I made some posts in the following thread that will help you. Click the link, and read some of my posts there.
http://training.fitness.com/weight-training/abs-27082.html
Its not real specific, but it will give you an idea.
Also:
I want to keep this simple for you to help as much as I can.
With this said, I want to tell you that its virtually and nearly impossible to gain muscle and lose fat (or cut) at the same time. The is a basic reason for this, and its the laws of energy balance, and these two are apposing forces and are on the opposite sides of the law of energy balance equation.
In order to gain tissue you MUST have a calorie surplus above the your Maintenance level. In order to lose tissue (fat tissue) one HAS to be in a deficit of some sort below your Maintenance level.
Do you see the complication here? The complication is that they are OPPOSITES. The DIET is the MOST responsible for definition and bringing fat percent down to a desired level. There are calorie manipulations one can do to bring about a surplus at times, and then revert back to a deficit that CAN cause growth if carefully done, but this is for another discussion.
When in a calorie deficit, the body will look for energy (carbs, and even convert protein for energy---if needed and necessary--research this). When it finds none (keeping this simple), it WILL look to muscle tissue as a source of fuel (muscles are nutrient dense, and ideal for the body to use in this environment), AND it will look to the fat stores for fuel.
To combat this complication of the body looking to muscle tissue, weight training the body sends singles to the body----"saying HEY! we need these muscles", and provides a stimulant to keep what you have, but it will only minimize it.
Therefore, what I am saying is that you need to make a decision to bulk or cut to keep this simple. If its leanness you desire, then arrange a careful diet deficit under your Maintenance Line, and continue your progressive weight training schedule, and of course eat clean (try about 5 to 6 meals spaced out during the day)
On the Abs. I don't recommend doing them everyday. I suggest treating them like any other muscle. Do these every other day (or 48 hours), or 3 to 4 times a week---on a progressive scale.
I don't recommend doing cardio everyday. However, you may want to try 3 to 4 times a week, to give FULL DAYS of rest,,,,,where NO training is done.....let the central nervous system rest and recuperate for you.
By the way........YOUR NOT RETARDED........Just because you are in search of knowledge! Knowledge will beget knowledge if applied correctly!
So do this with this word:
Retarded needs
bombarded and totally
discarded!
and one last thing:
ROCK ON WITH THY BAD SELF
If you read that page and come back here and say you did. I +rep you--------You want your goal? Was that YES......I heard. Then earn it, and start by educating yourself.-----------ROCK ON!
also i got one question that is proly dumb anyway here goes if i want to build up plus get abs, all the eaten want hurt me from getn abs too will it cuz i know u gotta eat healthy to get them but builden up requires alot of eatn lol i dont know... im jus stressen myself here ..