a 6pack necessarily means you must cut fat, along with the fat will go some muscle. keep working on the muscle as it will help, but know that its near impossible to be "stacked" and cut. bodybuilders only look the way they look for shows b/c they train with a specific window (about 2 weeks of shows, photo shoots, etc) then they get big again.

eat clean, healthy foods. do cardio, focus on "big" exercises (squats, dl, bench, shoulder press, cleans, etc) and after your fat is down start doing or increase your ab work.

personally, the best results i've got for abs has been to do them 2 or 3 times per week. use weights (this made my abs pop more than just doing weightless crunches) and stick to about 20 reps for most exercises

hth

(http://www.autoadmit.com/thread.php?thread_id=1873602&forum_id=2#19962416)

How about you explain why he's strong, broaquin..

(http://www.autoadmit.com/thread.php?thread_id=1873602&forum_id=2#19961953)

the dudes you see in magazines and shit usually cut down to a ridiculous level and dehydrate prior to the shoot. that or they're 17-21 years old, when a lot of guys can maintain a six-pack without as much trouble.

if it's really important to you, just get on steroids and start lifting a shitload. this will get you a lot closer without all the dietary tweaking. then you can cut down to the appropriate body fat in a few weeks when you want the sixer.

(http://www.autoadmit.com/thread.php?thread_id=1873602&forum_id=2#19961443)

and yet

(http://www.autoadmit.com/thread.php?thread_id=1873602&forum_id=2#33012056)

When you know the answer to that question you will understand why a six pack is not a metric of fitness at all.

(http://www.autoadmit.com/thread.php?thread_id=1873602&forum_id=2#19961492)

BAM! Your dentures fall into hot granddaughter's DD cleavage!

aw who are we kidding, XOers will never manage to successfully copulate

(http://www.autoadmit.com/thread.php?thread_id=1873602&forum_id=2#19961956)

we might not get the hotties when they're hot, but post-menopausal and divorced, they'll come looking for us

(http://www.autoadmit.com/thread.php?thread_id=1873602&forum_id=2#27079352)

Assume 5'10, 190 lbs currently

(http://www.autoadmit.com/thread.php?thread_id=1873602&forum_id=2#21513639)

5'10" 190 sounds like trending toward fatass genes unless you have the athleticism of a good college linebacker. did you ever have a sixpack when you were a teenager? what is your waste size?

(http://www.autoadmit.com/thread.php?thread_id=1873602&forum_id=2#21513660)

Never had a six pack in high school.

(http://www.autoadmit.com/thread.php?thread_id=1873602&forum_id=2#21513681)

this will have you steadily losing about a pound every 8-9 days or so. only eat whole foods, lean proteins, nuts, seeds, etc. stay within the calorie limit pretty closely 6 days of the week.

basically you can't eat any of the shit you probably eat every day and really like for at least 6-7 months until you lose significant belly fat. if you have a 37 inch waste, you basically have a spare tire and shit genes, and it will take forever for it to come off.

(http://www.autoadmit.com/thread.php?thread_id=1873602&forum_id=2#21514395)

(http://www.autoadmit.com/thread.php?thread_id=1873602&forum_id=2#21513751)

jus get to 12-13%bf and you'll have one

protip: most underwear models are only 12%bf

(http://www.autoadmit.com/thread.php?thread_id=1873602&forum_id=2#23806405)

http://www.beyondbalance.co.uk/wp-content/uploads/2013/03/158611218097892328_0koBhSoZ_c.jpg

(http://www.autoadmit.com/thread.php?thread_id=1873602&forum_id=2#23806479)

horrendous.

(http://www.autoadmit.com/thread.php?thread_id=1873602&forum_id=2#23806583)

Drink: depends on DNA.

(http://www.autoadmit.com/thread.php?thread_id=1873602&forum_id=2#24223293)

genes help a lot. but diet is still the key to everything. you can have the best genes in the world, but if you're over 25 and eat like shit, you will have a gut just like anyone else.

everyone carries fat differently, nordic/germanic/gaelic bros tend to have the absolute worst genes for easily maintaining a sixer.

best thing you can do without wrecking your life is just train heavy and hard so your core is strong, and try to eat a clean diet. also, no matter what you're doing, if your BMI is up over 25 and you're not a juice-addled body-builder, very little chance you are maintaining the body fat level needed for visible abs.

(http://www.autoadmit.com/thread.php?thread_id=1873602&forum_id=2#27077624)

i'm trying to modulate how i eat, lift and cardio to figure out how I can build muscle and get bigger but with a consistent lower bodyfat. it seems hard, but what i've been trying is taking a lot of carbs and protein before and after heavy lift sessions but otherwise eat low carb. I don't even do a lot of cario, but when I do, i do high intensity. it's working OK. i have to say that sometimes i lose lifting gains for no apparent reason. to solve that i now try to have smaller but more frequent meals (including a decent snack just before bed) to reduce the catabolism.

i hope just to figure out my metabolism and unlock the perfect balance which i'm sure if diff for everyone.

(http://www.autoadmit.com/thread.php?thread_id=1873602&forum_id=2#27079622)

YWIA

(http://www.autoadmit.com/thread.php?thread_id=1873602&forum_id=2#27856216)

Oh you mean natty? LJL @U

(http://www.autoadmit.com/thread.php?thread_id=1873602&forum_id=2#31977956)

Start by creating a daily calorie deficit and lowering your percent body fat. Also, do some crunches, light cardio, etc., but not souch that you can't keep it up. Consistency beats intensity.

(http://www.autoadmit.com/thread.php?thread_id=1873602&forum_id=2#33011282)