I feel like I have read thousands of articles about how to get a six pack . However, it seems like no matter what I do I can't get them. I am a 20 year old male, 5'9-5'10, weigh 140 and have had my body fat percentage calculated by a certified weight trainer to be between 5-7%. I think I remember my BMI being 19. I work out 6 days a week alternating between 3 days of Cardio and 3 days of lifting. For Cardio, I cycle about 10 miles in 30 minutes, row about 5-6 km in 30 mins, and run for about a 1.5 mile in 20 mins. That is my regular cardio routine.

For lifting, I bench, curl, use the seated-row, trap pulldown, leg press, calf lift, work on lower back, and do different types of crunches. I alternate between upper in lower body depending on the day. However, I do ab workouts every lifting day. Unfortunately, I still don't have a six pack. I can see the side definition (almost like an outline of the abs) but I can't get any lines across the actual abs.

And last, but not least: Diet. I eat four meals a day. Breakfast usually consists of egg-whites (and/or cereal) and yogurt . Lunch is usually a turkey sandwich with light mayo, mustard, lettuce, tomato, and slice of cheese on 16 grain wheat bread with a glass of fat free milk and applesauce and/or banana. First diner is usually lean meat - pork or chicken - or salad, two sides of vegetables (about a cup each), sliced fruit (about 1 cup), and water and fat free milk. Second diner - chicken salad (or chicken) sandwich with light mayo, mustard, lettuce, tomato, and slice of cheese on 16 grain wheat bread with a glass of fat free milk and applesauce and/or yogurt. I also drink 3-4 glasses of water a day.



I don't know if you have the time to help but I appreciate it none the less. Thank you!