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AProScripter

ABs Finally showing a bit! :D

10 posts in this topic

So, I went to check on my progress today and I didn't even workout today, but I am able to see my abs finally! I have been very slowly gaining a little bit of weight, but putting on massive muscle improvements!


Workouts:
-------------
I don't really have a set workout each day of the week but what I try to do each week is:

Cardio: At least 3 times/week
Row machine: 2-3 times/week
Arm curls: 2 times/week
Squats: how ever many I feel like
Abs: almost every day. (Don't say I shouldn't, because 1: it's a muscle that recovers in a day, 2: I am getting really good results of doing it everyday the past almost 4 weeks. )

What I take(supplements):
Morning when I wake up:
----------------------
1 pack of animal cuts
3 vitamin d (1000)
random amount of bcaa's

Throughout the day:
----------------------
random amounts of bcaa's

Lunch:
----------------------
1 pack of animal cuts
random amounts of bcaa's

Before workout(45mins before):
----------------------
2-3 scoops c4 creatine(pink lemonade)
1 pack of animal staks

Here is a daily breakdown:

Breakfast(5:15 am):
--------------
Oatmeal
Scrambled Eggs
Turkey Sausage
Greek yogurt
Orange Juice
Water

Total fat(g): 17
Total Carbs(g): 60
Total Protein(g): 33
Total Calories: 528

Snack(7:30 am):
--------------
1(2oz) Bag of Almonds/Pecans
Water

Total fat(g): 34
Total Carbs(g): 10
Total Protein(g): 9
Total Calories: 350

Snack(9:30 am):
--------------
1 Powerbar
Water

Total fat(g): 6
Total Carbs(g): 25
Total Protein(g): 20
Total Calories: 210

Lunch(11:45 am):
--------------
Chicken
Broccoli
Water

Total fat(g): 1
Total Carbs(g): 6
Total Protein(g): 28
Total Calories: ~140

Snack(2:00 pm):
--------------
1 Powerbar
Water

Total fat(g): 6
Total Carbs(g): 25
Total Protein(g): 20
Total Calories: 210

Dinner(after workout, usually 5pm-6:30pm):
--------------
Chicken
Broccoli
Protein Shake(2-3 scoops with 12-16 oz whole milk(red cap))
Water

Total fat(g): 19
Total Carbs(g): 48
Total Protein(g): 94
Total Calories: ~965-1040
================================================== ===================

Daily Total:
----------------------
Total fat(g): 83
Total Carbs(g): 174
Total Protein(g): 204
Total Calories: ~2403-2478

Current Height: ~5f 8.75in
Current Weight: ~159lb

 

abs_after_Workout.jpg

Edited by AProScripter

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lol i thought this meant antibans

 

 

 

 

 

lol i thought this meant antibans

 

 

 

lol i thought this meant antibans

 

lol, xD My bad guys...

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IMO this is the best ab exercises. Makes my shit pop right out.(Set with other exercises obv)

 

http://www.bodybuilding.com/fun/ms-fit5.htm

 

Are you really putting on weight at 2400 cals?

 

I'm 5"10 160lb and my maint is around 2800~ but I'm around 14~% bf.

 

 

Also how much of those 174 carbs are from sugars? drop those powerbars for rice/tuna imo.

Not really sure what your goals are but if you're wanting to build muscle you should drop some of those fats for carbs. You want 50-60% carbs.

 

**Real Talk**

Poo is a pretty good indicator of how your body is reacting to your diet. if your shits are slimey/sticky your fat intake is 2 high.

Edited by kiwiownage

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IMO this is the best ab exercises. Makes my shit pop right out.(Set with other exercises obv)

 

http://www.bodybuilding.com/fun/ms-fit5.htm

 

Are you really putting on weight at 2400 cals?

 

I'm 5"10 160lb and my maint is around 2800~ but I'm around 14~% bf.

 

 

Also how much of those 174 carbs are from sugars? drop those powerbars for rice/tuna imo.

Not really sure what your goals are but if you're wanting to build muscle you should drop some of those fats for carbs. You want 50-60% carbs.

 

**Real Talk**

Poo is a pretty good indicator of how your body is reacting to your diet. if your shits are slimey/sticky your fat intake is 2 high.

 

I eat the powerbars because I am in class when I have those snacks and I can't be sitting in class and whip out some food in a container lol.

 

Good shit man keep at it.

 

 Thanks! :)

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Optimal workout frequency for natural lifters is at least 2x/body part/wk. Abs recover about as quickly as anything else. You can train your whole body every day without overtraining if you do low volume/low intensity each workout. Meal frequency is quite irrelevant. As long as you eat at least 2 meals a day with a few hours apart and within 4-6 hours around your workout on your lifting days, you'll be fine.

 

There's no need to only eat chicken/rice etc "clean food". As long as you hit your macro+micronutrient intake, it won't matter if you do it with bro-food only (painful and unnecessary), or hit your macros/micros by eating a wide variety of foods, including pizza and other good stuff. Just make sure to get a good amount of fibers, not too much saturated fats and a fair amount of omega 3s, get a decent amount of protein from sources which contain all of the essential amino acids, eg: meat,eggs etc.

 

Sources: I know my shit. Peace out bai.

Edited by haerfa

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