AB Food Diet Menu and Routines

KayLouis

Mga bro, pede ako makahingi ng Food Diet plans ninyu for ABs..and ano mga tips nyo po na routines. Yung sa akin is below, pa advise nalang if kulang or sobra..:huh

Everymorning except for Saturday's

3 sets
20 reps crunches
15 reps Reverse crunches
15 reps leg raises
30 reps Foot to foot crunches
1minute planking
30 secs each side plank (left and right)

Diet ko:

Breakfast
3 tblspns Oatmeal (Australian Harvest [Instant]) with Protein Ultimate (pag day after nagbubuhat ng dumbbells) then is hindi, oatmeal lang with 1 tblspn milk (if meron)

Lunch
2-3 slices wheat bread with Tuna & Mayolite or Spam Lite & Mayolite with Lettuce
3pcs Skyflakes or 4 pcs na Wheat Rebisco Crackers

Afternoon Snacks
2-3 slices wheat bread with Tuna & Mayolite or Spam Lite & Mayolite with Lettuce
3pcs Skyflakes or 4 pcs na Wheat Rebisco Crackers

Dinner
Depende kung ano meron pero yung sa baba lang:
Chicken
Fish
Pork (Meat only)

Then pag Dumbbell day, Protein Ultimate Smoothie ako

rotrot78

actually sir sa akin hinuhuli ko na yan, kumbaga icing on the cake na lang yan kung papa cut ka na lalabas na sya ng natural.. pero kung mapilit ka at abs lang talaga gusto mo pwede naman 1 x week lang, nsa body fat talaga ang pababain para masilayan mo yang abs mo try IF protocol.

Stannis

+1 Kay boss Rot

Tandaan mo lang na walang pagkain para mag ka abs.

Tsaka tandaan mo to sir:

KayLouis

Ok Sirs..Thanks sa advises nyo po..eto kase naconcentrate ko lately medyo limiit naman tyan ko..try ko po nalang pagpatuloy to..anyway, salamat po..

codylewis

para sakin abs ay tulad ng ibang muscle natin na kailangan din gamitan ng weight para kumapal. low reps ako sa abs pero may resistance. ginagawa ko weighted crunches. mga 10 to 12 reps lang 4 sets. kailangan pag bulking tirahin padin ang abs kahit twice a week. kung hindi ka nagaabs at nagpatuyo ka, lalabas din 6 pack mo. pero hindi yung tipong malalim, makakapal at malalaki. lalaki ang abs dahil din sa caloric surplus kaya hindi lang pag cutting dapat gawin kasi pano kakapal yan pag naka caloric deficit

rotrot78

squat, deadlift and standing military press will do wonders sa abs din..

DalmasVektaz

rotrot78 wrote:

squat, deadlift and standing military press will do wonders sa abs din..

dito na lang ako :sport: ,kakatamad mag sit ups hehehe

KayLouis

Standing military press..try ko yan...may na try din ako na sobrang nahirapan ako:

Inch-worm push up ()
Russian Twist ()
Plank to Push-up ()

Di kase ako pede mag pa sobra ng calorie intake kase nagcocontrol ako, medjo me goal din ako magpapababa ng blood sugar ko (283 ako then after 2 months starting to exercise na walang medicinal support nag 169 na), pero try ko this month pag naka normal na ako, try ko mag increase ng calorie a bit then pacheck up ulit, kung d na tata-as, babaguhin ko na diet plans ko. Hirap ng me kalahing diabetic..:(

Salamat sa mga advises mga Sir!