>> |
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.
|