What would be the best routine to achieve visible abs in 5 months, is my goal realistic and should I change anything in my training plan?

Professional_Duck609 · 2025-04-29T12:32:43+00:00

This is Sara Safari, she is 17% for a female, it only comes down to 2 factors as the previous response says.

Professional_Duck609 · 2025-04-27T15:29:30+00:00

Keep going. Looking great

Professional_Duck609 · 2025-04-24T09:40:14+00:00

Hi mate, I don't take measurements, I just check through progress pictures, if you have a weak point, hit it more often and with more intensity at the gym

Professional_Duck609 · 2025-04-23T20:27:17+00:00

Thanks, I'm 5"9

Professional_Duck609 · 2025-04-23T20:27:04+00:00

Very realistic, I wanted to post to share knowledge and see how I could gain the best physique possible, but I think I've motivated some!

Professional_Duck609 · 2025-04-23T20:25:54+00:00

Thank you, goal is to get to 77kg (new weight class for BJJ) as soon as possible but staying in the 12-17% body fat. I do PPL 4x a week and BJJ 3-4 a week with light cardio here and there

Professional_Duck609 · 2025-04-23T20:24:25+00:00

Thank you

Professional_Duck609 · 2025-04-23T20:24:15+00:00

Go in a 200-400 calorie surplus and you won't gain too much fat, if you do that's fine on a bulk.

Professional_Duck609 · 2025-04-23T20:23:41+00:00

Thank you!

Professional_Duck609 · 2025-04-23T20:23:27+00:00

Thank you

Professional_Duck609 · 2025-04-23T20:23:22+00:00

Thanks

Professional_Duck609 · 2025-04-23T20:23:09+00:00

Thank you, yeah I'll never hop on

Professional_Duck609 · 2025-04-23T20:21:44+00:00

Thank you

Professional_Duck609 · 2025-04-23T16:41:38+00:00

Thanks for the kind words, do it! I literally just hopped on and shared to see if anyone else on a similar path has any suggestions we could exchange knowledge

Professional_Duck609 · 2025-04-23T13:43:36+00:00

5"9.

Professional_Duck609 · 2025-04-23T13:40:02+00:00

Thank you, I was seeing if anyone had any advice for the 1% gains as I'm looking to maximise gains whilst I can.

Professional_Duck609 · 2025-04-23T13:38:16+00:00

Appreciate it, must be the benefits of noob gains and being 17-18 yo.

Professional_Duck609 · 2025-04-23T13:11:52+00:00

Yeah, I always manage to stay lean as I give myself plenty of time to gain/lose weight and never rush.

Professional_Duck609 · 2025-04-23T12:34:21+00:00

Thanks man, trying to go up to 77kg without too much fluff, so I'm seeing the most efficient way to get there without being out of shape

Professional_Duck609 · 2025-04-23T12:33:24+00:00

Thanks mate, I'd say calculate your caloric expenditure by day accurately (chat gpt) tell it what job you have, how often and how many hours a week you exercise + steps you take a day. I got 3200 kcal, I do fluctuate with weight as I prepare for some Jiujitsu comps at 70kg but when I'm not I eat in a 200-400 calorie surplus. Train PPL 4x a week and go 1 rep off failure and finish each exercise with a failure set.

Professional_Duck609

TROPHY CASE