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I've been lifting since December for football.I'm 16, 6foot, 170lbs (put on15pounds). Starting July 5th on every Monday, Wednesday, and Friday i will be doing cardio from 9-11 and during that time period i will be doing core, speed, and enduance. I then have lifting from 4-6 and play running from 6-7:30. Now from this i want to become tone, so I was wondering if anyone could help me with some sort of routine to help tone my abs to a six pack. Thanks for the help.

abs have alot more to do with diet than training IMO...You cut your BF and abs will show. But since you can't drop BF because of football, I would do weighted crunches or situps for 5x10 with a heavy weight. My $0.02 and experience since I happen to have el-sixpack

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Thanks for the idea. And as for the crunches/situps i have started doing 4x40, but i think i will add the weighted sit-ups to those. But to get tone should I Should i go with a high protein to help me get more tone? Because won't that help replenish my muscles after a workout? And add some tone? Also I don't eat candy or drink pop thats the most i have done to help.

You need to learn what a PWO shake is. yes High protein is good but you will need carbs because you are going to need the energy. Really what you need to do is get your diet in order. Your routine looks like it's going to take a lot out of you and if you want to get stronger and build up some muscle you are going to need to eat right. Lucky your 16

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I would recommend high protein and carbs since football takes alot of energy. I also highly recommend reading the stickies about nutrition, they have all the answers you could ever want!