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I made this post for you because you asked for it ! ??? This is of course just some rough orientation and it depends on many factors ! Make sure to be in a caloric deficit , eat enough protein (2g/kg bodyweight) , maintain heavy weightlifting at least 3 times per week with compound exercises like squats deadlifts bench press overhead press dips pull ups barbell rows and sometimes isolate Abs with hanging leg raises planks crunches ??? Train your abs 2-3 times per week. Also add cardio to increase your daily caloric outtake. ⚠️
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Credit:@rob_its_gymtime
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