[quote]Goodfellow wrote:
bballchamp8000 wrote:
hi guys i found this site on google and so im a first time poster. basically summer is almost here and i want a six pack like my friends hope u guyz can help.
im 134 pounds, 5’9. right now im content with my body, iknow my arms are pretty big and my shoulders. i just need to tone my love handles to get that six pack i always wanted.
anyways, i eat pretty good, oatmeal for breakfast, salad for lunch with non fat ranch, and for dinner i have a some chicken.
so since i eat good idk why im not getting any abs showing, i do 100 - 200 situps a day so idk.
also like i said i eat good no junk food, but last week i ate at mcdonalds ( yes i know i cheated dont please dont flame ) and i think i gained 4 pounds which is scary, i dont wanna get fat ,just lean my abs.
please give me an ab routine, much appreciated.
also i forgot i play basketball once a day.
Fuck it, this guy is probably a troll, but just incase he isn’t i’m going to give some advice.
Dude, look at your diet, nice clean food, thats good… now triple what you eat. Divide that bulk of food into 6 meals over the course of the day.
playing basketball will prevent you from gaining any excess fat.
While you read the beginners section and get more information at T-Nation, here is a training program you should follow if you want abs:
monday:
Squat - start with unloaded bar, and warm up by adding gradual amounts of weight until you reach a weight that feels quite heavy. Then do 2 sets of 5
Bent over barbell row - same as above, but do 3 sets of 8 instead.
weighted sit-ups - 4 sets of 8 (You should feel like you are going to die on your last rep of your last set)
Seated calf raise - do a couple sets of light weight to warm your calves up, then do 1 all out set of 12 reps. You should be in fucking agony trying to complete all 12 reps. For each rep, go all the way up onto your tip toes, then slowly go down until your calfs are fully stretched out, then hold the stretch for 15 seconds - that is 1 rep, do that 12 times (courtesy of doggcrapp training, this fucking works)
wednesday:
Dumbbell bench press - start with some fairly light dumbbells, do a set of about 10 and keep increasing weight until you reach a weight that feels quite heavy. Then do 3 sets of 8
Standing military press - start with unloaded bar, and warm up by adding gradual amounts of weight until you reach a weight that feels quite heavy. Then do 2 sets of 5
Hanging leg raises - 2 sets of max reps.
Barbell bicep curl - Get a moderately heavy weight, then do 3 sets of 10.
friday:
Deadlift - start with unloaded bar, and warm up by adding gradual amounts of weight until you reach a weight that feels quite heavy. Then do 2 sets of 5
Front squat - start with a light weight, then keep increasing weight until you get to a weight that feels heavy, then do 3 sets of 6
Standing calf raise - do a couple sets of light weight to warm your calves up, then do 1 all out set of 12 reps. You should be in fucking agony trying to complete all 12 reps. For each rep, go all the way up onto your tip toes, then slowly go down until your calfs are fully stretched out, then hold the stretch for 15 seconds - that is 1 rep, do that 12 times (courtesy of doggcrapp training, this fucking works)
Just follow that program until you find more information on this website, if your still making progress however (lifting more each week, gaining muscle etc.) then stick with it, if not pick another training program from here.
YOU NEED TO INCREASE THE MUSCLE SIZE OF YOUR ABS IF YOU WANT THEM TO SHOW.
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You had to destroy this thread with some solid advice. Asshole.
