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Don't pm me asking questions if you are not going to message me back with a thank you after a lengthy answer or if you are going to debate with my experiences. If you can't say please and thank you, ask your mother to teach you some manners.
I agree with @Username. Abs ARE made in the kitchen but it's pretty bullshit unless you have some sport you're playing that works them out that you will have nice abs. I do hanging leg raises every other day + any movements that contract/use your abs. I like hanging leg raises/leg tucks whilst hanging from a pull-up bar/captain chair/ literally just need less than 10 minutes every second day/ 30 minutes per week to burn them up.
I don't have amazing abs but they are certainly coming in. I also do these lying alternate elbow to knee things. I feel it in my core nicely. Pretty much just go by feeling. It's not rocket science srs i used to overthink things. Now i just do shit. It's a nice change in my personality
The best diet always meets the following criteria:
1. Caloric Deficit - It is sustainable
2. Adherence - You'll stick with it
3. Lifestyle - It isn't an inconvenience
4. Hunger management - Meal size/density manages your hunger levels
5. Nutrient Profile - Quality of food meets your micro-nutrient needs.
Since everybody is different this can vary, some people only require a small 200-300 caloric deficit combined with exercise while others need larger deficits based on their Total Daily Energy Expenditure.
I echo what Username, suggested- regularly train abs!
Hit them at least 2x a week and hard. For crunches exhale fully during the rep to get a greater contraction in the lower abs. Mix it up between upper/lower, obliques/lower & serratus. Eventually you will be able to pull off a decent 6 pack that doesn't require being in single digits. Right now I can't be any less than 12, perhaps 11 but my top 6 and obliques are well defined.
In terms of diet: I have used cyclic ketogenic in the past with success. This was for my first cut though. Since then I've just eaten fairly cleanly (no sugar, only brown rice/oats/sweet potato & other veg for carbs) and kept doing some cardio.
As long as you train with real intensity, in the long term you won't need to resort to extreme dieting.
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I didn't think the "Get Hung" guide would have girls eyeing my bulge. It did.
I didn't think that your exercise and diet advice would have girls checking me out. It did.
I DEFINITELY didn't think that your hair-loss prevention would fix my hairline. Not in a billion years. It mother fucking did. You saved me a crazy amount of time, a ton of money, unnecessary pain, and destroyed my #1 source of anxiety. DESTROYED IT.
Kratom is next!
To anyone reading this, follow through, read this material, APPLY this material, and enjoy life.