6'5 165?? Really?
Willing you don't have ab muslces built in order to see them- and lack overall muscle mass at that weight. Bulk and build some muscle while working your abs like any other muscle.
Excess calories will make you gain fat. Do your carbs/fats put you into a surplus of calories?
The stickies they reference above will explain that kind of thing...
My friend who has PCOS mentioned while the aim is to keep carbs low, she usually goes with NET carbs so higher fiber (whole grains like you mentioned) is probably helpful.
Protein shakes are nothing more than powdered food. I don't know what miracle you expect them to perform, but they will not do anything more than give you protein.
This thread is horrendous, but after I read it I saw this article regarding how it's basically pointless to attempt to train differently to effect your various muscle fibers.
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I'm currently running the Warrior Routine from this forum but looking for a bit of a change, and also to drop an exercise or two as I'm in a slight deficit and getting a bit burnt. Would this be a...