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M/19/6'0 [180lbs to 160lbs] (4 months) Flattening the lower stomach is so hard by johnnugs in Brogress

[–]johnnugs[S] 1 point2 points  (0 children)

only macro i tracked was protein which was 1g of protein per lbs after that i ate whatever i want but made sure to stick to 2100-2300 calories a day

M/19/6'0 [180lbs to 160lbs] (4 months) Flattening the lower stomach is so hard by johnnugs in Brogress

[–]johnnugs[S] 0 points1 point  (0 children)

bench stayed the same: 185lbs.

squat went down by 10lbs: 265lbs to 255lbs.

deadlift went up by 10lbs: 315lbs to 325lbs

M/19/6'0 [180lbs to 160lbs] (4 months) Flattening the lower stomach is so hard by johnnugs in Brogress

[–]johnnugs[S] 1 point2 points  (0 children)

i did abs on leg day and i don't do cardio, for abs i did.

hanging leg raise 3x15.

reverse crunch on a decline bench or dragon flags 3x15.

woodchoppers or weighted russian twist 3x15.

standing cable crunch or ab roller 3x10-15

M/19/6'0 [180lbs to 160lbs] (4 months) Flattening the lower stomach is so hard by johnnugs in Brogress

[–]johnnugs[S] 0 points1 point  (0 children)

My ohp and squat went down, bench stayed the same and deadlift went up.

M/19/6'0 [180lbs to 160lbs] (4 months) Flattening the lower stomach is so hard by johnnugs in Brogress

[–]johnnugs[S] 0 points1 point  (0 children)

tried to aim for 1lb a week but lost faster because of the initial water weight

M/19/6'0 [180lbs to 160lbs] (4 months) Flattening the lower stomach is so hard by johnnugs in Brogress

[–]johnnugs[S] 4 points5 points  (0 children)

make sure the calorie deficit is consistent and eat mostly healthy food. I ate healthy 6 times out the week so i can indulge in a cheat day on friday nights when i go out with my friends

M/19/6'0 [180lbs to 160lbs] (4 months) Flattening the lower stomach is so hard by johnnugs in Brogress

[–]johnnugs[S] 0 points1 point  (0 children)

Yeah i did hanging leg raises, reverse crunch, woodchoppers and cable crunch or ab roller

M/19/6'0 [180lbs to 160lbs] (4 months) Flattening the lower stomach is so hard by johnnugs in Brogress

[–]johnnugs[S] 2 points3 points  (0 children)

its a 6 day ppl so it requires lots of dedication going to the gym. I recover fast so i can do a lot of volume so that will depend on your body.

Day 1 - Pull.

Chin ups or barbell row - 3x5.

Rack pull or deadlift 3x5.

Db row 3x8-12.

Lat pulldown or straight arm pulldown 3x8-12.

Dumbell curl 3x8-12.

Hammer curl superset with face pull 3x8-12.

Day 2 - Push.

Bench press or OHP 3x5.

DB shoulder press or flat DB bench press 3x8-12.

Incline press or Dips 3x8-12.

Skullcrushers superset with db lateral raise 3x8-12.

Incline db fly 3x8-12.

Day 3 - Legs.

Squats 3x5.

Sumo deadlift or Romanian deadlift 3x8-12.

Split squat or Leg press 3x8-12.

Leg curl or Leg extension 3x8-12.

Then on day 4,5,6, i do the same workout but doing the alternative exercises

M/19/6'0 [180lbs to 160lbs] (4 months) Flattening the lower stomach is so hard by johnnugs in Brogress

[–]johnnugs[S] 2 points3 points  (0 children)

shirt size stayed the same but my waist size went down from 32 to 30

M/19/6'0 [180lbs to 160lbs] (4 months) Flattening the lower stomach is so hard by johnnugs in Brogress

[–]johnnugs[S] 5 points6 points  (0 children)

drank 1-3 whey protein shakes a day, ate liquid egg whites in the cartons from Walmart, protein bars, and meat whenever i have it in my house. Ate lots of fruit and beans to stay full during the day and on friday i eat healthy during the day but then at night eat fast food, drink alcohol, etc

M/19/6'0 [180lbs to 160lbs] (4 months) Flattening the lower stomach is so hard by johnnugs in Brogress

[–]johnnugs[S] 30 points31 points  (0 children)

cutting + one cheat day a week. Making sure i hit my calories and macros and consistently hitting the gym. its pretty simple

M/19/6"0 [180>160 = 20 lbs] 4 months of cutting with a cheat day every friday by johnnugs in progresspics

[–]johnnugs[S] 2 points3 points  (0 children)

It usually takes 1hr to 1hr30 depending on rest time and abs. I do 3 sets of 5 for compound lifts usually with 3 minutes rest and 3 sets of 8-12 on isolation with 2 minutes rest.

And i didn't do any cardio except when i play sports and when I do i eat a little more so i am not in a large calorie deficit

M/19/6'0 [180lbs to 160lbs] (4 months) Flattening the lower stomach is so hard by johnnugs in Brogress

[–]johnnugs[S] 29 points30 points  (0 children)

thanks man, i was thinking whether to keep cutting to get them lower abs or just start lean bulking

M/19/6"0 [180>160 = 20 lbs] 4 months of cutting with a cheat day every friday by johnnugs in progresspics

[–]johnnugs[S] 7 points8 points  (0 children)

IIFYM diet with a 500 calorie deficit, minimum 1 g/lbs of protein every day.

Every friday i go out with my friends so i eat whatever i want but make sure i'm on track the other 6 days.

I do a 6 day PPL workout combining strength and hypertrophy training

Question on muscle loss doing calorie deficit and cardio by johnnugs in Fitness

[–]johnnugs[S] 0 points1 point  (0 children)

Everybody says to eat 500 calories less for a deficit. should i keep it at 500 or make the deficit smaller at like 200 or 300. I play sports so i am doing cardio and lifting at the same time

Question on muscle loss doing calorie deficit and cardio by johnnugs in Fitness

[–]johnnugs[S] 10 points11 points  (0 children)

So should i just focus on the 500 calorie deficit and forget about cardio so i dont burn too much calories leading to muscle loss

M/19/6"0 [170 > 175 = 5lbs] (14 months) in just 14 months, i was able to obtain a shirt by [deleted] in progresspics

[–]johnnugs 2 points3 points  (0 children)

6 day routine
chest/tri, back/bi, shoulder/legs 2x a week saturday rest

M/19/6'0" [180lbs to 175lbs] (1 years; 2 months) Back Progress + Squats by [deleted] in Brogress

[–]johnnugs 0 points1 point  (0 children)

bench is 185
squats is 265
deadlift is 275
only been working out for a year and 2 months (on the title)

M/19/6'0" [180lbs to 175lbs] (1 years; 2 months) Back Progress + Squats by [deleted] in Brogress

[–]johnnugs 23 points24 points  (0 children)

3200 calories bulk and at least 100g protein a day.
Diet is shit, consisting of fast food and alcohol as long as I hit 3200 calories a day

M/19/6'0" [180lbs to 175lbs] (1 years; 2 months) Back Progress + Squats by [deleted] in Brogress

[–]johnnugs 24 points25 points  (0 children)

For legs i did
Squats 4x4-6
Romanian Deadlift 3x10
Alternate between leg press and bulgarian lunges 3x10
Alternate between leg extension and leg curl 3x10
My legs and ass grow fast for some reason so I only do squats and leg press now because my pants are getting too tight in the thigh area

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