Wahoo if you wanna get abs you should try the keto shit in the other thread
http://www.mensfitness.com/fitness/workout_routines/550
I’ve been doing this ab routine right around a month with noticeable results. It is about 30 minutes of suck but I enjoy it.
You need to get your body fat down first
Start hanging out with other people who lift, hang out less with people that party all weekend, and/or lazy people. Fat/obese people are the worst to hang out with, not to sound mean, but it’s the truth. Go hang out with some fatties, and you’ll end up at BK or any other fast food joint at some point during the day. Then you’ll be snacking on Doritos and playing video games watching tv all day long. Their habits are infectious.
I have low body fat, its my inner abs “transverse Abdominus” that need to be trained, i let myself get too comfortable and let my stomach stick out when im full or standing or setting all day… i work in a office and let my posture get bad 
Dr. David Ryan - Profile Page I’m going to start doing this! Also more ab workouts too, but my body fat is deffinitely low enough, i can flex and see them.
[sarcasm] anything more than 2% is too much [/sarcasm]
haha, i would need to find some Juice for that lol, im not gonna start cutting until maybe june or later, depends if i am happy with my size at the time… i probly wont be though Wish i could hit 200lbs, but i think i can probly hit 175lbs maybe… I started about 2 or more months ago actually consistently going this time around and taking my creatine. I started @ 150ish and now im 165ish. 
oh i take Trinitine, its good stuff! Doesnt say proprietary blend on it.
I have 3 really good friends and they all work out every day. I have good habits other than I have a hard time being devoted to going to the gym. I think its because I am in ‘ok’ shape that doesnt need any immediate attention, and I have always been in that shape. I would like to be more cut and have more endurance, but its not something that keeps me up at night.
i just read that lol, i eat BK sometimes what wrong with calorie dense food when your bulking? Anyhoo my friend i go to the gym with was over weight but he’s been trying to cut, he went from 300lbs to 22X’s, he eats alot healthier then me, some people just have those genes.
I wish I could remember to take reference pics. These are the only ones I have that sort of work:
This is a pic I took yesterday for a competition I just started on MMAF, 175lbs~.
My goal is to be 185 lean pounds by end of this summer, ugh it’s so much work to gain from nothing without adding a ton of fat.
attached is me last summer or sometime, 150lbs~.
shit, first day back was rough. I feel like I am going to puke.
I didnt eat anything before going so I think that saved me from actually puking. there has to be a better way though.
ive got to get my head back in the game.
im becoming less and less motivated to go as of late. usually i go 4x a week but ive been slacking and going 2-3x… fuck!
i’m thinking of taking a week off of lifting and letting my shoulder really heal. its been bugging me lately and ive just been telling it to fucking man up and stop being a bitch. i’ve got two days left in this week (core and chest) and then I think im gonna just do a week of cardio and core-based circuits.
What’s wrong with BK? Well for one, you’ll be eating a TON of fat. It’s 100% fine if you are an ectomorph (tall skinny) which you sound like you are, but you don’t want to eat that everyday. There’s a lot of junk in there that your body doesn’t need. A few times a week is perfectly fine for guys like you.
Write down EVERYTHING that you eat during a typical day (don’t lie). Break it down into:
Calories:
Protein:
Fat:
Carbs:
If you are an ecto and you want to bulk, you NEED to eat 1.5 grams of protein per/lb of bodyweight and roughly 20x-22x your bodyweight in calories. Meaning if you weigh 200lbs you want AT LEAST 4000-4400 calories.
A typical day would be 6-7 meals, each meal having 30-40 grams of protein, 650 carbs, 15grams of fat, etc…Once you see some weight getting put on, THEN ADJUST YOUR FAT INTAKE if you notice yourself smoothing out a little. If you are growing/bulking and it’s noticeable DON’T CHANGE A THING!
If your calorie count is too low, then your body will burn up muscle and fat just to sustain itself on its day-to-day functions. Ectomorphs are notoriously good and wasting muscle and fat away as fuel. You NEVER want to be in that state. Up the calorie count and then back it off if need be if you are smoothing out.
word. sidenote: if you switch to a keto based diet, your body wont actually use protein/ muscle as fuel at all (from my understanding)
Ya i know i deffinitely need to eat more, but i work on the phones and i dont have as much time to eat that much food, I try to make sure i have a BIG breakfast, and then around 10 i make sure i eat something like maybe even a ton of goldfish! Then on Lunch if i pack it, i try to eat alot then too, Its pretty easy to get side tracked sometimes and not eat, but i have been real good lately. Its deffinitely tough to try to keep up with my over weight friends he eat way less and lift alot more weight then me lol
I am on the phones for work too and here is my daily diet(I work 1230-9)
-Protein shake after going to the gym
-cereal for breakfast
-bananna and granola bar sometime around 10
-sandwich and protein shake for lunch (egg salad, turkey)
-then at work inbetween calls I snack on:
–2 carrots, 2 celery sticks, cucumber, cheese stick, trail mix, yogurt
-some sort of meat based dinner; meat loaf, pork chops, etc. usually have potatoes and veggies with that.
AND I AM ALWAYS HUNGRY.
edit: I just ate my sloppy joes I had brought for dinner. guess its bacon cheese burger for lunch from the cafeteria. lol
You dont eat before you go to the gym? I have to eat something before i go to the gym other wise i feel like i have no strength/energy. I deffinitely eat more then you do, idk its pretty tough, i dont like to cook very often either! I take my whey protein maybe 3 times aday not as a meal replacement but basically included in my meals, well except before i go to bed i only take protein and a cup of milk.
no. I feel if I did I would probably puke. any suggestions?
I have a banana before I leave work to go to the gym - run 2 miles then drink a protein shake while cooling down for 5-10 mins, then continue on to lifting, have another shake right after, then go home and eat.