Post your best abs routine.
I set a goal for myself to end of June and I'm lagging behind. If it's something that works I swear I will follow it to the letter.
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I need to get a 6-pack in one month.
Man
Homo
8% incline 5.5kmh 45 min every day and a 500cal deficit from diet
For sure. But I also need to build muscle. I don't think I have enough abs, if I only do diet I'll come out Auschwitz mode.
(by diet, I meant focus on weight loss)
Great horsepussy, anon
Wtf is that the gatekeeper to her pussy?
Hamstrings the biggest wienerblocker
pic related 4x15 everyday and a 500cal deficit will net you some lean ab gainz but you gotta be mindful 1 month is not enough time my duderinno
>1 month is not enough time my duderinno
I know :/ I've been working hard for months but I don't see much results. I don't wanna postpone the deadline again, I already did it once. So I'm gonna do whatever I can this month
Anyone got the picture of the different difficulties?
If he runs DNP he can
>anything it takes
Tren
lose weight fatass don't eat so much
>but muh cope
if you're not losing weight you're eating too much
after that just do crunches it's not that complicated
Spray on abs
Weighted crunches and situps on a decline bench. Leg raises. Long-paused front squats.
How chubby are you?
Muscle loss from cutting is a meme unless you’re getting to be contest bodybuilder lean. Most guys are just a lot fatter than they think, so they think they lost muscle they never had in the first place. So, keeping that in mind, do abs 3-4 days per week, mix of ab wheel, planks, crunches, etc. also leg raises if you can do ‘em without irritation to your hips. Along with that, do a PSMF, 200+ of protein, it’s gonna suck ass, but you only gotta do it for 4 weeks. Velocity diet, Apex Predator diet, Lyle McDonald rapid fat loss guide are all good places to start for info.
>Most guys are just a lot fatter than they think, so they think they lost muscle they never had in the first place
This point really needs to be hammered home more. If you can't see your abs, you can easily lose 10-15kg without going into serious autophagy territory depending on height.
>you can easily lose 10-15kg
And by that I mean AT THE VERY LEAST
This is for people who aren't obviously fat looking in clothes
Way too many dudes got brainwashed by ripplebreasts back in the day, and that mindset is still floating around in the community. Way too much fear of looking skinny. Average noob needs to lean out way more than he needs to bulk.
>be me
>washed XC rooner, was 6’3 155 when racing
>bloat up to 210 while lifting minimally and being depressed
>no abs, love handles, soft face
>mediocre progress, feel like shit in general physically + mentally
>635 natty test on bloodwork
>decide to just cut, because I’m used to looking kinda emaciated, so it won’t bother me mentally, maybe I’ll just give up on lifting and do more racing
>got laid more as a lanklet in college than I do as a skinny fat, so there’s as well
>cut down to 190
>still not lean, keep going
>down to 173ish
>look bigger than I did at 190 cuz definition
>arms/delts, quads, chest, upper back all solidly defined, semi-defined 4 pack. Abs still kind iffy because I’m just not carrying much mass, and mediocre ab shape genetics.
>jawline and cheekbones defined again
>somehow growing denser facial hair, and head hair doesn’t shed as much as it did 2-4 years ago
>bloodwork again, test is up to natty 850 because my balls aren’t choked with fat lmao
>sleep quality immensely better, feel refreshed after 7 hours instead of groggy after any amount of sleep
>morning wood is back, literally horny all the time
>anxiety issues are gone, not afraid to smile at people on the street and strike up conversation with women
>strangers respond much more positively to me
>literally zero downsides, other than some mild brain fog on lower carb days.
>able to train to failure and set rep PRs even on a ~1000 cal deficit (deficit estimated based on weight loss rate, I only count protein and estimate calories)
Take the weight loss pill fellas.
Also follow Geoff Schofield on IG, dude knows his shit, and has a beastly natty physique. Not shilling, genuinely was helped by his info.
My bad for blogposting lmao
>Geoff Schofield
I don’t do social media, but I’ve read a few things about the dude and he gives nice advice.
He’s got a youtube channel and a couple ebooks, if you want just the info without the distractions of IG.
I'm 187 cm / 83 kg. Not insanely chubby but far from athletic. Been lifting *seriously* for half a year (much longer than that casually). On a recomp.
I think I still need to lose like 10 kg to get visible abs, I know I'm not gonna make it in one month but I wanna get the most progress I can. At 77 kg last year I started seeing the upper part of them, then I gained fat.
This was 77 kg last year btw
Yeah bro like 8-10 more kg from this easily, depending on how much fat you store on your ass and thighs.
>think I still need to lose like 10 kg to get visible abs,
>187 / 83
You might need to go lower depending on your FFMI. I am a skinny frick and I had to go to ~77 at 194, 75 for really clear lines under any lighting and under the navel. So you may need to go lower than 73, perhaps under 70 even if you're a DYEL like me.
>and under the navel.
*and veins under the navel
>Post your best abs routine.
Fork putdowns x failure
>waaah I don't wanna cut
Unless you get on roids or hgh you're unlikely to ever build abs that show through your fat rolls. Unless you're literally auschwitz tier weak you'll have a visible 6pack when you go below 12ish bf%.
Whether or not you can cut to abs in a month depends on how fat you currently are.
>gonna roid
>gonna cut while doing it
>gonna claim natty
I'm a skinny dyel and I got a 6pack by cutting for 3 months from skinnyfat dyel, lost 10kg even though people were already telling me I looked skinny. I've been lifting for about 15 months now and don't plan to get on roids for 2.5 more years.
>hurr durr i'm at 18%bf bro
Nah. If you think this you're almost certainly at more like 25%.
>waaah excuses excuses
Literally just try it. Doesn't take long to lose 10-15kg, you can easily do it in 10-15 weeks, 20-30 if you wanna go slow.
5'9, 450 to 225 going to 205. May 2020 > May 2022, haven't moved since.
I just have loose skin, and I'm probably 20ish%, with the skin it currently reads me at 25% at 225. (but unironically, may be 18-20% but don't think so)
I hit abs 2-3x a week
>Decline Situps 45lbs 12-15
>Hanging Leg Raises 25lbs 12-15
Cutting is the worst thing I ever experienced in my entire life, there was nothing more irritating and annoying than it ever.
>I hit abs 2-3x a week
Irrelevant.
>430
Yeah you'll need surgery to remove the skin. Your own fault for becoming a hamplanet in the first place.
Just saying my abs are there, just have to cut more
>430
I weighed 350 in 6th grade, I'm only 20ish. I also know I need it, and that's also why I can't see them
Okay zero fricking around here’s what worked for me. I want you to lift as you normally do (not one step back don’t be a pussy) but move 20k steps a day. Keep it LISS to save gas in the tank for your lifting, your timeframe is moronic but maintaining/recomping lean mass while lowering bf% in a short period of time requires you to spend most of your free time in that said period moving and lifting. Pic rel is the end of my suicide cut from June last year dropping 50lbs of b***h breasts and gut from January, lifting was only SL where I progressed just shy of 1/2/3/4 giving it my fricking all and spending hours in the woods every day, 1750kcal a day 1g protein/lb body mass and NOT eating back whatever was burned on the 20k. It’s not sustainable long term whatsoever for progression but a fat alcoholic got abs in 6 months of hard work through fork/bottle put downs and moving
Lads if I'm lean and could see 6 pack in good light. Will training them while eating at maintenance help them pop more
Weight loss dude.
> 1500 calories a day
>at least 40% protein, less than 30% carbs (in this case probably aim for under 20)
> daily light cardio
> ab day minimum twice a week
> crunches, leg lifts, weighted crunches, side plank, and any other ab exercises you can think of to build tone.
>rep range in between 12-20 for all exercises, including non-ab day
bump
I also forgot caffeine+ephedrine, helps increase metabolism. Makes you sweat though. Also might be pseudo science but hey if you’re desperate or might help
Rapid weight loss sucks balls though. So you’re gonna be exhausted for the next month. Better to set a 3-month cut plan depending on body fat % so you have enough energy to actually work out effectively.
tell me who this semen demon is and i will tell you
Meowri
I think it’s Jenna Meowri or something like that
Source: healthy level of thinking about gymchicks
If you could get a 6 pack in 30 days, 6 packs wouldn’t be that rare
Don't eat for the rest of the month. It doesn't matter what you do for abs, just something that makes them hurt.
I've been using the Caynax A6W and Six Pack in 30 Days apps for almost a week. They seem simple, but work.
Sorry for not giving (You)s but thanks all you've been immensely helpful. Especially the longer posts. I'm going to the gym, I'll try to cut calories further and watch the videos you all posted
DNP unless you are a pussy
That poison is impossible to find nowadays. If you do, take extremely caution on the source.
Don't let IST see this but the answer to is Alexis Ren's 10 min ab youtube every day. Plus don't drink soda and garbage. Get your water and sleep, etc
hanging leg raises 3x8
mommy
holy sex
Eat fewer calories, you should feel hungry
Gallon of water per day
Engage abs - you should be flexing them while you do crunches, full back contact against the ground with shoulders lifted slightly
Cardio
Get a tan
I'm not going to check but is this every last post in the thread
3xCrunshes (with weight)
3xReverse Crunshes (also with weight)
3xSliding tucks (with focus on rotation)
I do this at my Leg day (Push, Leg Pull, Rest)
>I need to get a 6-pack in one month
Quoting the sticky.
> You get in shape, and more importantly stay in shape, by accumulating significant, but livable, improvements to your lifestyle over time, and building on that. Not by going through some horrible ordeal requiring Olympian willpower.
Read the sticky or frick off summergay
don't eat for a month