Ahmad Age: 26 Height: 5ft 7" Weight: 165 pounds Body Fat: 6-7% Waist Size: 30"  My name is Ahmad from Sweden. My advice for keeping your abs in shape is to maintain a very strict diet which provides you with lots of protein. I eat lots of chicken, turkey, meat and tuna. I also supplement with Whey Protein and L-Glutamine       I stick to complex carbohydrates with all of my meals which typically include, fruits, vegetables, whole grains and salads. I avoid all forms of processed carbohydrates as they do have a negative effect on my abdominal definition. Eye catching abs require real self discipline with your diet, go off track and your abs will suffer. As far as training goes, I lift four times per week: 1. Legs/Calves 2. Chest/shoulders/triceps 3. Rest 4. Legs/Calves 5. Back/Biceps 6. Rest. I will usually train my abs at the beginning of my weight sessions when I have the most energy. I am a big believer in using weighted exercises or machines for definition, they will help penetrate the abs like no other exercises and will deepen your abs giving ridges a much more prominent appearance. I also ensure I hit the cardio four days per week first thing in the morning, I hope this gives you a small insight into my training schedule.  Good Luck with your program Ahmad