andrewbruno you can't f*** three women to get a baby in 3 months. Some things take a certain amount of time. I have an 8-pack at this point, but it took 3 years.
I am not an actor nor a model and I do not make a living off of my 8-pack. I do not parade it like in idiot every chance I get, and none of the girls I'd met even pay attention is it an 8-pack or a 6-pack or a 4-pack, just as long as it is not a keg / beer belly, LOL
My advice to you is to
1) Chill, whippersnapper! A perfectly looking guy who is frantic about his abs or looks in general, is pathetic next to a slightly worse looking guy who is chill and pays more attention to the other people around him.
2) You're on the right track. Abs are mostly made in the kitchen. Eat protein (canned tuna in water is cheap, low in mercury and tastes great with avocado and a bit of lemon).
3) Exercise wise, escape the plateau by varying the exercises a lot. Most effective, I find, are asymmetrical exercises where you work left and right halves of your abs individually. They are especially valuable at keeping your abs symmetrical - a lot of guys ignore that and it is near impossible to fix past a certain point.
There is no way to build muscles quickly because it's anatomically impossible without steroids. It requires months and years of determination and hard work.
However since you want to get from 4 to 6 pack, you only need to cut fat. Have your calorie intake be less than your daily requirement by about 300-400 calories, do HIIT exercises and every morning before breakfast go for a brisk walk (not a jog, a walk).
Drink a lot of water, sleep at least 8 hours every night preferably more, don't eat any junk food or sugar and eat balanced home cooked meals with lots of veggies and salad.
If there's some special occasion you're gearing up for then eat muscle fuel while doing a sh*t load of core muscle exercises then a couple of day before the deadline seriously reduce you food intake. I have no idea how much of an improvement you'll get in two weeks though. I'm also just regurgitating crap I accidentally overheard. I have no first hand knowledge other than my abdomen looks better when I'm losing weight than when I'm gaining if my measured weight is the same. (That's a bit of a riddle)
If you workout very vigorously for about 2-4 hours every day for the next 2 weeks, eat clean, and eat a lot of protein you may be able to pull it off. I like protein shakes. They're a fast and easy way to get tons of protein which is the key component to building and maintaining muscle mass.
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Eat enough calories, carbs, protein at the right times. Lift heavy. 5 sets of 5 or 5 sets of 8. NEVER LIFT TO FAILURE. Progressivly add weight as long as you can stay away from failure. Forget the Bench press until you master Squat, deadlift, Military Press with perfect form. Don't do flat bench presses. Slight angled bench instead.
Stay away from isolation exercises until you've been training for several years and gained a lot of size. Stick to compound exercises. Have you ever watched the worlds strongest man competitions? Those dudes don't have 6 packs...and they don't care either. Worry about getting Canon like shoulders and a barn door for a back along with some massive legs.
2 weeks is way too short of a time frame. To build muscle you need to break it down then let it repair and repeat over and over. It's a process. Plus you need a caloric surplus daily so if you're biking that is cardio which will bring you farther away from your surplus.
For the 4 to 6 pack question you need to hit the abs from different angles. Like top abs and bottom abs. You will not obtain such a thing in 2 weeks.
id say cardio and genetics, strict diet, no beer/alcohol, candy/junk food. I don't seem to have to do much to get bigger muscles. I mainly do calisthenic exercises because id rather my muscles be longer and leaner than just being bulky.
2 weeks? That's not possible, even with steroids. You just gota put the work and time in. But there's optimal ways, and ways that are a waste of time.
And riding a bike is more cardio, it's not going to give you abs. Do proper ab workouts. I'd cehck this out link
Can't do nothing significant in 2 weeks especially if you're just starting out. but still high protein, low carbs, abs work out, good rest and cardio.
good luck
You don't need to gain muscles to get more definition in 2 weeks, you need to cut body fat.
Adding muscle is a months at a minimum process.
it usually takes a month of working out before you see a difference. Abs are tough, first you have to have no fat at all on your stomach and do sit ups everyday.
Two weeks is not going to make a big difference. Real change takes time.
Ya 2 weeks is so short. I don't even think you would see results from steroids that fast.
Sex - 3 times daily, missionary only and balancing on just your elbows and toes.
how long do you bike? go until you feel like throwing up.
do a lot of bench pressing and machines liek htat., eat a lot of protein
steroids.
getting a 6 pack has more to do with losing fat than gaining muscle.
be good looking , a perfect face can make women like you even if you are homeless
there is no quick way
creatine
Steroids.
eat a lot of proteins
Carbs protein and lots of workouts
Going for jogs
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