my new pic

[srkbolly]

First 3 is my new Pics
and last one is 4 month old pic ...

.............................

please tell me how i can get 6 abs.

Thanks.

[j1akey]

please tell me how i can get 6 abs.

Lose more fat.

[jards45]

Good job so far keep dropping fat though

[srkbolly]

Again 4 months workout to lose more fat? .......
tell me some suggestions.
Thanks

[airaron]

Again 4 months workout to lose more fat? .......
tell me some suggestions.
Thanks

Get your bodyfat % down and eat clean foods. Don't bother doing ab workouts until you have <14% BF.
Also do lots of cardio if you don't already, I used to workout abs so much and see no results, now that I just eat healthy and do other workouts they're more defined then they ever were (kinda ironic).
Anyways gl and good job OP

[SupremeCK]

Diet is much more important than actual ab workouts for the 6 pack you want. Just eat on a defecit and continue with your weight training

[srkbolly]

Jards
Thanks dude

airaron:
Daily 20 mins cardio . its enough or not? .......
i think you are right to much abs workout no result found. last 2 months less abs exercises and more other workouts. thats why its improve but very low level.

i got you suggestion Thanks a lot.

[srkbolly]

one more question. if i drink protein shake, fat increase or decrease?
its good for fatty person or not?

Thanks

[Gokus]

OP read the stickies there's more than enough information there. To answer your question protein is number one for fat loss, diet with a calorie deficit + working out = abs. Go get em brah.

[Cheese3216]

not sure if everybody here is srs...
you're not going to get 6 pack abs like this

you can't grow muscle at a deficit. everybody telling you to 'continue to eat at a deficit until you hit ~14% then you can start ab workouts" is way off... not sure how everyone here is still in the green...

you need a surplus to grow your ab muscles... once they are grown and you make strength gains from doing 8-12rep weighted ab sets to failure (just like any other muscle group) to the desired level, then you can drop calories to a deficit and cut... but you really need a solid amount of lean body mass in order to properly cut; if not you will just look skinny...

[Pugnap00]

Get your bodyfat % down and eat clean foods. Don't bother doing ab workouts until you have <14% BF.
Also do lots of cardio if you don't already, I used to workout abs so much and see no results, now that I just eat healthy and do other workouts they're more defined then they ever were (kinda ironic).
Anyways gl and good job OP

So true, I get a better ab workout doing squats than I did doing crunches haha.

[airaron]

not sure if everybody here is srs...
you're not going to get 6 pack abs like this

you can't grow muscle at a deficit. everybody telling you to 'continue to eat at a deficit until you hit ~14% then you can start ab workouts" is way off... not sure how everyone here is still in the green...

you need a surplus to grow your ab muscles... once they are grown and you make strength gains from doing 8-12rep weighted ab sets to failure (just like any other muscle group) to the desired level, then you can drop calories to a deficit and cut... but you really need a solid amount of lean body mass in order to properly cut; if not you will just look skinny...

partially true, but I have yet to see very many people achieve abs without a low bf%, yes you need muscle and strength but a good diet and ab workouts 2 or 3 times a week is more than enough. Along with cardio,etc...
eh also OP didn't specify if he wanted bug abs, athletic abs, or deep cuts like bodybuilders.

btw mirin' your stats brah ( how long it take you to get 45lb on bench?)

[Cheese3216]

btw mirin' your stats brah ( how long it take you to get 45lb on bench?)

i been liftin steady for about 2 years now and i finally hit 45lb on the bench, everybody around in the gym were all trippin and amazed when they saw it.. i could hear people whispering to eachother how much of an animal i am.. amazing achievment for me

[srkbolly]

Thank You all ..

Please tell me which protein shake is better for me...

THanks