if you could only read the "my 2 cents" written in my previous post...

didnt say TS have to follow nor forcing him to do so..

I have friends eaten clean, doing various abs works (again, if u fail to read in the previous post) faithfully everyday and gotten 6 packs within a short amount of time.

i apologize if u has been misled by the post... it's just my 2 cents.... remember, 2 cents

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vendogtta/ahbantat confirm will ungkit this again in the future machiam anjing kena korek untuk tulang...

learn to let go my arse...

seekor pendek pundek, seekor lagi tak boleh lift langsung... tangan tak boleh straight machiam pondan



This post has been edited by sakura86: Aug 10 2015, 10:20 AM

not everyone can get a 6 pack of abdominals. it depends on your body's built.

does your friends wash their food before eating them?

Don't talk shit lar. Nonsense like wtf total rubbish.

Just his 2 cents. Don't scare him off LOL

i almost never do crunches/sit ups in the gym for the past 6 months and i have pretty noticeable six packs lol

6 packs on a thin man is like big boobs on a fat woman. It DOES NOT count.

You need to gain weight as you're light for your height.

I suggest you do heavy Squats, deadlifts, overhead presses if you've not been doing them yet. Keep the weight heavy and reps low. You can try 3sets 5 reps.

The above will make your entire core very solid as your core needs to be very strong to be able to hold big weights over head as well as isomterically mainintg the weighs during a deadlift.

For accessories (direct ab work), do heavy weighted decline situps, ab pulldowns (using the lat machine), ab wheel, Russian twists. The reps can be like 10-15 for 3 sets.

Also, don't do normal long-duration cardio as it is not helpful for your goal. Do high intensity cardio (short duration ) like hill sprints, sled pulls (tyre pulling), rope jumping if you have it

Eat enough protein and good fats like eggs (cholestorl), avocadoes (monounsaturated fast), coconut oil (saturated fat) for optimum testosterone production to increase muscles and burn fat.

This will be a good start. And do your own research as much as possble.

This post has been edited by funfree: Oct 5 2014, 02:33 AM

6ft, weight 150lbs.. something not right.. you are underweight.

That's funny. While talking about big boobs, isn't nice for men to have nice gluteus (backside)? Bigger than boobs!

Crunches is just good for toning the abs. Try getting lean first, to eliminate unwanted fat love handles) from your body. Then only you can see the abs showing out.