How the fuck do I get a sixpack? Some asshole trainer at a gym once told me I'd never be able to get one, but fuck that cunt. Do I need ti use fillings? I'm already hitting 40kg with 2 sets at 5 reos at the abmachine. I've been going to the gym for 2+ years now. Why won't my abs come out yet? Which peptides do I fucking need to use? Or do I have to use tren? Or can I just remain natty? FUCK
>>77181025Just train abs bro. Compound lifts + idk what it’s called but you sit declined and then you do sit ups. It’s goated. I’m lean,first month gym and I’m already seeing some progress. Planks + leg raises are very nice aswell
>>77181025You need to lose about 20lbs of your body fat,500kcal deficit until you see them,I do not train abs, pic related
not training abs is a meme. the trick is to avoid using your hip flexors (the top of your thigh) to really crunch your upper and lower body together. sit on a bench/your bed/whatever with your legs hanging off the side. the edge of the bench/bed should me in the middle of your ass cheeks. now you need to crunch but make sure you do not move your legs at all. overloading this would progress to sitting on a bench which allows you to hang your upper body off the side as well, or one of those racks that allow you to decline your upper body if that makes sense. now for lower abs, simple laying down leg raises are fine.
and it goes without say, you of course need to be lean. if thats you in OP pic i’d hazard a guess and say that’s 14-15% bodyfat but thats a total guess. you still need to be lower for full effect.
>>77181025>How the fuck do I get a sixpack?you need sub 12% bodyfat.
>>77181081bro look at that pouch hes 18 at best and you know he is flexing his dick off with his hand on his hip like a little faggot. This nigger is DYEL af and likely this is kekke spam
What a weird trainer to say that
>>77181148cant argue with that
>>77181025stop eating, fucking retard
>>77181025You are too fat and unfortunately it seems your body likes to store it all on your stomach. It's the last thing to go. I'm the same way.
>>77181049Where are the abs in that picture?
>>77181025If you want your abs to come out, run 10 min on the treadmill after every workout and walk 10-15k steps a day. You're not gonna see them unless you burn off the chunkiness
>>77181068>lose about 20lbs of your body fat,Dude, I'm already only 141lbs, I thought i needed to GAIN weight, not lose it
>>77181078You're right, I may have been using my legs on the ab machine. DAMNIT.Guess I'll just really only use my abs now. Thanks.
>>77181081>>77181145How do I check the percentage of my body fat?
>>77181148>>77181167Dude, fuck you guys! How is putting my hand on my hip a dick flex?? Wtf. I already said I've been going to the gym, tf do you want? What is a "kekke spam" anyway?
>>77181154What trainer??>>77181169>stop eatingDude I'm a fucking 141lbs lightweight and 177cm tall, I look skinny as fuck, to gain muscles I need to eat a caloric surplus, gotta get 2500 calories into my system daily, ChatGPT said.
>>77181247How do I make it go?
>>77181364Is running on the treadmill for 10min compatible with my upper/lower split training regimen?
>>77181395However you normally cut. Next time you bulk do an ab exercise that you can progressive overload on and maybe when your body fat goes up you'll sorta be able to see the abs.
>>77181382That's 10lbs heavier than me.
>>77181393Ask chat gpt to asses your pshyisique and how much room for progress you have. Then ask chat if you can gain muscle on a cut if you are not an intermediate and orobably have noon gains left.
>>77181382that nigger’s a retard. you need to lose fat but not that much.
>>77181382>>77181393It’s not hard for you to figure out then… you are light because you don’t have much muscle. But you also have too much fat,You’re right, if you diet down to get abs, you’ll be skinny and light as fuck. You need more muscle, which is achieved by training and a surplus, but you say you want abs, unfortunately, they are different goals. Decide which one you want.It is possible to be too light and small, and too fat at the same time. This is where you are at unfortunately In th picture I posted of me, I am 188lbs, if I was your body fat percentage, I would be 208 lbs
>>77181068Can you post a normal photo not flexing and not angled to male you look more cut?
>>77181393You have to choose. Become big and strong, then you can cut and get your abs to show, or cut now and be skinny and weak but look good. You can’t do both at once. You can mitigate the fat fuckery by not doing GOMAD retardation and eating a moderate surplus but “leanbulking” and recomp is a meme.
>>77181025train abs with weights, directly. Get very lean.
>>77181025Why do you go to the gym ? Sixpacks are in the supermarket bro
>>77181438
>>77181453Damn son. Mired.
>>77181438And here is a pic of me at 208 from November last yearAs you can see, abs are all but goneSo 20lbs was the difference between abs and no abs
>>77181423How are you so massive at only 131lbs? That's insane
>>77181429What's noon gains? Can ChatGPT really assess that? Last time ChatGPT gave me a terrible workout routine
>>77181432Okay... So how much? I guess that's an irrelevant question. Should I just run on the threadmill some more?
>he fell for the abs are made in the kitchen meme lmaoYou gotta have a man’s body first before you get concerned about calories
>>77181434>It is possible to be too light and small, and too fat at the same time. This is where you are at unfortunatelySo wtf do I do?
>>77181361Top you monkey. I said I started training for a month only it’s gonna get there
>>77181441Fuck. Then I choose to be BIG AND STRONG, and then worry about the abs later. Thanks man
>>77181494LeangainsEat very slightly above maintenance and train hard (take a while)Or take steroids
>>77181443>abs with weightsLike Russian twists? >>77181445Idgi, I don't drink beer
>>77181453>>77181461Wow. I really should lose the fat then. >>77181491Well, shit. >>77181500Alright, just a slight caloric surplus it is
>>77181494Forget all these other niggas, you need to BODY RECOMP. Lift hard (towards failure), eat a massive amount of calories and protein in one setting to cause an anabolic effect. But then by the end of the day you wanna have done 15k steps and be in a 100-300 deficit for the day.So you will cause muscle growth and burn only pure fat. Day by day you will get leaner but not lighter. You gotta do this for at least a month to see any real results though.If you need a specific routine for body recomp just throw your stats into an AI and let it create a plan for you.
>>77181025you literally have the perfect body type already, wood smash and make babies with
>>77181678Stop talking to yourself
>le abs are made in the kitchenis a half truth that redditors like to toutyou need abs to begin with. the bigger abs you have, the higher bodyfat% you can rocktrain them to failure like any other muscle
>>77181681i'm just a lonely hag who likes thin guys, let me post in peace
>>77181494You gotta workout and eat right, it’s not complicated. There is no direct route to what you want (other than steroids). You need to spend some time gaining muscle, you need to spend some time losing fat. If it was just 6 weeks away with one simple change everyone would have a great physique. If I were you I’d eat a slight caloric surplus (300-500 calories) for 2 or 3 months, then at a slight deficit (500 calories) for a similar amount of time. Do this for a year or 3 and you’ll have made a lot of progress.
>>77181025I'd rather have strong but not so visible abs, rather than starve myself and lose strength just for vanity
>>77181169>destroy T>lose muscle Why didn't I think of this before?
>>77181731Why would I want to loothe my hot abthz?
>>77181694>eat a slight caloric surplus (300-500 calories) for 2 or 3 months, then at a slight deficit (500 calories) for a similar amount of time. Do this for a year or 3Nta, but such long terms goals absolutely crush my will. I just want to look good in June/July.
>>77181685I miss Rich bros
>>77181777Well a year from now you will either done this and look how you want or not and look the same/worse.But also any amount helps. You won’t get far right away on a slight surplus and you won’t shrink to nothing on a slight deficit. Picking either one will make you look better in June/July.
>>77181815Can’t spell on my phone.
>trainer said I can never have absHe was negging you. He wanted to hit
>>77181461Those abs don't look gone at all dude
>>77181025You have to generally gain lean massI started as a fatty and didn't have abs until I broke an FFMI of 15 and stayed lean
Please give abs routine
>>77181025>>77181049Nice tummy :3
>>77181154Yeah. He was probably just fucking jealous of me. I don't know!>>77182143No fucking way
>>77181049>gives advice>doesn't have better abs than opI think a lot of people on /fit/ have "reverse" body dysmorphia
>>77181429Retard>>77181488Ignore the retard
>>77181668>just walk 15k steps every day bro
>>77181678Thabks, I just wish I could also fix my autism, hatred and limiting beliefs to actually get a gf and all that lolI wonder, why would a woman be on /fit/ though? Besides miring
>>77181685Ok I'll increase the weights on the ab machine :)
>>77181694OK, I'll start with the caloric surplus first. Thank you :)
>>77182286My abs routine? Literally just the ab machine, and only 5th day in accordance to my upper lower split. Only that one ab exercise, 2 sets of 5 reps at 40kg
>>77182507Thanks <3
>>77182835*only every 5th day
>>77182829you're welcome honeybuns>I wonder, why would a woman be on /fit/ though? Besides miringsame reasons as why anyone is here
>>77182878Based, irl I see barely any woman with enough discipline to looksmaxx or strengthmaxx or whatever
>>77182835>>77182850thanks
u look fine af ngl owo
Trooned out wog spam
You know it’s based when the esl cried about it again
>>77181025It doesnt matter because you'll never put in the work. If you really wanted it, you'd already be lifting and not worried about some arbitrary timeline.If someone does tell you a timeframe you find acceptable, you'll go the gym then quit in a few months when you see no progress and then go back to making "how to achieve" threads with a pic of Gooky the anime character waiting for someone to "redpill" you on how to get jacked without doing anything. loser
>>77183904Thanks girl O///O>>77183905What's a wog?>>77183920You mean the post above you?
>>77183998Take your meds
>>77184280Post body
>>77184301I'm the OP
>>77184368>OPHehNice try butIm the goat
>>77182826Easy, I walk 10k steps a day even when I'm not leaving the house. Get moving fatso
>>77184619Are you using a treadmill under your homedesk? How can you work at the OC while walking??
>>77184625*PC
Try pull ups with your legs straight out
>>77184652Ohh, good one. That sounds hard
>>77181025You need to train them first. Losing fat wont help them grow. The ab machine is good for hypertrophy, but are you really just using your abs or using your shoulders and swinging forward to complete the rep like I see so many people do? Your neck and shoulders should stay in the same position through the rep (they’ll move forward with the seat but they should remain flush with the rest throughout). Do hanging knee/leg raises too. The hanging stance really lets you get the full ab crunch because there’s no loading on your spine
>>77181068And don’t listen to this guy. They’re a troll
>>77184895I'm supposed to only make 2 sets of 5 reps though. With the hanging leg raises, I can already do like 15.how can I amke it harder? With body weights? Or with straight leg pull-ups like the other anon suggested? Though that is more isometric, I suppose
>>77184625I have a big apartment, I just walk through the hallway and living room randomly when I'm thinking about stuff. I get at least 10k per day and when I go out it's often 20k+
I would shoot for about 100 hanging leg raises with straight legs, 200 crunches, 50 candlestick drops, 25-50 dragon flags, 5 minutes worth of l-sits, and 10 minutes worth of hollow body holds a week and you will get closer to your goal. You are not doing very much so you don't have abs. Take more practice.
iktf bro
>>77186288Based. Sounds like you have a lot of time on your hands>>77186299I'm doing upper/lower splits every other day, I don't have enough time for everything you listed... Any tips?>>77186388Dude, that pic scared me, I almost thought that was me for a sec lmaooo
>>77181025You need to get lower on the bf. You're 15%, get down to 11-12%
>>77181068What's your BF%?Cause at 9% I'm not seeing shit.
>>77181025>How the fuck do I get a sixpackSwimming.When I was in high school I always had six pack showing because I took swimming as a credit so 5 days a week I was swimming for an hour. I never lifted weights, never did anything but swim, and I had awesome abs.I weightlift now but no abs because dad bod.
>>77181025Do keto while travelling the world. You'll have to skip meals often (road food is typically poisonous slop) until you find a compatible meal, but you wont mind fasting during these times because keto. You'll lose weight and get lean due to the deficit.
>>77181025Deadlift, squat, Ohp at decent numbers relative to bodyweight, have low bodyfat. You have very little muscle and are around 15-18% bodyfat. You can either maintain weight and try to get stronger or cut. I’d suggest bulk get strong then cut as you’ll look anorexic at your current Bw.
>>77187039>decent numbers relative to bodyweightWhat do you mean by that?If I'm 130 lbs how much should I be doing at 6-8 reps?
>>77187039>maintain weight and try to get strongerSo recomp?How would that work?
>>77181393> Dude I'm a fucking 141lbs lightweight and 177cm tallWho the fuck uses pounds and centimeters together? Are you Canadian?
>>77181453Nice. No homo
>>77181025“Everyone has biceps, you just have to lose the fat””Biceps aren’t built in the gym, but in the kitchen”
>>77186421Yes sir.>>77186799Yeah I'm not gonna regularly drench my body in chlorine, but thanks>dad bodSounds like a lame excuse desu>>77186837Sounds retarded>>77187142Idgi, what are you trying to say to me?
>flex>dig fingers in>clear, hard ridges: you have abs under a layer of fat>nothing: maybe start exercisingdo these two>hanging leg raises>lying leg lifts (lie flat, angle knees, lift ass so you can do a swiping hand motion under it), DON'T SWING
