I'm not Asian
How many sets are normally performed in a PPL routine? I was doing 3-4 with 8-12 reps, but sometimes I'd lift heavier and do 5 reps
12 is too many. 4x6 to 4x8 progression. The last rep per set should always be near failure, the last set might be too hard to complete in a row, that's how you know if you're going heavy enough. You do 4x6 until the last rep gets easy then you go to 4x8 until that gets easy then you drop down to 4x6 and add weight.
I thought 6-7 reps was the range where you don't make any gains?
That's what the israelites want you to believe
Do as
said. You want to do single digit reps until you can't do another. If it's too easy then increase the weight
lol
brootal
its over for OP
Lmfao
Here for the cap
OP confirmed dyel gay
How will OP ever recover?
I'll probably kms to be honest
Top fricking lel
Congratulations OP you played yourself. IST will be posting this for years hahahahahahahahahahahahahahaha
Honestly man it will probably do me a favour and just inspire me to do better
put me in the screenshot (:
Can I get in the screencap?
HAHAHHA whitoids btfo
You are one step away from being skinny fat. You have 0 muscles but medium fat.
Nothing wrong with the pendant, you're only getting hate because of all the literal homosexuals on this board. As for the abs I'd recommend V-raises or leg raises and maybe Russian twists. I PPL and don't have a specific abs day but do one or two of these exercises for 4 sets on the alongside legs usually. Just make sure your abs actually get tired or a regular basis and they'll show eventually they'll show if your bf% is low enough. good luck in building yourself an ubermench body
Thanks bro. Although I do hanging leg raises pretty regularly. I can only do 6 quality reps per set and haven't been able to progress past that
You sure its the abs and not the arms/shoulders that tire first?
It's definitely the abs. They get a weird kind of soreness that makes me not want to eat any food. I hate the feeling
I would unironically kill you before you tried
let's see you try, chud
N
Just let him breed you, maybe you can try swallow up some better genes
Twink body built for breeding
No muscle to stop me from pinning you down and spreading those cheeks m8
post body pls :3
What helped me start with really feeling/using my abs was doing an ab roller but only half exercises (lie flat on the ground with my hands holding the ab roller and then pushing to go back to kneeling). This killed my abs for a week afterwards but I could go a lot further next time with a full rep and crunches, leg raises became a lot easier to do (more reps easily per set)
DYEL gay
God you're such a cute Twink. I could pin you down and rape you and you'd just take it
why are you even trying with that face, just give up lmao
You're gross and any beautiful non-white is superior to you.
While you're chuding, tons of non white are becoming rich and successful.
And you're shamelessly exposing your ugly body on IST, not even hiding your ugly face. You couldn't be more stupid.
Why are you seething so much lmao all op did was ask if it was normal to be twink mode and you're over here absolutely assblasted for some reason, why is this?
BUILT FOR CONQUEST OF MY HISPANIC FAT PP
I thought he was a spic
You seem a little too agitated over OPs pendant. You're a little Black person, aren't you?
ngmi, lifting for 6 years perfect diet, yet still looks like malnourished ethiopian child
OP, by chasing instant gratification since 2016 you've successfully had none whatsoever.
Do a strength program, eat a surplus, and forget about abs for the next year. Or cut into oblivion and get what you crave, but at the cost of looking like a fresh yugoslavian refugee.
oh nonononononoonononono
ahahaHAHAHAHAHA arent you a israelite? you look israeliteey
Dyel nazi moron
get rid of that pendant you ukraine hohol dicksucking israelite.
And I thought I was DYEL lol, how about you lift some weights sissy?
I'd tell you that compound lifts aren't enough for abs but seems like you don't even do those lol.
why is all your hair concentrated in one spot you look like a massive homosexual
Shaved the rest to sunmaxx. OP has a gay made-in-china medalion, I have a natty MANdalion.
You're just jelly because you're low T.
i have no chest hair. and im glad i dont have something like that either
It's like you have a hair cleavage
>posts on IST
>is an American, almost certainly with mixed blood
>wearing a sonnenrad chain
>admits to being irrationally insecure about himself
>"I act like a loser because I am a loser" negative feedback loop
>lies about how long he's been working out
You've been groomed by feds into believing this shit and if you keep this up it's going to get worse. Stop being a mentally ill moron before you get in trouble, like every other mentally I'll moron before you.
BF% too high, plus not enough muscle.
Your ribs have less fat around them than your abs, so of course you will see those first.
You have no fricking muscle mass, therefore, you'll see no muscle.
Just because you're lean doesn't mean abs are always there, if that were the case, those pics of starving Africans would show them with 6 packs. Dumbass.
Try lifting, you could be chad if you actually put in the effort
I'm ugly and moronic but at least I'm not moronic, ugly and a homosexual like OP
Black person is a deformity and have the black Sun lmaooo
Do flutter kicks and sit ups to see abs ignore trolls.
Do you even lift or do any physical exercise whatsoever?
If no, what are you doing in this board? Are you here just to show off your autistic pendant?
>dyel racist piece of shit homo
Kek it writes itself probably posting racist shit while getting railed in the ass
We're all racist here moron, go back.
Kek stfu pasty morons
Stupid Black person/chink or spic
go back to plebbit
btfo to reddit, leftist israelite
You look too israeli to be wearing that black sun pendant, anon
>black sun
>this is the defender of the yte race
There's more to life than being physically dominant. While I agree physique is important it just proves you have a vapid subhuman mind if that's your sole base of judgement. The race war is spiritual
Physical dominance+good looks is the only thing that matters. Dysgenic people like OP will get gassed along with all the non-whites.
Seems logical. After all europeans conquered half the world because of their physical dominance and not because they were technically advanced and had better fighting tactics. Oh wait
Keep frying your brain with tren and lookism's black pilled pseudo science wondering why the top tier of Aryan women are revolted by you and at best you get some tattood up tinder slag with a 20 plus body count
You'll probably fantasize about some strong jawed 6'9" strong man taking her from you and raising her kids as if that's what the white race evolved to do
Yeah because race superiority is decided by wich race can bench the most. kys mongrel
You honestly look like you have never done any physical activity in your life. Also you are skinnyfat. Of course there isn't any definition.
Your physique is bad for optics my white brother. But at least you race mog these subhuman haters
What does the black sun even mean?
It's a warhammer 40k meme or something idk
it's the symbol of the greatest race to ever live.
forgot pic
Have you tried working out?
You don't have visible abs because you don't have any abs to actually show underneath. Jesus Christ people need to stop cutting from 150 to 120 without lifting at all. Some strongmen have visible abs because they HAVE MASSIVE ABS.
TL;DR Do compound lifts and get strong first before you worry about having a 6-pack
https://en.wikipedia.org/wiki/Black_Sun_(symbol)
you can just tell this article was written by a dirty israelite
op have you ever moved or picked something up or carried/lifted something or tensed a muscle?
start doing those things and you'll stop being a twig
You need to work your core and do physical activity on top of cutting the excess.
>wears neo nazi pagan larp neck
>probably unironically believes naziboo Alt history
>looks like an abortion child of a down syndrome pole mixed with a germanic israelite anglo harlot
This is yikes