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Been on CN for 2 months or so. Ive lost around 10lbs or so and seem to be leaning out pretty well. I still have some stubborn fat in the mid section but i was hoping i could remove some of that with CBL SA. The past 2/3 weeks, i havent seen much loss with CN BF wise. Im 6'3/4″, 24 years old and i weigh around 224/225. Im a former athlete and i work out HEAVY 4/5 days a week with a session of HIIT on Sundays after CN. Being in shape my whole life (never extremely low BF though) i have never had a 6 pack or abs. I would really like to put on some mass (back in my arms since i lost alot from dieting) but stay lean since ive been busting my ass for a while now to lose all thew weight i gained after college… (294 down to 225). I feel like my Ab muscles are just lacking and they arent growing with what i am doing now. I work them twice a week or so (anyone with a good ab/core routine please chime in). Im really not sure what my BF is. I did the 4 point caliper test and it calculated around 12/13% but that doesnt seem right. Ill post a pic below of some progress…So here is 3 saturdays ago (morning of CN) on the left, and this past saturday morning on the right...
And here is the morning of my first CN back in December after the 10 day intro phase (left) and on the right is the is this past Saturday...
As you can see, when flexing, my core gets pretty hard/tight but no abs. Just frustrating and it seems they need to grow a bit to pop more.I seem to be pretty strong still. I bench around 335, legs are getting strength back, bi's are one of my weakest parts, tris are strong, back has improved quite a bit and my shoulders have always been pretty strong...P.S.I did just purchase CBL and am almost through the whole book...
I'f you're really caught up on getting a 6 pack, you might consider a modified 2x per week CNS, however my 2 cents are that you would be fine doing CBL SA. Your current composition would work well with SA, as you already have a pretty decent build. With SA you would keep making gains and staying lean, or may even drop a little weight here and there.
I'f you're really caught up on getting a 6 pack, you might consider a modified 2x per week CNS, however my 2 cents are that you would be fine doing CBL SA. Your current composition would work well with SA, as you already have a pretty decent build. With SA you would keep making gains and staying lean, or may even drop a little weight here and there.
Thats great to hear. Im not only focused on abs but did want to set it as a goal to have something to really work toward for summer. After losing my weight, ive always been petrified of gaining it back and gaining fat again so this will be my first "experiment" i guess. Any recommendations on macros if i do go the CBL SA route? Would like to gain some mass, stay lean and keep losing BF if possible. An ideal weight range would be 215-230 with some good mass and lower BF. 10-12% if possible. I am 6'3" and 225 currently in the after pics...
Great work. Keep it up. I have what I call shades of a 6 pack when I flex my abdominals. Abs workouts used to be an after thought largely because I couldn't see the damn things. Now I hit them first after my warm up. I'm fresh and focused and use weights. Rope pull downs, weighted lifts. Don't be afraid to do the crazy reverse curls you only see some of the ladies doing. They work.
Great work. Keep it up. I have what I call shades of a 6 pack when I flex my abdominals. Abs workouts used to be an after thought largely because I couldn't see the damn things. Now I hit them first after my warm up. I'm fresh and focused and use weights. Rope pull downs, weighted lifts. Don't be afraid to do the crazy reverse curls you only see some of the ladies doing. They work.
Any estimate on BF%? You hit abs every day before your lift?
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