guide me to killer abs!

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ss396

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guide me to killer abs! - Sunday, July 19, 2009 8:10 PM ( #1 )
been working out 2.5 years , im tired of not having a six pack , my core is really weak , lower back and all.. i hunch alittle bit.... i know diet is key ,  can someone tell me like ratios or  what not for dieting , i still wanna gain 20+ pounds , but want to lower body fat , and desperately want killer abs , im willing to make all sacrifices!!! just teach me  work out godS!!!!!  hahah im dislexic , so when i try to read the huge articles on what to do i just kinda get lost i need direction .... soo.... routine and diet advice please!!! and thanks!!!
Perrynaytor

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Re:guide me to killer abs! - Sunday, July 19, 2009 8:41 PM ( #2 )
Guide yourself to the search feature and type in ketosis. Or just click the nutrition forum and look for "why you should be on keto."
feb 2010
220 12-14%
bp 315
bs 405
dl 515

gmcdrum

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Re:guide me to killer abs! - Monday, July 20, 2009 5:48 PM ( #3 )
its very difficult to put on 20 lbs at the same time as losing bodyfat.
choose whichever u want most and do it first. i recommend bulking first
After a few months: 

Weight: 177lbs

6 reps 
Deadlift: 300lbs
Squat: 240lbs
Bench: on hold. Rotator cuff injury 


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