Jared Brown Resides: Michigan Age: 24 Height: 5ft 5"  Weight: 165 pounds Favorite Body-part: Abs Waist Size: 29" Body Fat Percentage: 8% I train 6 days a week and try to hit each muscle group twice a week. For abs. I usually Train two Ab exercises a day, I mix and match. One day I may do my lower abs (hanging leg raises and decline bench leg raises) The next day I do two things for my upper abs. (Sit ups and crunches for example) On the third day I work Obliques (side bends with 25-50lb weight held in my opposite side hand, also sit ups bringing my left elbow to my right knee, the by right elbow to my left knee) All 4 sets 25 reps, nothing less. The routine repeats on the third day. I follow a very strict diet. My work hours vary, so I never have a set time to eat breakfast. My goal is to eat every two to three hours, high protein and low carb works best for me. For example for breakfast, 1 chicken breast 5 egg whites, 1 cup oatmeal (optional). 2.5-3 hours later. 8oz chicken breast, 1/2 cup brown rice, 1/2 cup mixed veggies. 2.5 to 3 hours later 2 scoops protein powder mixed with water. 2.5 to 3 hours later. 8oz chicken breast with 1/2 cup brown rice. 3 Hours later 10oz. eye of round steak (baked potato, optional). Another one of these meals can be replaced with a protein shake, but no less than three whole meals a day. I prefer 5 whole meals a day instead of shakes but because of time constraints this is not always possible. I drink about 1 gallon of water a day. 1/2 pot coffee throughout the day w/ cream and splenda. Fruits and veggies vary with each meal depending on how I feel. No alcohol, pop, juice, candy or junk food with the exception of every other Saturday, the last meal of the day eat I can eat or drink anything I want to. My top five tips for getting in shape. 1. Diet (low carb, low fat, high protein) 2. Be consistent with your workouts 3. Cardio, make sure you do it! 4. Make sure to hit the abs from all angles upper, lower and obliques. 5. If you really want the abs to show, and see some veins. Once you have been consistent with your diet and training try cutting your sodium intake, this will bring out the abs even more. I hope these tips will be useful. Good luck guys  Jared