[JaKKd up]

I have been lifting for about four years now. The last year I have made a lot of progress mostly cuz I have a good training partner now. My diet is pretty legit, usually 6 meals a day, mostly tuna, chicken, and protein shakes along with whole wheat breads, whole wheat spaghetti, and cashews. But I was just recently buying some new pants and noticed while I was changing that I desperatley need to lose about 10 lbs and I have basically not working out abs much the last year. Also very little cardio. What's a good routine for my off days (from regular bodyparts) do do abs and cardio. I can only do cardio on a treadmill and can't sprint outside cuz I live in shitty weather paradise where if it aint snowing its raining.

[Rocky]

IF you are wanting to lose the weight, you need to adjust your diet aswell as the cardio - then that'll help bring out the abs. Reduce the calories a little (gradually) and try doing 20-30mins on the treadmill at a pretty decent speed 3 times per week on your off days. You don't need to go crazy on the abs. Train them as you would any other body part. Crunches (for upper abs) and leg raises (for lower) x 2 a week, slowly for a couple of good sets should be enough that when you lose the excess bodyfat they'll show through!

[philosopher]

Originally Posted by Rocky

IF you are wanting to lose the weight, you need to adjust your diet aswell as the cardio - then that'll help bring out the abs. Reduce the calories a little (gradually) and try doing 20-30mins on the treadmill at a pretty decent speed 3 times per week on your off days. You don't need to go crazy on the abs. Train them as you would any other body part. Crunches (for upper abs) and leg raises (for lower) x 2 a week, slowly for a couple of good sets should be enough that when you lose the excess bodyfat they'll show through!

agree.. but a little side note. an ab workout wont help you lose fat. if you want to lose fat do cardio. ab workouts will help you make the abs more visible.

[JaKKd up]

Yea i know that working abs won't help anyone lose fat. Today was an off day and i did 4 sets of crunches 12-15x, 3 sets of leg raises only 7-10x (these were tough for me cuz my legs have gained a lot off mass and my lower abs are weak) then i finished with 3 sets of cable crunches 12-15x and did 3 sets of vacuums. Then i hit the treadmill and ran a mile in about ten minutes at a pretty descent pace. You think this is good?
Also, what is a good PWO shake on my off days when i do abs and cardio? I had about 40 grams of whey in water and half of a banana today, my cardio + abs day. Is this ok?

[Rocky]

Thta sounds good to me man. Stick with that and you should be fine! Maybe a little more cardio.