ब्रोहरु six पैक मात्र निकालेर राम्रो देखिन्न, अलिकति मास पनि हुनुपर्छ| I used to be 145 lbs until two years ago, but I've packed on the pounds and now I'm 178 at 5'9" and 12 percent body fat, abs start becoming visible at 10% body fat. My pictures above are from December when I was at 14 percent and I've cut more since then.

I suggest you do this.

1) Eat everything in sight for about six months and do heavy compound lifting. By everything, I mean complex carbs and non oily foods, six meals a day 3500 calories.

2) Work out 5 days a week, but twice on Saturdays and Sundays.

3) Consume 1gm of protein for every pound you weigh.

4) Don't do cardio.

After six months you'll have gained about 20 lbs, 15 lbs of muscle and 5 lb of fat. AND THEN go on a diet, do more cardio, but keep consuming protein but stay under 30 gms of carbs a day and continue to lift heavy. Protein consumption and heavy lifting will help you preserve your muscle. I have specific diets I follow, please let me know if you need a diet plan to get started, its all free of course.