New member's abs

[alevok]

After 4 long months of dieting I finally got my abs I dreamed of.

[alevok]

abs&pecs

[alevok]

one more

[alevok]

sorry for the above pic, put it twice accidentally

[alevok]

last one, sorry for the bad quality of the pics, best I could do with my webcam

[Sema]

looks like your hard work has paid off
great work, keep it up!

[MIKE_XXL]

Job well done Bro, looking tight...XXL

[jasonembassy]

Hey Bro great work! Whats your secret to a 4 month 6 pak

Diet and cardio?

[demetri]

Originally posted by alevok
After 4 long months of dieting I finally got my abs I dreamed of.

How did you diet?

[Terinox]

Wow, lookin great dude! MAD abs!

[devland2]

looking great , please share diet and workout , thanks

[alevok]

Well first of all, in my mind I got myself motivated cause I was looking at 120-day of dieting. I did not start dieting too hard though, first weeks I only cut sugar and animal fats. Kept nitrogen balance always high. I started doing stepmaster ( I believe stepmaster works the best) 5 min every day. It was hard at the beginning, but eventually I was able to do 30min. I did cardio 5days/30 min for the first 2 months, then I lowered to 3 days/30 min. Too much cardio burns muscle as well!
Here is my diet from month 2 to month 4.
Breakfast
1 cup of oatmeal, 2 pack of sweet&low, non-fat milk, 6 egg white 21gr protein(hard boiled) 1 scoop of Universal whey protein mixed with water(17.5gr protein)
Midmorning
2 scoop of Universal mixed with water (35gr protein) 1 multivitamin, 1 vitamin C 100mg and vitamin b complex

Lunch
1 cup of pasta or rice mixed with a can of tuna or 200gr of salmon. Somedays I switched to chicken breast.

Before workout
2 scoop of universal whey mixed with water

After workout
2 scoop of universal whey mixed with water, 2 medium baked potatoes.

Diner
Same as lunch
I drank lots of water, used only olive oil, used spices instead of salt, ate very few fruits (fructose is bad), no alcohol at all times, when I really needed to eat something late at night, I ate salad with lemon juice.
As fat burners I used spiropent 2 weeks on 2 weeks offand ECA (homemade) 2 weeks on 2 weeks off.
I also combined cytomel with spiropent for a week and I lost too much weight in a very short period of time, cause I lost muscle tissue too. I personally dont recommend cytomel to anyone.
During my diet I worked out 5 days on 2 days off for first 2 months, I attacked on one muscle at a time, last 2 months I worked out on one day on one day off basis. Chest/bis, delts/tris, legs/lats. However I did abs every day and did lower abs first cause lower abs is harder to get than middle and upper abs.

[JMD]

nice ripped up stomach and pecs man