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Anonymous
Hey /fit/
What's the nicest/fastest workout routine for abs? because some exercises I did are not that effective.

btw, I'm 5'10 145 lbs 7-9% BF
>> Anonymous
1000 crunches a day.
>> Anonymous
AB
RIPPER
X
>> Anonymous
PROTIP: If you were that low of BF%, you'd have abs.

PROTIP #2: The only way to get abs is to have lower body fat. Diet and keep your protein intake up, do cardio, and create a calorie deficit.
>> Anonymous
guy above me is idiot. Low boyfat doesn't mean your abs will show if you dont have well developed abs in the first place. advice fail is fail
>> Anonymous
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>>409144

You'll just look like Christian Bale if you lose a ton of weight but don't exercise them.
>> Anonymous
OP here, I have abs, my stomach is flat and has a little bit of form and w/ flexing i could see 2-4 pack and some on the sides.

but I want to make it as bulky as the pic.
I do cardio, at least 2x a week and may go back taking protein shake/powder.

calorie deficit?
>> Anonymous
>>409149

I actually wanna gain 10-20 lbs
>> Anonymous
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>> Anonymous
>>409154

I'm the 'idiot' that posted earlier.

The only way to get big, bulky (yet heavily defined abs) like the pic in your post, you have to bulk and cut. Simply put, you need to be bigger to have bigger abs. If you had his abs on your frame, you'd look like a freak.

My advice (which you can, of course, ignore because I'm an idiot because you can misinterpret my implications) would be to gain weight and muscle mass in a bulking routine (4-6 months), and then cut back down.

During that routine, you should work-out your abs 3-4 times a week. A good beginning would be 3x30x3 [3 sets of 30 reps of 3 different workouts. Make sure at least one hits the obliques, and another targets the lower part of your abdomen specifically], and scale your way up until you feel the burn each time.

Depending on your body type, you could put on 10-30 pounds within 6 months, and cut back down another 10-15 pounds within 2-4 months by cutting back on your diet.

On the bulk diet, my suggestion would be at least 1.2 grams of protein per pound of body weight per day with a carb:protein ratio of anywhere between 3:1 and 6:1 (depending on your body type).

On the cut, my suggestion would be to add an extra meal and reduce your carb:protein ratio to between 1.5-2.5:1 and reduce your fat intake substantially. A diet of somewhere between 1.6k-2.3k would be good for your current size + a few pounds for cutting, depending on how much you exercise.

Thanks for being specific; I was able to be specific in return.
>> Anonymous
inspiration: http://es.youtube.com/watch?v=PO1DctpRON4

I been doing this and i feel amazing, but i usually switch out ab workouts when i feel they not doing anything anymore, usually 3-4 weeks.

tl:dr - do something, anything, stick to it, see results. usually 1-2 months
>> Anonymous
>>409133

Post pics, I have the same body specs.
>> Anonymous
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OP here
>> Anonymous
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low res cam :/
>> Anonymous
not 7% bf.. more like 11-13 imo
>> Anonymous
I didn't read the whole thread. If you had bigger ab muscles you'd be able to see them. Do roman chair situps and other weighted ab exercises, do hanging leg raises if you can manage those.
>> Anonymous
>>409260
>>409268

You're so gay looking
>> Anonymous
>>409270
that was my bf 4 mo ago, im glad i gained something

>>409273
im trying to make it bulky, yeah Im ready to take on anything

>>409280
how come? jealous?
>> Anonymous
>>409290

AHAHAAHAAHAHHAHAHAHA
>> Anonymous
www.iwantmysixpacksabs.com
>> Anonymous
>>409260
OP - lose more bodyfat. If your bf% is really that low with that kind of definition then you're just fucked genetics wise.
>> Anonymous
>>410139
You'll just get definition
gain moar
Its better to turn fat into muscle, than turn nothing at all