Mark C. Age: 22 Height: 6ft  Weight: 190 pounds Body Fat: 9% Waist Size: 31"  Resides: Miami , Florida My Routine I train regularly about 5-6 days a week, for an hour and half at a time. I typically divide my workouts with Chest/Triceps, Shoulders/Legs, Back/Biceps, for three of the days. The other two or three days I will do 40 minute cardio sessions. Along with my cardio workout, I will  incorporate an extensive ab routine, consisting mainly of resistance exercises.                 My diet contains a variety of foods. I start with egg whites, served with 2 pieces of whole wheat toast topped with peanut butter for breakfast. I substitute other breakfast foods in like Kashi cereal and oatmeal. These foods give me the good carbs I need to obtain the energy needed throughout the day. For an after work out snack, I will consume a protein shake or low sugar protein bar. For lunch, I will have a tuna fish sandwich on whole wheat, or a grilled chicken breast sandwich. For dinner, I will vary from eating grilled chicken, a lean steak or whole wheat pasta, served with a green salad, broccoli, green beans, sweet potato, brown rice, or a combination of two.  My favorite abdominal exercises include: Lay backwards on a sit up bench, holding the pad, lifting your legs straight up and down, creating a burn in the lower abdomen. Also, superset that with the opposite seating position and perform regular sit ups. Then, I will go over to the crunch machines and jump back and forth on those until im so tight that I can not do another rep. My ab routine is not very unique nor difficult; it will only benefit you by the measure of intensity you put into it. I take very few supplements. One supplement I love and have recently started taking is NO Explode, which gives you the energy and power to achieve a great workout. I take it about 30 min before I train, and it makes me so energetic that I don't want to leave the gym. It also contains a dosage of creatine, which will enhance muscle mass. One other supplement I take is a Met-Rx protein shake after a workout. My Top Five Tips:  1. Do not consume foods with high sugar, sodium, and fats. 2. Do three 40 min cardio sessions per week. 3. Incorporate abs routines following your cardio workout. 4. Always flex them. When your at the gym, in between sets, flex your abs. It serves as a type of static training technique. 5. Drink 1.5 to 2 gallons of water a day. Water is the best supplement for you and will flush your system out and will result in a toned and hard body. All the best guys Mark C.