I read that working on your abs is 90% diet since it's important to remove any fat layers off your stomache to ensure that the muscles are visible. The other 10% is actually working on building the muscles which isn't difficult through training.

I hardly have any fat but I want to stop eating anything fatty but I'm pretty unsure about the diet.
Can anyone give tips about what I can actually eat? I'm too used to take aways and stuff and got no clue what the perfect diet would be.

I know that it is important that it includes a lot of protein and as little fat as possible, which should be burned through exercise.

Eat a balanced diet and exercise.

Lean meats are obviously good if you want to reduce the amount of fat you're eating.

And by exercise I mean do a general exercise program that incorporates many things, not just weightlifting.

jogging is a must to get trim.

as for situps.. there are dozens of types... do a youtube search to get some ideas.

there is no quick way either.. you have to put the work in.

Cut out junk, drink only water, eat more fruit.

I run and do tons of crunches and my chest and abs have already become much more toned. I've been going at it for about a month or so. It just takes dedication, there is no quick way to getting good abs or in shape in general.

http://www.youtube.com/watch?v=YGmX6m78zDM

If you simply want shredded abs, you need to hit em hard through exersize. I recommend weighted decline situps, but there's a myriad of activities to choose from. Also as you said you need to get rid of the layer of bellyfat. To do this you need to burn the fat by consuming less calories than you expend, meaning you have to eat at a caloric deficit, 500 calories below your maintenance is recommended by many (use one of the online calorie calculators to find out). Also as you said, a high protein diet is absolutely essential to pack on some rock hard muscle, and great food sources for this are for example: Milk, eggs, lean meats (like chicken) oats and lots of others you can easily search up on google. Cardio is not needed to lose the fat and get shredded abs, but it does benefit your health. Some people think it's just a matter of bodyfat, but it really isn't. Many people starve themselves to get thin, only to never have their abs appeear no matter how skinny they get. This is because the body catabolizes it's own muscles (the abs one of em) to get energy when you're starving. This is why all of the above points are important to get nice abs.

You need to build muscle generally all across your body to get decent abs (and then go on a caloric deficit diet to shred the fat and get to see them). Some situps and diet will only give you an outline of the abs, and being skinny and having abs doesn't count, it's like being fat and having large boobies.

Well, I use the Brad Pitt Fight Club diet. It's a bit extreme, and used to get in shape just for the movie itself, so I go for a more toned down version of it.

Breakfast: 2 eggs + Bowl of oatmeal cereal + Glass of skimmed milk.

Lunch: Chicken, Turkey, or Fish + Pasta or Brown bread

Pre-Workout: Whey protein shake + Banana

Dinner + Post workout (I have dinner about 45 minutes after working out): Same as lunch + Casein protein shake (or low fat cottage cheese)


Make sure to drink plenty of water throughout, including at least 2 liters when you wake up in the morning.

I bought whey protein powder to drink.

Does anyone know if it is okay to drink it twice a day?
Each drink gives 18.7g protein.

Yes you can drink it twice a day. I drink two protein shakes everyday, each containing 50g of protein. Btw regarding protein intake, a rule of thumb is you should get 1g of protein for every lbs of bodyweight. So for me at 202lbs I should ideally consume aprox 200g of protein a day. This is of course ment for people who actually work out pretty hard though.

Or you could save yourself all that work and wear a shirt like http://rlv.zcache.com/torn_t_shirt_with_fake_abs_light_skin-p23595883271150434635ao_400.jpg! :goodjob: