Jon Age: 28 Height: 6ft  Weight: 180 pounds Waist Size: 32" Body Fat Percentage: 8%   I have been into bodybuilding and fitness for over ten years now and after much experimentation I've settled upon three weight training days and three cardio days as my favorite format. Everyone has different body types and recovery abilities so don't stress too much over seemingly contradictory theories on training frequency. What is ideal for one may not be for another. Monday is Chest and back, Wednesday is Legs followed by shoulders and arms on Friday; Tuesday, Thursday and Saturday are cardio days usually 30-40 minutes in duration. I like to keep my weight training simple and to the point. Never spending more than 50 minutes in the gym.  I train my abs on Mondays and Fridays choosing one exercise from each of three groups: lower abs, upper abs and obliques. Form is of the utmost importance not only for muscle development but for injury prevention as well. I always focus on a smooth controlled movements concentrating on feeling my abs.  I treat abs like most other muscle groups by  adding resistance whenever possible to keep the reps between ten and fifteen. I believe resistance and moderate reps are important for men to develop some thickness and an appearance of depth which further enhances that "chiseled" look.                  I use heavy weights being especially careful to practice good form; reps are usually in  the six to eight range and I rarely if ever go over ten except when training abs.  The reason for this is that the fast twitch muscles have the most potential for growth and are primarily targeted within the aforementioned rep range.  Muscles can only grow larger or smaller and the shape of an individual muscle is by in large genetically predetermined.  It is the absence of fat over the muscles and the balance between muscle groups that creates the defined look. So without further ado, on to the diet. I stick with the traditional bodybuilding diet of five or six small meals per day; nothing fancy but I do limit sugars.  Such a meal frequency will keep your metabolism in top order as well as provide your muscles with a constant stream of nutrients that it needs to recover from hard workouts. There is quite a difference between eating three times a day and eating six in the effect it has on the metabolism.  As far as macronutrient ratios I stick with roughly 35% protein 45% carbs and 20% fat.  Fats are important and I found that I get weak if I go under 20% on my fat intake. Men need about 20% of their dietary intake from fats to support healthy testosterone levels. As long as your total calorie consumption is in check you even eat a bit more fat than 20% and still get lean. Portion control and total calorie consumption are top priority. I like to use protein supplements to help achieve my daily requirement of two hundred grams (one gram per pound of bodyweight). Other supplements I've found to be helpful include L-glutamine, creatine and a multivitamin. I hope this helps to serve as a guideline for which to formulate your own program to achieve the physique you've always wanted.   Jon