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So ive been doing 30 min work out approx everyday just basics bench arms legs and do about 100 crunchs or leg lifts a day. Ive been drinking a mass xxx shake for my pwo 50g of protein, But my main goal is to loss some fat in my abdomen area. I do anywhere between 30 mins and 4 hours of cardio 5 times a week. What kind of diet should i have give me some examples etc. I basically want to get a 6 pack back and more muscle definition. Im 19 5' 5" and weigh 140lbs.

ok, since your going to leave it up to us to find you a diet.

First drop the shake
Next eat all the chicken , fish, rice, potatoe, egg whites oatmeal and vegtable that you can.

Continue doing the cardio and lifting the weights

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