A Visible Six Pack Abs PLAN

For a Six Pack you don't need a hard workout
just follow the following routine on alternate days.(MONDAY, WEDNESDAY and FRIDAY)

Abs exercises are more effective if u perform fast .
1. Calves on Bench Crunches 3 sets of 20-30 reps
2. Leg Raises 3 sets of 20-30 reps

If you can't perform 20 reps for any of the above exercises do the maximum you can .

IMPORTANT:-
Just making abs muscle doesn't mean everything is done.
There are many people who do abs exercises for 1 year or more , but they don't have a visible six pack.
You need to remove fat from your belly to make the six pack visible,
REMEMBER:-
Abs exercises do not remove fat from your belly.
You can remove fat from all over the body and never from a single part.

To remove fat you can do a fat burning workout on Other days (TUESDAY, THURSDAY and SATURDAY)

FAT BURNING WORKOUT ROUTINE

and the Most Important thing is DIET, you can't compromise

Take High quality protein Meals , low in carbohydrates

and no fats.

Here is an explanation to high quality proteins:

HIGH QUALITY PROTEINS

FULL BODY 3 days 5x5 MUSCLE WORKOUT

Here I am explaining 2 ( 5x5 )workouts you have to do alternately 3 days a week.

WORKOUT A 5x5 (5 sets of 5 reps)

5 x 5 Back-squats.
5 x 5 Chin-ups or pull-ups
5 x 5 Dips or Bench Press
Wrist curls 2 sets of 10 reps.
Calf Raises 2 x (15-20 reps)

WORKOUT B

5 x 5 Front Squats
5 x 5 Bent Over Barbell Rows.
5 x 5 Overhead Shoulder Press.
Dead-lifts 3 x 5 reps (2 sets using medium weight and 1 "stabilizer set" at maximum weight)
Wrist curls 2 sets of 10 reps.
Calf Raises 2 x (15-20 reps)


Do it like that:

Week 1 A , B , A
Week 2 B , A , B
Week 3 A , B , A

BCAA's ( whey protein vs egg whites)

For Muscle Building
You need High quality protein rich in BCAA's (Leucine, Isoleucine and Valine) with ratio of 2:1:1 .
I scoop of Whey protein has only 5 grams of BCAA's(2.5 gm of leucine, 1.25 gm of isoleucine and 1.25 gm of valine) from 24 gm of protein in 30 gm scoop of whey.
1 egg white = 3 grams of protein with 2.18 gm of BCAA's. (1.09gm of leucine, 0.54gm of isoleucine and 0.54gm of valine)
It'll b much better to take 3 egg(6.54gm of BCAA's) whites rather than 1 scoop of whey(5 gm of BCAA's)