Tawfiq Ghadban Resides: Montreal, Canada Age: 21 Height: 6ft  Weight: 190 pounds Favorite Body-part: All Waist Size: 30" Body Fat Percentage: 5% What do you believe are the  most important aspects in  achieving great abs? For me, abs are far more than just a regular muscle. They don’t come easy but once you have them, you do everything to hold on to them. They’re the first thing that one sees when you have your shirt off and they tell everything about one’s capability of sticking to a strict diet while training intense. So how can one attain a chiseled 6 pack you ask? As you’ve probably heard before a combination of a low carb high protein diet, cardio and a vigorous but short ab workout routine are the main keys for success. What advice would you give to other men looking to change their body? STOP thinking about it and just do it. The sooner you start, the sooner the results come. Set a realistic goal and make it a priority in your everyday life. After all, you only have one body to take care of. How often do you train your abs? I train my abdominals every time I go to the gym for no longer than 10 min, short but intense. What are your favorite exercises? I usually pick 5 exercises and do them back to back for 10 min, no break at all, every set until failure. My usual routine consists of: Hanging leg raises (The king of Abs), Hanging knee raises, Decline leg raises, Incline sit-ups, Incline sit-ups with twists About Training: What type of cardio exercise do you do and how important is it in your program? II love the stair master because it’s a good cardio equipment and gives you more leg definition at the same time. I also like to go running from time to time. The best time to do cardio is first thing in the morning for no longer than 30 min. If not, do it right after your workout. What does your typical days diet look like? 6AM: 10 egg whites, a cup oatmeal, skim milk, 9AM: : High protein low carb shake, 12PM: : A chicken breast with baked potato, 4PM: 2 cans of tuna (or fresh fish) mixed in a big garden salad, 8PM: 10 egg whites with 1 slice of multi grain toast, 10PM: High protein low carb shake What would be your top five tips for getting a flatter stomach?   Cut your carbs and fats gradually Do your cardio first thing in the morning Make your workouts fun and intense Keep your goal in mind 24/7 Repeat steps 1-4 until you get the flat stomach or ripped abs you always wanted Remember that “Winners Never quit, quitters never win" Hard work + discipline + patience = ultimate beach body Good Luck with the Sixpacknow Program guys!  Tawfiq