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.

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

***************************************************************************************************************************

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.