hehhe To tell you the truth, all advise that ahs been given so far is not really acurate.
Anybody can have a six pak, you just need a clean diet and cardio. But who would want to have a six pak if you only have 10 inch guns?? most kids think they are the shit because they have six pak but they are all skinny as hell. I myself have been into bodybuilding for 8 months now and have really increased in size and strenght.
if you just want a six pak and be like any other idiot out there just have a clean diet and do cardio.
now if you want to look big and at the same time ripped you need to do this:
Eat at least 6 times a day, every 3 hours, small meals but each meal has to have at least 30 grams of protein. REMEMBER EAT CLEAN!
Work out one muscle group per week! you can have two muscles groups per day but make sure you only train those once that week.
get lots of sleep, the best way to a muscular body is to let your body rest while providing the adecuate nutrition!
heres what my split lookslike for bulking season. (cutting season varies , on rest days i do cardio and eat a bit less)
Mon: Bicep/back
Tues:Rest/Cardio/Abs
Wed:Chest/triceps
Thur:rest/Cardio/Abs
fri:Legs/Should/traps
Sat: rest or cardio if cutting
Sun: REST
Most exercises are : 3-4 Sets with 6-8 reps, make sure you use heavy weight, so that you can do at least 4 reps but not more than 8! rest at least 1min between sets
the thing that light weight and high reps works is just bullshit, studies show that low rep and heavy weight training works better to increase lean body mass.
Also in order to see your six pak you must have a body fat % of 10 or lower!
Its really simple, if you want to loose weight you have to have a calorie deficit, this means you burn more calories than you consume, so if you want to pack on soem size eat at least 300 more calories a day and if you want to loose weigth eat 300 calories less.
If you got any questions feel free to ask
The msot important aspect is your nutrition........if you eat shit you'll looklike shit even if you lift big!