You will just rest

You'd better not skip these days, your body needs to rest

And you'd also better not exercise twice in a day, just because you want the results as quickly as possible

If you do not follow the plan, you will not get a good result

@Yeetus

There is no such thing as a good quick result ^ If you say cut calories brutally and then work like hell you will get abs, BUT, you will also lose a substantial amount of muscle. The way to go about it is in the thinking of a slow burn, so as you lose fat you are building muscle. There comes a point you will platau, however this platau is your genetic set body fat %

unless you reduce calories or increse work then you wont burn more and remain at this set point

Be aware that diets will not help you form abs. You need a big amount of protein to form a 6-pack

Yes

True, the issue is the quality of the six pack, hell a 4 pack can look manly, or like a true warrior, but it really depends on personal composition

I weighed 200 lbs at my fittest.

Mainly due to Muscle.

you can get say a six pack through diet alone, but youll look like you escaped the gas chambers

rather than someone who worked out.

^

i still need to burn some 5-6 pounds of fat to be properly lean, i have so much left over fat deposites on my abs from the past 3 years that I should be right now with a 4 pack but i just never burned that fat on my abs.

You can see my serratus anterior when i flex

To meassure your bodyfat you can use online bodyfat calculators

They might not be completely accurate, but you can try

the obliques are someowhat visible, but my abs are just covered, same with my kidneys still, other than tha tim lean, also DO NOT EAT chicken breast

it contains estrogens and will give you fat deposites on your pecks

ive been fighting that shit for years now

True.

It doesnt look bad but when i get a jab there i can feel it

the fat, its disgusting and fucking hell, a kid at 16 isnt aware

Be also aware that to have a fit body, you need to exercise your arms and chest to make your abs look good

Your back as well

Otherwise you will look skinny

generally working abs is kind of paradoxical, any excercise you do that involves the whole body, explosive or otherwise, lifting such as squats as well, work the abs. Intrabdominal pressure is a major factor in these or simply they imply twisting motions

employ'

A very important exercise that you need to focus on to have some good abs is plank

Also to train abs themselves you eed to engage in static excercises rather than dynamic, since the abs are a muscle that is low fatigue

plank or hollow body, i like hollo body holds more.

Plank will help you form your abs much faster

Hollow too

its IMo a more advanced plank, you can do V sits as well so tension + increase tension back to tension

All these ain't easy for a guy that just started exercising

But you can try

This reaction bot is pissing me off

I mean hmmm, swimming is also excellent for an initial fat burning and gets you stronger overall but that depends on if you can swim

at a semi competent level