Dat 6 pack!

[MrTwilliger]

So this thread is aimed more at the fitness-inclined SRF members, so for anyone else who cant contribute or take any of the advice on board, I'm sorry for excluding you

Over the past couple of weeks I've been working hard and focusing in on one of my fitness goals. I'm a thin guy, I'm about 175 cms and currently (after losing 5 kilos in the last 2 weeks), 65 kilos. I have a small amount of muscle, but not really a whole lot. For all intents and purposes I am a scrawny nerd.

But back to my goal! I've been working hard on trying to add a bit more definition to my chest/torso and achieve what I'm calling the "6 month 6 pack". Basically in 6 months time my goal is to develop a 6 pack. I'm not talking about some perfectly chiseled work of art that people will be mirin' till the end of time. I'm more so looking for a bit more of a muscle definition and a small 6 pack shape as opposed to my flat, 'you can see my ribs through my translucent skin' body I have now. I just want to have a bit more confidence in my body, you know? Prior to contrary belief I'm an incredibly insecure guy.

The biggest problem is I don't really know what the most efficient way to go about this process is. I'm a very fit guy, I've always enjoyed running, play a lot of sport and work a part time physical labor job. But I've never been to a gym before or had any sort of training in relation to muscle development. To make the process even harder I am also incredibly poor as I'm a Uni student who lives in campus and I'm sure many of you people know that particular pain.

So for the last 2 weeks I've been running more, doing sit ups, push ups, squats and jumping jacks nearly every night and trying to eat as much protein as possible. I cant join a gym due to money restraints and I can't afford protein shakes, either. But I eat a lot of meat/tuna and a lot of grains so I'm hoping this supplements it a bit.

What I'm asking for is a bit of practical advise (not "take brotein shakes do you even lift brah?") that will help aid me along in the process. I can't afford a gym membership so I am limited to activities that I can do in the local park, my Uni dorm room etc. Also what kinds of food would you recommend eating? Is there anything that's incredibly high in protein which also happens to be super cheap that you can recommend? Remember, I'm poor, so not shakes guys.

I'd really appreciate any advice that y'all have to offer. I don't have any shirtless pictures, but I'll add in a picture of me taken a month or so ago to perhaps give you a better understanding of my shape and size. Hopefully some other people are under going similar fitness goals and we could share our results, help motivate each other etc. Thanks in advance to anyone who posts seriously and gives me the advice I greatly desire

TLDR; I'm poor, thin, looking to work on a 6 pack and need help with what to eat/do. Paying in cookies.

This photo was taken on Australia Day (28th of January), so I've lost another 5 kilos since then. So imagine this but a little skinnier.

Spoiler!

[Vortexx]

Protein isn't the only thing you need to eat for muscle gain. You also need to eat vegetables and carbohydrates. Carbs provide the energy that fuels your muscles. Also you shouldn't eat chocolate/candy/burgers/pizzas. Only eat healthy food. You could cheat and eat a burger once a week though.

"Is there anything that's incredibly high in protein which also happens to be super cheap that you can recommend? "

Check this out.
http://scoobysworkshop.com/protein-sources/

Also, this website has lots of good information if you want to workout. All you need is a set of dumbells and you can train almost every muscle.

The key to gaining a visible six pack is to drop your body fat below 10%. Do something like this: http://www.youtube.com/watch?v=zYQdLtam6xA

Do as many Crunches, Bicycles, and hold Planks as long as you can, then rest for 1 minute, and then do it again for like 4 times. Then jog/bike for 20 minutes. You should do this every day.

[Majorharper]

If you are "poor" and need quick easy protein, without paying 50$ a bucket of protein shake powder, use milk and chocolate powder, you will be getting roughly the same )more or less) than a protein shake.

[Melez]

Protein isn't the only thing you need to eat for muscle gain. You also need to eat vegetables and carbohydrates. Carbs provide the energy that fuels your muscles. Also you shouldn't eat chocolate/candy/burgers/pizzas. Only eat healthy food. You could cheat and eat a burger once a week though.

"Is there anything that's incredibly high in protein which also happens to be super cheap that you can recommend? "

Check this out.
http://scoobysworkshop.com/protein-sources/

Also, this website has lots of good information if you want to workout. All you need is a set of dumbells and you can train almost every muscle.

The key to gaining a visible six pack is to drop your body fat below 10%. Do something like this: http://www.youtube.com/watch?v=zYQdLtam6xA

Do as many Crunches, Bicycles, and hold Planks as long as you can, then rest for 1 minute, and then do it again for like 4 times. Then jog/bike for 20 minutes. You should do this every day.

scooby pls

[heroo]

first thing you need to do, QUIT THE CARDIO! DONT EVEN RUN FOR 5 MINUTES!

Next thing you need to do is start eating. Not the kind of eating you've been used to up until nowm, but eating in beastmode. Try to eat atleast 10-15 slices of bread a day and a high carb meal everyday. For example:

08:00: 3 slices of bread

10:00: 5 slices of bread

12:00: 5 slices of bread + fruit

14:00: 2/3 slices of bread

17:00: Very high carb meal like rice/potatoes/pasta and huge piece of chicken.

After your main meal, dont eat alot of carbs anymore, cause it's no use. I usually eat some fruit, chicken/ salad in the evening.

The most important thing is the main meal. You really have to eat alot. Eat to the point where you almost have to throw up. You need to get ur stomach used to take a huge amount of food.

Do this and train well and you will see HUGE results within the 2 months. You will gain alot of power and alot of muscles.

The key to a trained body is: carbs - proteins - training. If you make sure you get alot of these 3 things, your body will go in supersaiyan mode.

[Vortexx]

first thing you need to do, QUIT THE CARDIO! DONT EVEN RUN FOR 5 MINUTES!

The sad thing is people might take this post seriously. I didn't even bother reading the rest you've said. OP wants to get a six pack and have a lean body, not bulk up and become a Snorlax.

[I Am Vegeta]

[Vortexx]

Are you ever going to stop shitposting? You've made lots of threads with walls of text you copied from other forums as a pitiful troll attempt, and you're posting pictures of ripped people claiming they are yours. It's really easy to reverse-trace them and find where you got those pictures from. Trolling a near dead forum, you must be really desperate. Haha.

Also to OP, you should also do pullups. You will train your back and biceps hard with pullups.

[I Am Vegeta]

first thing you need to do, QUIT THE CARDIO! DONT EVEN RUN FOR 5 MINUTES!

The sad thing is people might take this post seriously. I didn't even bother reading the rest you've said. OP wants to get a six pack and have a lean body, not bulk up and become a Snorlax.

actually op isnt in a skinnyfat status from whats ive seen in his pict so he could bulk a bit, his bodyfat is probably around 10% anyway.


and yeah cardio is acutally counter productive if you try to put muscle mass, unless you can do it for 2-3 hours straight at 130bpm then you'll be loosing fat instead of muscle, but nobody do that.

good diet+lifting = better than shitty diet+cardio

as for the exercises i'd say you should do some compound movements like chin up, pullup, squat, pushup.

there's alot of stuff you could do only using bodyweight

[heroo]

first thing you need to do, QUIT THE CARDIO! DONT EVEN RUN FOR 5 MINUTES!

The sad thing is people might take this post seriously. I didn't even bother reading the rest you've said. OP wants to get a six pack and have a lean body, not bulk up and become a Snorlax.

Yuppppppppp, when you have maintained a ripped body for 5 years and have been training 5 days a week for 5 years, come back and tell me what to do.

Anyways OP, if you want to achieve your goals, quit the fcking cardio. You don't need it at all at this moment. You have to bulk up, develop some muscles, cause you a jalapeno on a stick right now. Once you got some body and muscles, you can work on getting shredded. But getting shredded and bulking at the same time is impossible. So that's why people bulk before going shredded.

[I Am Vegeta]

Are you ever going to stop shitposting? You've made lots of threads with walls of text you copied from other forums as a pitiful troll attempt, and you're posting pictures of ripped people claiming they are yours. It's really easy to reverse-trace them and find where you got those pictures from. Trolling a near dead forum, you must be really desperate. Haha.

Also to OP, you should also do pullups. You will train your back and biceps hard with pullups.

lol posted 1 picture and like two pasta and now everything i said is stolen?

bplease

[Vortexx]

first thing you need to do, QUIT THE CARDIO! DONT EVEN RUN FOR 5 MINUTES!

The sad thing is people might take this post seriously. I didn't even bother reading the rest you've said. OP wants to get a six pack and have a lean body, not bulk up and become a Snorlax.

actually op isnt in a skinnyfat status from whats ive seen in his pict so he could bulk a bit, his bodyfat is probably around 10% anyway.


and yeah cardio is acutally counter productive if you try to put muscle mass, unless you can do it for 2-3 hours straight at 130bpm then you'll be loosing fat instead of muscle, but nobody do that.

good diet+lifting = better than shitty diet+cardio

as for the exercises i'd say you should do some compound movements like chin up, pullup, squat, pushup.

there's alot of stuff you could do only using bodyweight

Is Heroo your main account? Because you're agreeing with Heroo's troll post. And you both got Dragonball Z avatars. I wouldn't be surprised if this was true.

I never said OP should take a bad diet. What heroo suggested was ridiculous. You should never eat to the point where you almost have to throw up. You will only get tons of fat and get a belly like that. You need to eat til you're not hungry, not til you're full. Cardio is obligatory for a six pack. It'll burn the fat that's covering your abs. Not only that, it'll strengthen your heart muscle, and help you gain muscle.

[I Am Vegeta]

first thing you need to do, QUIT THE CARDIO! DONT EVEN RUN FOR 5 MINUTES!

The sad thing is people might take this post seriously. I didn't even bother reading the rest you've said. OP wants to get a six pack and have a lean body, not bulk up and become a Snorlax.

Yuppppppppp, when you have maintained a ripped body for 5 years and have been training 5 days a week for 5 years, come back and tell me what to do.

Anyways OP, if you want to achieve your goals, quit the fcking cardio. You don't need it at all at this moment. You have to bulk up, develop some muscles, cause you a jalapeno on a stick right now. Once you got some body and muscles, you can work on getting shredded. But getting shredded and bulking at the same time is impossible. So that's why people bulk before going shredded.

false, you can culk/clean bulk, wich mean getting mass with lower fat gains, it take a bit longer and its harder to do but you stay lean as you do it, it's kinda what ive done, kept a bodyfat under 10% while putting alot of mass, though im an ectokunt so its easy for me ahahha.

op is probably ecto too

[I Am Vegeta]

The sad thing is people might take this post seriously. I didn't even bother reading the rest you've said. OP wants to get a six pack and have a lean body, not bulk up and become a Snorlax.

actually op isnt in a skinnyfat status from whats ive seen in his pict so he could bulk a bit, his bodyfat is probably around 10% anyway.


and yeah cardio is acutally counter productive if you try to put muscle mass, unless you can do it for 2-3 hours straight at 130bpm then you'll be loosing fat instead of muscle, but nobody do that.

good diet+lifting = better than shitty diet+cardio

as for the exercises i'd say you should do some compound movements like chin up, pullup, squat, pushup.

there's alot of stuff you could do only using bodyweight

Is Heroo your main account? Because you're agreeing with Heroo's troll post. And you both got Dragonball Z avatars. I wouldn't be surprised if this was true.

I never said OP should take a bad diet. What heroo suggested was ridiculous. You should never eat to the point where you almost have to throw up. You will only get tons of fat and get a belly like that. You need to eat til you're not hungry, not til you're full. Cardio is obligatory for a six pack. It'll burn the fat that's covering your abs.

no you're wrong

you have to understand those points: not everyone have slow metabolism, some people are hardgainer aka ectomorph, to put on mass we gotta eat like crazy fucks, frankyang is an ecto and bulked on a 10k calories diet.

for myself i bulked on a 3-4k calories diet and i was still lean

and cardio is for fat people, op isnt fat.


oh and heroo is like from iran or something while im from quebec lol

[Vortexx]

no you're wrong

you have to understand those points: not everyone have slow metabolism, some people are hardgainer aka ectomorph, to put on mass we gotta eat like crazy fucks, frankyang is an ecto and bulked on a 10k calories diet.

for myself i bulked on a 3-4k calories diet and i was still lean

and cardio is for fat people, op isnt fat.


oh and heroo is like from iran or something while im from quebec lol

"and cardio is for fat people"

Troll rating: 0/10

You're probably using a proxy/vpn. I love how you keep agreeing with heroo's nonsense, you're online at the same time, and you both got a Dragonball Z avatar.

Whatever, keep trolling a near dead forum, heroo

[I Am Vegeta]

wtf betta get that tinfoil hat on brah

and actually if you could read you would have noticed that kinda said something different from heroo


and yeah cardio is only good if you wanna improve it or you're pretty fat or bulked and wanna get slim.


you dont do cardio when you're trying to get gains, and the fact that me and heroo both agree on this is because we are right lol.


picture this, you do cardio, you burn calories, what effect does it have on you? weight loss.

when you try to put on mass and muscle what do you have to do, increase calories intake, you cant build muscle on a calorie deficient diet.

so yeah better keep all your energy for the iron pumping since what the guy want is muscle gains.

[Strwarrior]

I dnt go to gym from a long time but i have to agree with what heroo and vegeta said..

[Vortexx]

I dnt go to gym from a long time but i have to agree with what heroo and vegeta said..

He said "don't do cardio man it's fcking terribel and useless go eat as much as u can till u feel like puking then work out man".

Heroo/I am Vegeta gave troll advice and tried trolling OP. OP said he wanted a lean body with a six pack. Eating as much as you can and not doing cardio will get you a belly, or really fat in no time. It's completely the opposite of what OP wants. Everyone has abs -- if they aren't visible, they are just hidden by fat. Doing cardio gets rid of the fat.

"and cardio is for fat people, op isnt fat."

You're also agreeing with this statement by Heroo/Vegeta? LOL. They both just spout so much nonsense.

[I Am Vegeta]

I dnt go to gym from a long time but i have to agree with what heroo and vegeta said..

He said "don't do cardio man it's fcking terribel and useless go eat as much as u can till u feel like puking then work out man".

Heroo/I am Vegeta gave troll advice and tried trolling OP. OP said he wanted a lean body with a six pack. Eating as much as you can and not doing cardio will get you a belly, or really fat in no time. It's completely the opposite of what OP wants.

I'm a thin guy, I'm about 175 cms and currently (after losing 5 kilos in the last 2 weeks), 65 kilos. I have a small amount of muscle, but not really a whole lot. For all intents and purposes I am a scrawny nerd.
I'm more so looking for a bit more of a muscle definition and a small 6 pack shape as opposed to my flat, 'you can see my ribs through my translucent skin' body I have now.

guy is skinny already, the reason why he probably cant see his abs is because they havent really be trained yet.

so yeah he need to eat more to increase his muscle mass

those arent troll advice lol




would you tell this guy to do cardio so he can get abs?

[Strwarrior]

I dnt go to gym from a long time but i have to agree with what heroo and vegeta said..

He said "don't do cardio man it's fcking terribel and useless go eat as much as u can till u feel like puking then work out man".

Heroo/I am Vegeta gave troll advice and tried trolling OP. OP said he wanted a lean body with a six pack. Eating as much as you can and not doing cardio will get you a belly, or really fat in no time. It's completely the opposite of what OP wants.

"and cardio is for fat people, op isnt fat."

You're also agreeing with this statement by Heroo/Vegeta? LOL.

Well you cant just eat alot and do 0 cardio, you eat alot -> you do cardio at least a bit, but vegeta said "bla bla throw up bla bla" and i agree with this, op doesnt need cardio or to eat tons of food :/

[I Am Vegeta]

you guys arent considering the shape the guy already have, he's not fat, he's not in need to loose weight, he actually need to get some, so yah muscle dont grow from breathing and running, it grow from food intake + physical activities.

[Vortexx]

I dnt go to gym from a long time but i have to agree with what heroo and vegeta said..

He said "don't do cardio man it's fcking terribel and useless go eat as much as u can till u feel like puking then work out man".

Heroo/I am Vegeta gave troll advice and tried trolling OP. OP said he wanted a lean body with a six pack. Eating as much as you can and not doing cardio will get you a belly, or really fat in no time. It's completely the opposite of what OP wants.

"and cardio is for fat people, op isnt fat."

You're also agreeing with this statement by Heroo/Vegeta? LOL.

Well you cant just eat alot and do 0 cardio, you eat alot -> you do cardio at least a bit, but vegeta said "bla bla throw up bla bla" and i agree with this, op doesnt need cardio or to eat tons of food :/

Why doesn't he need to cardio? It will help him gain muscle. Almost in his entire body.

See this: http://www.youtube.com/watch?v=MpjkqnH8Qts

And not only that, it'll burn fat for the abs.

Not gonna reply to Vegeta/Heroo's low-class trolling anymore.

[heroo]

Vortexx dude, it's obvious you know nothing about lifting. I bet you never held a dumbell in your life. And you call me a troll? Bitch please.

Bulk like your life depends on it, you won't get fat if you hit the gym 5 days a week! You would not believe the amounts of food I daily eat. People never believe me when I tell them, until they come over for dinner and see me doing what I do best. I'm not fat and I won't get fat. It all depends on whether or not you use the energy you take in.

Also, abs without a body is like boobs without nipples. You have to develop a nice and complete body, you can't only focus your abs. To get this, just go high on carbs, protein and training. Also don't do any cardio. Focus on building some muscles, cause your body has none.

[I Am Vegeta]

He said "don't do cardio man it's fcking terribel and useless go eat as much as u can till u feel like puking then work out man".

Heroo/I am Vegeta gave troll advice and tried trolling OP. OP said he wanted a lean body with a six pack. Eating as much as you can and not doing cardio will get you a belly, or really fat in no time. It's completely the opposite of what OP wants.

"and cardio is for fat people, op isnt fat."

You're also agreeing with this statement by Heroo/Vegeta? LOL.

Well you cant just eat alot and do 0 cardio, you eat alot -> you do cardio at least a bit, but vegeta said "bla bla throw up bla bla" and i agree with this, op doesnt need cardio or to eat tons of food :/

Why doesn't he need to cardio? It will help him gain muscle. Almost in his entire body.

See this: http://www.youtube.com/watch?v=MpjkqnH8Qts

And not only that, it'll burn fat for the abs.

Not gonna reply to Vegeta/Heroo's low-class trolling anymore.

oh yeah it use muscles, but its endurance training, you wont grow as much as lifting.

and jogging is really hard on the kneecaps you cant do that much

[*BlackFox]

Cardio and Muscle Growth

Many bodybuilders and figure competitors believe that cardiovascular exercise impedes their efforts to grow muscle. They fear that cardio uses muscle for fuel and prevents maximum gains. Cardiovascular (or aerobic) exercise provides numerous health benefits, so don't avoid it altogether.

Misconceptions

Your body breaks down muscle during cardiovascular exercise, but the body is always breaking down muscle, even when you sleep. The natural cycle of muscle growth involves constant breaking down and rebuilding of tissue. Intense endurance training, such as training for a marathon, might lead to the loss of some muscle, but avoiding cardio altogether is ill-advised.

Function of Cardio

Cardiovascular exercise helps maintain your weight, strengthens your heart and lungs, improves bone density, lowers blood pressure, keeps cholesterol in check and improves overall stamina. During cardiovascular exercise, your body turns to glycogen that it obtains from carbohydrates for energy. If there isn't enough glycogen available, your body may turn to fat stores or muscle for fuel.

Read More Here

[I Am Vegeta]

Cardio and Muscle Growth

Many bodybuilders and figure competitors believe that cardiovascular exercise impedes their efforts to grow muscle. They fear that cardio uses muscle for fuel and prevents maximum gains. Cardiovascular (or aerobic) exercise provides numerous health benefits, so don't avoid it altogether.

Misconceptions

Your body breaks down muscle during cardiovascular exercise, but the body is always breaking down muscle, even when you sleep. The natural cycle of muscle growth involves constant breaking down and rebuilding of tissue. Intense endurance training, such as training for a marathon, might lead to the loss of some muscle, but avoiding cardio altogether is ill-advised.

Function of Cardio

Cardiovascular exercise helps maintain your weight, strengthens your heart and lungs, improves bone density, lowers blood pressure, keeps cholesterol in check and improves overall stamina. During cardiovascular exercise, your body turns to glycogen that it obtains from carbohydrates for energy. If there isn't enough glycogen available, your body may turn to fat stores or muscle for fuel.

Read More Here

no Farking no


it wont turn to fat stores it will break your muscle and turn it into glycogen except if you're on a really low bpm or in ketosis state wich you'll take your energy from youre stored fat.

[Strwarrior]

Im 180 cm / 80 kg, im not fat, not even close to that and u may never guess my weight by looking at me..
Anyways thats not the case, i do cardio ( not alot, just for heart etc reasons), cardio isnt useless and it cant be negative if you do it right, but the point is how do u know that you are doing it right (time i mean, overdoing it cant be good) well the couch (25 years experience and bla bla awards) helps me with it so i cant really question what he says..
And btw, if u enter the gym and boom start lifting then u should suicide, YOU KILL YOUR MUSCLES BY DOING THIS (ive seen alot of people who do this, this is related to science etc).
P.S i dnt take proteins or steroids or any of that so im only talking about myself >,<

[MrTwilliger]

Oh god SRF, oh god D:

I will try my best here to reply to the positive and ignore the negative. It's great that everyone is discussing ideas, but can we please try to keep it a bit more civil? It's so much more productive the way guys.

One thing that has been discussed here is diet. I probably should have outlined my daily eating routine to make it a bit easier for everyone. I believe I eat fairly healthy and I eat a considerable amount of food. I couldn't physically eat 15 slices of bread a day, I'd be spraying chunks in the toilet like no tomorrow. But I can try to add in some more food somewhere if it's needed.

Usually I start the day off with a bowl of cereal, usually either wheetbix or oats. Between morning tea and lunch time I have 3 tuna sandwiches on multigrain bread, each with lettuce and tomato on them. In between meals I try to eat 3 pieces of fruit every day. Dinner consists of 400-500g of meat (crumbed chicken, lamb etc) with 3-4 serves of veggies on the side. I will seldom have desert or a treat, usually once a week.

Getting rid of the extremes, I think I could probably eat a bit more in the morning but I think I'd really struggle fitting any more food into my diet. This is what I normally eat to sustain my weight and it's usually feel like enough haha.

As far as exercises go thanks for the positive feed back. I love chin ups! Although I haven't really got a place I can do them at. I will look into finding a park near by that has some sort of exercise structures on it or even just a pole I could use. Despite all the arguments I feel like I should continue to do some cardio, though perhaps not as much as I'm doing now. Even if its counter productive I really do enjoy running and feel it's essential to keeping fit. If I stop running for a few months it's going to ruin my fitness and endurance and that's something I want to avoid. Perhaps I could limit it to 1 or 2 sessions per week? I have a few different exercise routines that I've never heard of being mentioned both here and through messages, so I will have to take some time to research what they are exactly and how to do them.

Thanks to the response guys, both in the thread and through PM's. I appreciate all the help and perhaps I will keep everyone posted about my progress along the way

[Vortexx]

Oh god SRF, oh god D:

I will try my best here to reply to the positive and ignore the negative. It's great that everyone is discussing ideas, but can we please try to keep it a bit more civil? It's so much more productive the way guys.

One thing that has been discussed here is diet. I probably should have outlined my daily eating routine to make it a bit easier for everyone. I believe I eat fairly healthy and I eat a considerable amount of food. I couldn't physically eat 15 slices of bread a day, I'd be spraying chunks in the toilet like no tomorrow. But I can try to add in some more food somewhere if it's needed.

Usually I start the day off with a bowl of cereal, usually either wheetbix or oats. Between morning tea and lunch time I have 3 tuna sandwiches on multigrain bread, each with lettuce and tomato on them. In between meals I try to eat 3 pieces of fruit every day. Dinner consists of 400-500g of meat (crumbed chicken, lamb etc) with 3-4 serves of veggies on the side. I will seldom have desert or a treat, usually once a week.

Getting rid of the extremes, I think I could probably eat a bit more in the morning but I think I'd really struggle fitting any more food into my diet. This is what I normally eat to sustain my weight and it's usually feel like enough haha.

As far as exercises go thanks for the positive feed back. I love chin ups! Although I haven't really got a place I can do them at. I will look into finding a park near by that has some sort of exercise structures on it or even just a pole I could use. Despite all the arguments I feel like I should continue to do some cardio, though perhaps not as much as I'm doing now. Even if its counter productive I really do enjoy running and feel it's essential to keeping fit. If I stop running for a few months it's going to ruin my fitness and endurance and that's something I want to avoid. Perhaps I could limit it to 1 or 2 sessions per week? I have a few different exercise routines that I've never heard of being mentioned both here and through messages, so I will have to take some time to research what they are exactly and how to do them.

Thanks to the response guys, both in the thread and through PM's. I appreciate all the help and perhaps I will keep everyone posted about my progress along the way

If you want to look like this


Or this


Then cardio for 20 minutes every day after working out. Cardio isn't only good for your health, but it will help you add muscle as well. These two people are professional football players. They cardio every day to stay fit. It's not counter productive. The only thing that is counter productive is having a bad nutrition.

And if you want to look like this



You should follow Heroo/Vegeta's advice. Vegeta said before that he doesn't have visible abs. That's because he doesn't cardio and eats food till he pukes every day. He's a pretty bad troll. Why he's trying to give advice to someone who wants abs is beyond me.

[Love]

Cardio is shitty no matter who you are, is only good to keep your vascular system in a good place and there is interval training to take care of that.

The last thing a person looking to add muscle and definition needs is that.