Jason Dean Resides: Washington Age: 22 Height: 6ft 1"  Weight: 185 pounds Waist Size: 32" Body Fat Percentage: 5% I'll usually wake up 8 am where my day begins with 8 egg whites, two packages of Oatmeal for my carb intake levels, two round steaks or turkey, any meat that is low in fat and high in protein. Sometimes I substitute the oatmeal for my complex carbs with rice of whole-wheat cereal. I then drink two scoops of 24 grams of pure 100 percent whey protein that has about 4 grams of carbs. 10.00 am - Eat a wrap full of lettuce, chicken, tomato, and green peppers. 30 mins Before I train, I take three thermogenic capsules. 11:30 am - Train 1:30 pm - Eat another protein shake with two scoops of 24 grams. Followed by a scoop of Creatine by Muscletech. 3,000 Mg of Glutamine. 3:30 pm - Eat lettuce bowl with tuna, steak or (8 0z turkey breast) with another protein shake. 5:30 pm - Apple with peanut butter as a snack to keep up my calorie intake. 7:30 pm - Dinner, Turkey breast with another shake and usually 8 more egg whites 9:30 pm - I will eat again, anything that is low in carbs so that my body doesn’t carry them during rest. 11:30 pm - Another 48 gram shake with 8 0unces of milk so that my body doesn’t fast all night without it's nutrients. Sleep. Remember that I usually train for about 1-1.5 hours a day and its mostly on a strength training weightlifting program with a little cardio here and there due to my fast metabolism. I usually keep the same eating habits unless I’m training for mass, But I tend to mix in strength with endurance training low reps to high. So that I work not only the fast twitch but slow twitch muscle fibers, which allows you to grow while staying on a strict diet.   About Training: Since I started working as a personal trainer, I've been amazed at how many people make having ABS their No.1 priority. Unfortunately there are many misconceptions about building abs. Having the (all desired) Abs depends on two factors: Building the Abs and having a low percentage of Body fat. Men should stay below 10%, Women below 15%.  The biggest misconception has to be that a lot of people try to "burn" the fat from their stomach by doing lots of sit-ups. This is not going to work (fat can not be reduced on specific areas of the body, like the stomach for instance). Of course, doing lots of sit-ups will build the Abs, but they won't be seen underneath the layer of fat (it's only half the battle). Reducing the over-all body-fat percentage is a MUST and this has to be done from Cardiovascular exercise. You'll never see a person with "chubby" arms and well-defined Abs (never!). Good Abs is a reflection of a strong willed person. About my Ab exercise: Since I already have abs and I'm watching my food intake, I don't have to go crazy with my Abs workout anymore. I go to the gym about 5 times a week. I work out my Abs twice a week and they stay pretty solid. In addition to that I jump the rope, box and stretch a LOT. But when I started out building my Abs I worked them at least 2-3 times a week: 3 different exercises, 3 sets each (9 sets, that's it). BUT...Working out the Abs takes a lot of DISCIPLINE. I can do one hundred sit-ups without feeling anything or I can do them focused and feel "the burn" after 25 repetitions. My tip: PRESSING the Abs during sit-ups is the key to make them burn. Never let them rest. Start by FLEXING the abdomen (imagine that somebody is going to punch you right in the abdomen). Once they're flexed, THAT'S when you start doing the sit-ups (always keep them flexed).  Good Luck Guys Jason