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thx u all. greatly appreciated

hehe thx guys and no hard feelings. That pic did look weird after resizing. I also have to point camera down instead of up next time.

Here's another pic . Perhaps this prove it's me

And finally 3 months later with body building, keto diet and exercise. What ya think? BTW i did a triathlon as well for 1st time and about to do a second in 2 weeks

3 months after with keto diet and exercise

After 3 months with lots of running but poor diet

2 years ago pic when I and KFC were buddies

Mine is a 31 inch waist. I am hoping to be a 28!!

I find that when I bench press , I can see gains reasonably quickly but with traps , it;s just so tough to gain.

Anyone have any tricks or ideas?

Whatever exercise you can do consistently and not get bored or injured doing.

Consistency is key till you hit 9-11 percent bf and hit a wall. Then you might wanna look into more specifics.

Ya I echo as0l0 comments.

Reason why your core tempreature is up as well as being ravenous despite eating more is because you have broken your starvation cycle and body is functioning on a higher...

Ok to preface, I know that when you use your abs, you use all of them.

However when you do incline reverse crunches while holding a weight you tend to work upper 4 abs more say 75 percent more so...

The hallowed 6 pack comes at 6. I can see my left lower only at 8. It such a pain in the neck to get the whole thing... sigh.

Have got to work on weighted abs work to draw the lower 2 out as well...

Your diet is bad because

1) It lacks vegetables.

2) Very high caloric content. This is predominantly because you are not eating enough vegetables and do not feel full. Lettuce is not filling....

ya i wanna qualify my post. Do your weight training as well what I suggested.

It appears your primary goal is 6 pack without looking like a twig.

Therefore your plan should reflect that goal. 2 cardio a week may do it but just takes longer.

Also, don't be fooled. You...

If you run at night (after dinner presumably) , I suggest

Eat 1 banana 1 hour before run.

If your primary goal is 6 pack, don't eat after the run .

Cheers
JAE

BUMP. No one can help you without understanding where you are coming from.

read the stickies mate then ask specific questions to help build your diet and workout routine.

At 14 yo, you already look pretty lean. I realize from your perspective, you wanna look cut and 6 pack but really to get that ultimate look, one need bf at around 6.

For you to achieve 6% bf, you...