Abs Again

[tfettig]

my body fat % is 15.9. I can feel my abs especially my upper abs but i cant get anything below there. Can someone help me or give me a diet plan to get some more abs.

 

[abear]

my bodyfat is just about the same as yours right now

rough ideas for meals include

breakfast: oats, eggs, milk, yogurt, cereal, bread, fruit, etc

mid morning and mid afternoon meals: sandwiches, pop top cans of tuna or chicken or salmon, fruit, nuts, protein shakes, homemade protein bars, cottage cheese, yogurt, etc

lunch and supper: chicken or lean red meat or fish or turkey with beans or brown rice or veggies or potatoes

before bed: cottage cheese, milk, yogurt, nuts, natural peanut or almond butter, eggs, etc

its really gonna come down to what you can do at what time. try and start off simple to get a routine established