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Anonymous File :-(, x)
Abs are made in the kitchen, not the gym. Doing 1000 crunches a day will just make your abs stick out past your chest, they won't get more defined unless you eat in a way that your body won't store belly fat.
I eat 1/2 cup of oatmeal with 2 tbsps peanut butter and milk and a little nutella plus 3 hard boiled eggs for breakfast, 1 cup flax plus cereal with blueberries 2 hrs later, lunch is lean meat and veggies, like chicken and salad with only balsamic no oil, pre workout protein shake or an apple and almonds and cottage cheese, or tuna fish and whole wheat pasta, post workout same, dinner lean meats and veggies again. My desert every night is fruit and plain yoghurt, I try to never go over 2k calories a day. No flour, no alcohol, no sugar, eat every 2-3 hours.
I have a cheat meal once a week and go out for drinks once in a while. I'm 6'0", was 184lbs and 17-20% bf when I started now I'm 165lbs and around 10%. Goal is 6%
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