File :-(, x, )
Six Pack Plan Anonymous
Hey /fit/, I need a solid plan for acquiring a six-pack.

As you can see in the picture my stomach is pretty much flat with only a thin layer of flab.

I'm not savvy in the area, but I have been doing 50 crunches every night before I go to bed.

Any help will be appreciated.
>> Anonymous
>>360742
Forgot to add, I'm 18 turning 19 in a month.
>> Anonymous
that ab ripper x, its so good
>> Anonymous
Traditional crunches do almost nothing for you.

Do leg lifts ("6 inches")
Bicycle crunches
Russian twists
>> Anonymous
1) Heavy lifts to burn more calories (squats, deadlifts, presses)
2) Decrease caloric intake
>> Anonymous
>>360752
shit is so cash
>> Anonymous
>>360742

FAAAAAAAAAAAAAAAAAAAT.

Start doing cardio. Lots of it. Every day.
>> Anonymous
>>360758
is this true? how do they not do anything for you?
>> Anonymous
>>360762
i really enjoy doing it too, at first i thought the guy was a dick, but over time hes gotten to me, best 20mins of my day.
>> Anonymous
     File :-(, x)
front squats, deadlifts, ankles to bar (hold a bar in deadhang position and then raise your ankles to the bar), weighted sit-ups, glute-ham developer sit-ups, turkish get-ups, concept 2 rower

and above all eat under 1800 calories daily for 3-4 months

and you could end up like me (i know i'm deathly white, it's called being 3/4 polish and living in a city where it's cloudy 95% of the time)
>> Anonymous
>>360758
These exercises look promising for me.

Do you know, or have your own plan which is comprised of these 3 exercises?
>> Somewhat !rK4K86e49M
>>360772
i thought polish people only looked like they had been to a concentration camp after they had actually been to one, but i guess it's genetic
>> Anonymous
no one saged for fucking spot reduction?
>> Anonymous
     File :-(, x)
>>360767
Oh wow, you think that's fat?

Is this anorexia?
>> Anonymous
>>360767

I've been doing cardio every day for like one year straight, rarely missing a single day, and I have no ab definition. YOU PREACH LIES!
>> Anonymous
>>360916
Cardio is one thing, but if you don't cut calories at the same time you won't burn excess fat. A negative caloric intake is key. And you need to make sure you are actually doing cardio. Raised heart rate for an extended period of time. Not running for ten minutes or some crap.
>> Anonymous
fuck doing cardio for 2 hours

kill yourself in 10 minutes with some tataba
>> Anonymous
>>360823
Can anyone help me out with this question.

Also, is it better to have a protein shake before or after a workout?
>> Anonymous
>>360742
Do you have an extra X chromosome? Those are some delicious birthing hips you've got there.
>> 8-pack man
i would say join a wrestling club, one year of straight hard work and you'll be in great shape and much stronger than before