Hi,

When to gym for 4 months..3/4 times a week

most of the time I will be train my chest + biceps + triceps / shoulder + back

every time I when to gym also did abs exercise..

after finish my gym I will be eating chicken breast + chicken (to gain protein & amino acid)

the problem is how to diet without losing my weight? and get my 6 abs & oblique hmm.gif

what should I eat for lunch and dinner..

normally breakfast is Oat + soya

My weight 68kg / height 183cm

This post has been edited by BlackPen: Sep 14 2014, 10:51 PM

MAINTAIN FOR WHAT U EAT,.....TO GET ABS AND OBLIQUE,....U NEED CARDIO WORKOUT.

PUMPING IRON MAY WORKS, IT TAKES LONGER TIME,...

U WAN LEAN MEAN, TRY SHORT SPRINT, BURST ALL YOUR POWER IN ONE GO!

NOTE : 1) JOGGING MAY MAKE UR MUSCLES DROP, SO SPRINT.
2) MORE MEALS FOR MAINTAINING WEIGHTS, ITS SIMPLE.

This post has been edited by kawakubo: Sep 14 2014, 10:58 PM

maintain what I eat can get ABS?

I though need diet?

I never did cardio workout nor pumping iron

check your tdee, eat lest than that. gg

what is tdee

Maintenance Calorie in which the amount of calories u consume will not change ur weight. So , eating less than that will help u lose weight (fat and muscles depending on how long u go) . Example :

Ur tdee 2500 , u eat ur complete set of 3 meals a day which counts down to 2000 . So , you are in a deficit of 500 calories , hence ur weight will drop.

Another example , u eat ur complete set of 3 meals a day which counts down to 3000 , you are then in a SURPLUS of 500 calories , hence ur weight will increase.

Check the stickies for more information

False facts here. Please don't mislead TS .

oh..2500 tdee..tq..what if I hungry and can't eat..

tq

This post has been edited by BlackPen: Sep 14 2014, 11:38 PM

U mean how much calories u burn a day? that's pretty hard to get an accurate value. Here's what most of us use :

http://iifym.com/iifym-calculator/

I second that
And typing in caps ain't gonna make u any better

Thank..

Every time I when to gym also measure my weight which had not change much +- 1kg

mean my daily food = to my calories?

Suggest that u read the stickies and ull understand a whole lot better on how things work.

It's pretty straight forward and ull get to know it by reading the stickies

AHHHHH....banyak sifoos here,..... i guess refer to books are always better...

@ExCrIpT : nothing to do with caps. just plain simple statement.

@kshen : i never mislead. well, is hard to explain by typing. PT better.

well, TS, listen to them might get u somewhere

why there is a sticker pinned there for you to read

https://forum.lowyat.net/topic/1398766

why don't just read it up?

Threads like this shouldn't even exist.

Here to answer all your questions:
http://forum.bodybuilding.com/showthread.php?t=156380183

Tutup thread pls.

I strongly believe you are a PT or you brainswashed by a PT before LOL.

And what book do you mean? Try suggest a few books that you feel good. Feel like reading some good information book about nutrition and working out.

eat clean and do abs work everyday ie 150 basic crunches when u wake up in the morning.... another 150 before going to bed...

could varies ur workout from planking, jackknife, mountain climb instead of 1 move only.... my 2 cent....

No such thing as eat clean can give you six packs. Bunch of people eating fast food still able to get six packs. The key is eat less than your daily expenditure calorie.
150 basic crunches? twice a day? are you serious?

tats the extreme programme if TS wants it in a short time...

it also depends on their body type as well... some dont do much, yet got abs, and cutting all over...

So you mean if you want abs in shortest time, just eat "clean" and doing about 300 crunches everyday? If you are unsure about how to get abs, better go get some information and knowledge before you spread some false information.