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Need help getting 6 pack

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  • #31
    Yeah it is all about body fat and diet.

    As for ab workouts... all you really need is Squat heavy and maybe some planks after to finish them off... also turckish get ups are good.

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    • #32
      what are turkish get ups?
      I agree it is all about diet and big compound movements like squats which help boost testosterone levels nad boost fat burning.

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      • #33
        Hold a kettlebell above your head with a straight arm. Without bending that arm, lie down on the floor keeping the kb above your head. Now do the same in reverse and stand up. That would be one rep.

        They are NOT fun, but very effective.
        Do what you love and do it often. If you don't like something, change it. if you don't like your job, quit. If you don't have enough time, stop watching tv. If you are looking for the love of your life, stop, they will be waiting for you when you start doing the things you love. Stop over analyzing, life is simple. When you eat, appreciate every last bite. Some opportunities only come once, seize them.

        https://www.facebook.com/ForgedFromFat

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        • #34
          Originally posted by intreker05 View Post
          Eh, I think Broscience is mostly focused on crunches and sit-ups. Most CW I've seen, at least in the past 5-6 years, is much more food focused. of course, it's still in the 20-40-40 range when it comes to fat-protein-carbs with what it calls a "healthy" diet. But hey, you can't win 'em all...yet.
          20-40-40? I wish! It's back to the UD2 this week. That means 20-60-20! Can you say "tired" after 72 hours?
          Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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          • #35
            In addition to the power lifts, overhead presses are a great addition for core conditioning.

            Also, here is a great TGU tutorial series from Neghar Fonooni ... Turkish Get Up Tutorial (part one) - YouTube
            http://facebook.com/fitmountain

            Know your limits. Then shatter them.

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            • #36
              There's no need to do direct abdominal exercises if your weights routine includes the big compound movements. I find that chins/pullups especially hit my abdominals big time. I always have DOMS in them after I've done these exercises.

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              • #37
                Originally posted by thebiggfella View Post
                There's no need to do direct abdominal exercises if your weights routine includes the big compound movements. I find that chins/pullups especially hit my abdominals big time. I always have DOMS in them after I've done these exercises.
                T NATION | Issue 627
                The above article goes through a bunch of different exercises and found out that bodyweight chinups are the one exercise that stimulates your abdominals more than any other. Hanging leg raises are the next closest, but only at about half the rate of a chinup.

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                • #38
                  Originally posted by ChocoTaco369 View Post
                  If you think you have to eat a high fat, low carb diet, you'll never get ripped my friend. If you want to be in the sub-10% body fat range, you're gonna have to embrace top round roast, tuna, chicken breast, white rice and potatoes
                  Chaco - you've made great progress and should keep doing what you're doing - it clearly works for you.

                  But I wouldn't go as far to spread the message that you NEED carbs to get ripped. Or that adding a shit ton of carbs is even the best method for that. I'm not saying it won't or can't work, but so does <150 carbs (without the adding a 5X5 workout to your pancreas).

                  Like I said, though - well done!

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                  • #39


                    I do no direct ab work and eat below BMR (1380) 5-6days a week and one large refeed on Sunday. Only Sunday is above 150g carbs, the rest the time it's between 50-100g.
                    http://kitoikitchen.blogspot.com/

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                    • #40
                      Originally posted by kitoi View Post


                      I do no direct ab work and eat below BMR (1380) 5-6days a week and one large refeed on Sunday. Only Sunday is above 150g carbs, the rest the time it's between 50-100g.
                      Dude, you're killing it! Kick ass picture.

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                      • #41
                        I have gotten significantly leaner since eating alot of squash and potato as opposed to just leaves and the like. Basically starch.

                        I'm not sure i'd ever eat what chocotaco is eating(not sure what half that stuff actually is), but carbs have definitely helped me lean out. As far as abs go, i find crunches to be in the same category as all isolation work- Pointless. The best anterior/interior core work is lifting heavy overhead, squats, deadlifts, (any O'lift aswell actually), and BW things such as dips/chins and so on. Plus KB swings. basically, anything that means the whole body is required to do the movement!

                        I also do pull ups on a set of gymnastic rings with my knees raised- this hurts. But essentially, i will only perform movements that have a purpose. Crunches don't. If you do these things above ^^ and have a clean diet, visible abs will come. Whether that means less or more carbs is entirely dependant on your disposition/metabolism/genes.

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