So /fit/, I really need to improve my abs. I feel like they are

>>41953347
Between 11 and 15 actually

First and foremost, you are more than likely fatter than you think you are.

Kneeling cable crunches are the best ab exercise tho.

>>41953360
58 Kg sounds fat to you............

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>>41953368

58kg sounds dyel as fuck.
Get to 70kg before worrying about abs bro.

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>>41953385

Guess you arent wrong. But since, as far as I know, abs are the most aesthetic muscle, I would like to get me first.

Pic is me, obvs.

>>41953436
OLD pic, but havent changed much so yeah still works

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>>41953436
>as far as I know, abs are the most aesthetic muscle
KEK
the neck is the most aesthetic muscle

>>41953436

Yeah but then your abs will fade away as you spend a year+ getting to a weight that is indicative of being an adult male.
Start gaining weight now. 58kg is fucking pathetic

>>41953705
No shit sherlock I know Im too light. Just looking for a starting point. Ill keep up with the ab work when I start gaining weight, wich is alredy kinda hard due to country situation and stuff.

May aswell ask for the best way to gain plenty of weight quickly. Any special food that I should be eating a lot in order to gain weight?

>>41953436

fucking shit skin dyel go fuck a goat or something.

you stink too bro.

>>41953918
Im not muslim tho, why would I fuck a goat.

>>41953857
chocolate milk, peanut butter, white bread, nutella and you are all set my friend

>>41953969
Thank you. So if I ate some toast with peanut butter every morning would help??

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>>41953347
i do

decline weighted sit ups
planks
decline Russian twists
leg raises

>>41954040
Read the sticky, faggot !

>>41953857
>>41953969
>>41954040
dont do this man

lean bulk

take it steady you can add muscle easy, no need to add fat too

>>41954141
Okok

>>41954136
There is always this ONE ASSHOLE WHO WONT SHUT UP.

Also, on russian twists, do i need to have my legs in the air, or can they be touching the ground, like when you do sit ups

Honestly, hanging leg raises is really all you need. The rest is diet.

>>41953436
You have far more muscles to worry about than abs, you fucking boney knuckly 13 year old boy.

>>41953831
I was 58 too. I'm at 62kg.
just do chest/arms/legs if you want to put on weight.abs ain't shit.

>>41954731
Thing is I know how to work those muscles, have enough equipmetn and I can take care of the diet. But wanted to pay special attention to abs

>>41955042
equipment

>>41955042
Stop caring about abs. You look like a concentration camp victim, which isn't aesthetic. After 10kg of muscle, or a year of consistent intelligent hard work under a mild caloric surplus, you can begin to worry about cutting down without looking like a sack of skin and bones.

>>41955398
>>41954923
>>41954731
>>41954141

So be it. Now, what workout plan? main goal is aesthetic body, not swole, so no SS i guess.

Also (and im really sorry that I have to ask this) But what is the difference between clean and dirty bulk?

>>41955549
>so no SS i guess
jesus fucking christ you're ignorant to a fundamental level
reevaluate your fucking life.

>>41955549
You should consider doing SS+accessories. It's not actually a meme as some people here say.

But if you still aren't convinced, there are tons of other novice programs you can use. I personally recommend the Alpha Destiny Novice Program.

>>41955589
This.

>>41955549
ITS NOT THAT YOU HAVE TO DO SS
ITS YOUR FAILURE TO RECOGNIZE SS AS A FOUNDATION STEP TO GENERAL STRENGTH WHICH YOU NEED TO EFFECTIVELY REACH ANY MUSCLE GAINING GOAL (INCLUDING AESTHETICS)

>>41955589
Then why are you here? Just to tell me that?

So you are telling me to reevaluate my fucking life? You are yelling at some guy on the internet beacuse he didnt know something you did know.

IF THE ONLY FUCKING WAY IS TO DO SS, THEN ILL FUCKING DO SS, I JUST DIDNT FUCKING KNOW

>>41955616
just because a bug is beneath me doesn't mean i wont crush it, child.

>>41955635
But do you have to? I would just go away after it gets what it wants, wont it?

>>41955645
it

Cant we just focus on the damm question? Dont know shit about fitness, thats why im fucking asking, otherwise I wouldnt be here, now would I?

>>41955549
Do SS or GSLP until the very first workout you fail to hit 3x5 while adding 10lbs to lower body lifts and 5lbs to row/bench every workout. This should be no more than 2-3 months. After, start a 3x week full body or upper lower/ ppl split that focuses on compounds. Slow bulk.

>>41955672
10x3 swims in the ganges
preworkout: ganges
postworkout: poo

>>41955549

Do SS, SL or something similiar for a few months and then maybe Upper/lower or PPL, Push/pull. Anyways the most important thing is to stick with your routine. As far as eating and "bulking" eat some of the things people here suggested if you have a hard time gaining weight just don't overdo it(I really don't think this will be a problem with you). Doing compounds will build your abs but you can do some additional excercises if you wish.

>>41955676

This guy beat me to it.

T:>>41955721

Will I get fat from doing SS, as so many peaple say?

>>41955776
you get fat from eatting a lot more than you would burn off. jesus christ you're so fucking dumb as if lifting weights would magically make you fat

>>41955776
WHERE IS THE FAT COMING FROM WHEN DOING SS

IF YOU CAN ANSWER THIS QUESTION ILL ANSWER ANY QUESTIONS YOU HAVE

>>41955776
>SS is exercise
>exercise burns calories
>will SS make me fat?

no SS will make you skinnier

>>41954119
Fuck i hope that's natty cause if it is fucking goals man

>>41955645
God can be we just ban summer fags? This count isn't going to listen anyways. He's just looking to get a six pack so all the 17 year olds at his family bbq will at least notice him for once in his pathetic life.

Kid just reading this garbage I can tell u have zero drive and zero potential to gain anything so I'll tell you now fuck off cause u don't have the will to get abs. >>41955616
>>41955549
>>41955042
>>41953831
>>41953436
>>41953347
I fucked format but am phone fag

>>41955898
lel this
pajeet pool party is his one chance to get with priya before the arranged marriage!

Alright I dont know anything about, lifting, exercise, fitness dieting, or anything like that. Why the fuck do you think im so skinny?

Im just repeating what I have seen through months of lurking. Dont have any idea what to do, im completly clueless about anything at all.

What the fuck did you expect.

>>41954119
natty? full routine? how long u been lifting for bro legit goal body

>>41953347
>>41953347
So am I fat fuck or something? Im 5'6" 210 lbs.

Based on the op picture i look like 20-30% bf probably closer to 30. Am I just a really big fat fuck? Because if thats not true then im somewhere around 165lbm which means even at 10% bf ill be 182 roughly.

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>>41956006
Oh photo for reference

>>41955967
I dont have expectations for losers.
If you lack the ability to learn on your own and to intelligently question things, valuable skills in any circumstances. You are deficient in more ways than just your body. Reexamine your life.

You were too fucking stupid to even understand the relationship between calories and fat

>>41953347
>1-4%
kek do people actually believe anyone can survive with a bodyfat that low? the lowest body fat any bodybuilder has ever had was 4%. 1% is literally impossible

So, in the end. Just do SS, and after that grab some random routine and follow it? is that it?

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>>41955967
I was the exact same as u 14 months ago. You know what the fucking difference is? I MADE THE DICISION THAT I WAS GONNA GET BETTER NO MATTER WHAT. And I didn't need a Taiwanese fake news forum to tell me what to do. I made a start and I'll be DUCKING damned if i stop before I get my goals. I saw ur type last summer, I've seen your type this summer and I'm sure I'll see if type next summer.

If you can't figure it out from the sticky then you'll never make it.

Your ignorance proves what a loser and weak willed peice of shit you are. 180 and never come back summer fag.

>>41956021
Janoy is that you m'lord?

>>41956027
DUMB DUMB DUMB DUMB DUMB

>>41956028
SMART SMART SMART SMART SMART

>>41956027
Jesus read the sticky or fuck off. This is not a self help group this is a collective of similarly driven minds go back to playing League or hearthstone faggot.

>>41956027
So... do you not think EATTING RIGHT has anything to do with this? Does your mom still make all your meals, boy?

>>41956030
I hate that I have his body type hence why im cutting 1200 cal cut

>>41956045
He's 16 easy it's so fucking obvious this kid can't even figure out what sick to put on first in the morning.

Jesus this thread activated my almonds

>>41956022
>>41956028
>>41956039
>>41956042
>>41956045

Alright, you tell me to go that I dont have the will to do nothing, just beacuse im asking how to do it. Where did you learn how to get fit, did you just started doing 123456789876543234567564321345473652145263474365142356u6 push ups a day?

Of course not, you did your research. The only difference is that Im asking here.

>>41956053
You look like a fuckin truck bro strong af.
Too bad only the bros will be impressed. Need to find a particular girl to like that body tho

>>41956071
that is a good body tho. Better than nothing.

>>41956062
I didnt beg strangers to spoon feed me. I did my research like any college kid would do. You're trying to ask daddy for help.

>>41956071
I lucked out and got one. Shes taller than me thank the lord and was a pageant model. Not letting that one go.

Thanks for the compliment. I just want abs now. My lifts are decent i just want to look jooocy at least once in life.

>>41956078
holy shit you sound like such a fucking incel loser like i hope you feel my pity traveling through the internet

>>41956080
neither did I. Just asked a few questions, and everyone raged like if a little kid just threw your phone out the window.

>>41956088

Is there anything I can say at this point that does not anger anyone. Fuck all if you think im that stupid why are you still here. I just wanted some help, if you arent gonna give it, just go away.

>>41956053
Op youll make it. A start is all it takes the diet will get easier. Just think, if I'm hungry my body is burning my fat. Hunger is part of the workout.

>>41956062 Kid this is gettojg embarrassing. You sound like the fucking idiot that brags about his PRs from his one day a week gym schedule. You don't deserve to be here unless you have the will to figure it out yourself. You have everything layer out infrknt of you but are to stupid, ignorant or fucking blind to see it. You say you've been lurking for a few months give me one recognisable meme from a thread and I will personally email everything you need to get started. But I'll bet you can't because I know ur a summer day and the family pool party is 3 days from now on the weekend and u think u can get a 6 pack in that time.

Keep coming kid ur hyping me up for my sets.

>>41956100
Kys
>>41956089
And kys


Fuck i can't imagine being this weak willed or daft. Bear mode bro is the only hope for this garbage thread.

>>41956105
What pool, what party. Most males in family are fat tho

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>>41956083
Drop (and maintain) 1lbs/week and next thing you'll be fucking shredded. Sucks how long it takes if one wants to retain (perhaps even grow) as much muscle as possible while cutting.

Hows your OHP btw? Cannon delts to create that V taper!

>>41956105
Not OP i just piggybacked his thread.

But yeah it sucks but i can see results. I got a few more months of this. Its just confusing as fuck being my height with my weight.

>>41956105
bunch of peaple raging is gonna help?

>>41954119
>planks
no

>>41956118
185 max ohp (ugly as sin) 155 for multiple sets. Slowly building. Harder when im on a cut but its building its getting there

>>41956122
Keep piggybacking bro, atleast u can be helped and we can discuss stuff with u.

>>41956128
We dont want to help you. You dont deserve it. If you're too dense to figure it out by now (you are), the majority of the board feels this way aswell.

>>41956128
You are ignorant as fuck OP.

You will never make it.

If the fact that we're raging at you and telling you to fuck off doesn't motivate you or piss you off. Then you are no better than an npc in a fucking video game spouting the same text over and over.

Ok so acording to the thread.

Do SS os GSPL for a few months, then PPL.

Eat a lot, wich wont be hard. And stick to the routine.

That is all you have given me.

>>41956172 Yes it also pisses me off that a bunch of peaple are mad at me, but what am I suposed to do, go crying to the corner, ignore them, or follow their advice? your advice is to fuck off, what the hell do I do.

Also Yes, im fucking ignorant, alredy said it many times, that is why I made the thread. Wouldnt have to If i knew anything. Everyone is gotta start somewere.

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>>41956139
I feel weak as fuck every session when im cutting but i found that if you slip in alternate exercises for your big lifts (eg behind the head, or dumbell, or standing clean and press instead of OHP - at adjusted weights ofc) every other session, my strength managed to progress in the big lifts still (over a 4 month period - i've dropped 20 lbs during that time and hit PRs for everything but squat fml you really need fat strength for that one)

>>41956142
Yeah kinda noticed OP wasnt getting it from all the advice everyone was giving.

So thought I could make this thread halfway decent

>>41956207
Advice is to fuck off, and do SS, mostly . Great advice isnt it?

>>41956188
you should fuck off

>>41956217
damn you are so dense you cant even tell when someone else is also implying you're a retard

>>41956205
I started throwing hang cleans and powercleans and they have helped everything. Front squats too. And barbell lunges. God fuck those things but they work.

>>41956188
HOLY shit it's only three or so people spergong on you. I've been the main one. IF YOU CAN'T DECIDE FOR YOURSELF WHAT TO DO NO ONE WANTS TO HELP A WEAK WILLED SHEEP THAT LISTENS TO OTHERS ON A TAIWANESE SOAP SCULPTING FORUM.

>>41956227
Kek, this is why I hate summer

>>41956217
Was it that hard to wrap your head around? Fuck off m8

>>41953347
Gonna screen cap your ignorance OP for keks in the bulk season. Say cheese.

>>41956237
Well I never wanted to do SS on the first place, never thought I had to. What I thought I had to do is to grab some random routine on the internet or somewere, start eating right, do cardio, stick to the routine, sleep well, and that stuff.

Now I have been told to eat a lot, follow this board´s bible. Me disagreeing was enough to make everyone mad.

What the hell do you even want me to do. I want to exercise, I want to look good, I want to get ripped. I have the will, but I just didnt know were to start. So I asked here. Apparently that is a sin and im going to hell for it now.

>>41956280
Start at the gym
LOL YOU'RE NEVER GONNA MAKE IT

>>41956280
Did u even read the sticky kid? Did you really browse like you said? Come on we're not fucking idiots.

>>41956303
Yes I did read it, yes I have been browsing.

>>41956280
You've been lurking for months but your knowledge seems to amount to only things said in this thread.

Either you're a perennial loser or you're retarded. I mean come on this vitriol in this thread would be enough to motivate a normal man but you can only whine and whimper and continue to beg the ones that demean you. Your father would be disappointed.

>>41956329
His whole chain of ancestors back to the original man that fought in crusades and impregnated his greatest grandmother would hang there heads in shame if they could see the result of their spawn. You are pathetic OP go back to your video games and shame full way of life.

>>41956350
>pajeet / shitskin
>has honorable ancestors
Doubtful

>>41956367
Kek

You know what, lets tell the full story, shall we?
So, after being on 4chan for a few years now, I started browsing /fit/. I have always had some interest in fitness so yeah why not. What came out of it was the following.

Got a routine that I liked, and decided to try it. First day trying, got fucking destroyed. My legs were sore for a week. Best part? that wich got my legs sore were only 100 jumping squats. I thought best way to go was to modify the routine a bit. replaced jumping squats for normal squats, and did the same with any exercises that were too hard for me at the start. I followed this routine for 2 months. Got used to it, and I was loving it. Got better at all the exercises, even got a little bit stronger, and actually looked a bit better.

Everything was well, untill I found out that I had lost weight instead of gaining it. Felt bad. Really bad. Seemed like everything I was doing was wrong, rght? I wanted to get bigger, and ended up smaller.

Right now the only exercises I do is swiming on weekends, and do cardio.

I feel like I fucked it up that time, and dont want to fuck it up again. So that is why I made this thread on the first place. Any more questions?

Lol all this time and this stupid fucking loser OP still hasn't mentioned counting calories even once. No wonder you're a lost cause.

>>41956392
OP you prove to me like I asked u in >>41956105 you tell me one recognisable thread, I'll give u everything you need. I'll answer your questions I'll provide you with my step by step progress. BUT right now I'm guessing ur a reddit fag that checks out r/4chan occasinaly and sees fit threads posted there. Prove me wrong and I'll help you. Otherwise you can go join the other SHEEP on ur sinking shit ship of a website. We Don't need weak minded or weak willed people browsing here.

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>>41956392
This was the routine. Likely meme tier but what the hell, it was my first time. I did like this

>Purple: Monday and Thursday
>Orange: Tuesday and Friday
>Blue: Wednesday and saturday
>Sometimes did green on sundays, or used it as rest day.

>>41956434
Fuck are u ever helpless m8. Which links did u check on the sticky?

>>41956431
You want me to give you a meme? Is that it? You want to me to show you something you probably see a hundred times a day? whtas the use?

>>41956448
The one the fucking front page. Also, got that routine from here.

>>41956455
Honestly the fact that you didn't post this in a QTDDTOT already shows that you've never browsed this board before an hour ago. Fuck off OP no one call help your pathetic ass.

>>41954119
Why is your penis semi-erect in this picture? Did you fluff prior to taking?

>>41956473
I did, many times as a matter of fact. Before I tried that shit out I made many, MANY threads, and asked out on several other threads. Got a few answers, and well, I ended up trying. Fucked it up

>>41956505
OP you are lying to strangers on the internet I hope you know how pathetic you are.

>>41956531
How do you im lying? Im telling the absolute truth. If you dont want to belive me then fuck off to hell.

>>41956505
What is your lean body mass (it's impossible for this to be your current bodyweight)? What is your TDEE? If the answer to any of these questions is, "I don't know" then conrgats you've failed to read and comprehend the sticky.

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>>41955798
>you get fat from eatting a lot more than you would burn off. jesus christ you're so fucking dumb as if lifting weights would magically make you fat

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>>41956566

2,059
calories per day

>>41956594
>166 cm

WHEN WILL THEY LEARN

>>41956566
Good enough for ya?

>>41955549
This is the most stupid bait why is anyone responding?

>>41953368
How fucking short are you? When will manlets leave?

>>41956594
>166cm

ahhahahahahahahhaaahhaahhahahahahah

>>41956658
You know what guys? Im going to sleep, almost 1AM, and tomorrow have to do some important shit.

Gonna try to do my own thing again. See how it turns out. Will post whenever change.

Feel free to drop some advice. If not. then just go away.

Thanks to anyone that actually helped, and to everyone else, fuck all your past and future generations useless pieces of fucking dinosaur shit.

Always remember, this thread was not bait. If I actually make it god dammit im gonna have a good laugh.

>>41956594
>5ft5

i'm sorry dude but you need to just become a trap

>>41956697
go away

>>41956697
>Reddit spacing
>Manlet
>Is stunted intellectually as well as physically

>>41956697
Anon it's me again. I sincerely hope you make it.

But I know you won't.
You can look for my post on leddit in the winter when I post it here and somebody reposts it.

>>41956697
SERIOUSLY I WANT TO SEE THAT DRIVE. YOU'LL MAKE IT

>>41953347
Fat guy here, i'm at 28% fat, got an analisis today and my "body age" is 54 years old, i'm 27.

should i start going to the gym ASAP?

>>41958156
too late. give up. start smoking and eating exclusively deep fried "foods"

>>41958214
tfw i already smoke(switched to "vape" a week ago).