Hi guys. So i need some help, i am desperate to get my abs showing up.. i am a 24 year old guy 1.82m and weigh 87kg.. in which i was 93 a couple of months ago due to lack of training because i had to do knee surgery. Now i am beginning my third week of hard training and good diet.
Diet:
fitness cereal in the morning,
2 wholemeal sandwich with peanut better at 11am
1 pm i eat salad with chicken/salmon.
3pm i take protein shake
5pm i eat almonds and low fat yogurt.
Then i either go to the gym and eat afterwards or eat before and take protein shake after.
Supplements
I also take amino acids BCAA of ON 4-6 tablets a day,
protein shake its called Ultimate Nutrition Prostar 100% Whey i take twice
Creatine once a day (not everyday)
Training :
20min Run in the morning (sometimes i train my abs also)
Weight/Cardio/Abs training in the evening (not everyday is the same of course)
I just want to clarify that i have seen slight results but just want to know what can i do better to improve especially my abs.. for example if swimming is good, other supplements and/or better diet
Diet:
fitness cereal in the morning,
2 wholemeal sandwich with peanut better at 11am
1 pm i eat salad with chicken/salmon.
3pm i take protein shake
5pm i eat almonds and low fat yogurt.
Then i either go to the gym and eat afterwards or eat before and take protein shake after.
Supplements
I also take amino acids BCAA of ON 4-6 tablets a day,
protein shake its called Ultimate Nutrition Prostar 100% Whey i take twice
Creatine once a day (not everyday)
Training :
20min Run in the morning (sometimes i train my abs also)
Weight/Cardio/Abs training in the evening (not everyday is the same of course)
I just want to clarify that i have seen slight results but just want to know what can i do better to improve especially my abs.. for example if swimming is good, other supplements and/or better diet