2700-3000 calories with around 150g of protein. I eat whatever gets me there.
Ab routine is 4x10 hanging leg raises after every lifting day. On rest days, I do cardio and work exclusively on abs. The routine for that is 4x10 hanging leg raises, 4x15 ab wheel rollouts, 4x15 sit ups on a decline bench, and 4 sets of weighted planks.

not particularly, they're for your back. only way to really benefit chest from pulls is to switch to chin ups and go close grip and squeeze your pecs together while pushing forearms towards each other to accentuate it but even still there are better ways

I already only drink coke once in a blue moon, and water otherwise.

Biggest obstacle for me rn is finding easy recipes I can do daily.

That makes sense. So basically bench press is good but just add variety. I’ll keep that in mind thanks man 👍🏾

What exercise do you do for abs? I usually follow a YouTube video but idk hasn’t really been working

@TOKYOFROMTHEEAST take notes

How do you prepare it?

I’m not fat

It’s hard to eat clean because i can’t find any straight forward recipes I can rely on daily

np dude. & if you wanna go the benching route the quickest way to blow it up is to focus on your triceps and your back. once you can engage those muscles as well while benching you'll be able to handle a lot more

If you want abs you just have to cut down to 12% bodyfat. It's all just calories-in calories-out, I'm still doing a cut and currently I'm 17% but previously I was round 32%, I lost around like 40 lbs in total and I can see my abs because I banked a bunch of muscle that I gained in HS weight training.

If you want them quick get into a deep caloric deficit, eat very little, and do an hour of high intensity cardio. That's more or less what I did.

It’s okay bro. If it makes you feel any better females don’t care nearly as much about abs as you think they do. If you look strong and masculine they will still be just as attracted to you.

I’ll probably never have a six-pack and honestly I don’t care. Keeping your abs looking good takes an insane amount of work and time. I’m satisfied just looking like a gorilla.

I exercise for other benefits besides just looks yeah, but I’ve always wanted abs and never got them. All my fat stores in my mid section. So I got toned arms and legs but not a toned abdomen, it’s so frustrating

Man you don't even have to eat clean, I was eating pizza and ice cream during my cut and still lost weight. Counting the calories and satiety is what matters the most.

everyone keeps saying clean diet but HOW SWAY GIVE ME SOME RECIPES OR SOME S***

Bro that’s fine. I’m sure with enough work you could probably get abs but like I said, if you’re already genetically predisposed to have more fat store in your midsection, you’ll have to constantly work to keep them there.

I just say you should accept your body type and make yourself look as good as you can be.

📝

find out your TDEE
tdeecalculator.net
take that number, that's how many calories a day you should eat for maintenence.
each week decrease that number by like 100 calories (don't go lower than 500 tho overall).
download myfitnesspal, put your goals in to match what i just said. eat whatever the f*** you want as long as it fits within the macros you set

Go get Greg Doucette's Anabolic Cookbook, if you know where to find it. It has a bunch of high volume foods that still taste and are low calorie. I eat out constantly so I just ate a meal a day and capped it around 1000 cals.

I suck at cooking

So how do you count calories for foods that don’t come in packages? Do you just google it and get a rough estimate? How do you know how much calories you burn a day? I got an Apple Watch I wear all day but idk it doesn’t seem very accurate (says I burn less than 500 calories usually)

I don’t have abs but I have no doubt that I can get em in 6 weeks if I tried

I’m a layman, that thread seems unapproachable lol

Does this actually work?

Mine are just starting to show more

Like others have said it comes down to your body fat percentage over anything else. Low fat diet, cardio, and compound lifts will get you there. If you need to lose weight eat at a caloric deficit for a while

join it you will learn a few things