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from askmen.com. what do you guys think? i'm almost there, the one thing that is really bugging me is just a bit of stomach fat that covers it up (what gives? 5"11 and 138 and -still- stomach fat? give me a break!)
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Bodybuilding Q&A: Six-Packs & More

By Jim Carpentier - Web Site: AskMen.com's Virtual Trainer

Certified Strength & Conditioning Specialist - Every 2nd Thursday
bodybuilding and working out

In high school and college weight rooms, neighborhood health clubs and gyms, coaches and personal trainers are asked the same questions over and over: "What's the best way to gain muscle mass?" and "How do I get six-pack abs?" and "Should I run before or after lifting?"

Read on to find out the answers to these and other questions commonly asked by aspiring bodybuilders, student athletes and general fitness enthusiasts.

What's the best approach to develop six-pack abs?
A tapered back, slim waist and tight abdominal muscles truly define bodybuilders, gymnasts, swimmers, and sprinters. So how does one get that sought-after six-pack? Six-pack seekers should concentrate on three points: a) nutrition; b) low-intensity aerobic exercise (long brisk walks); and c) high-intensity anaerobic activities such as weight training and sprinting. A, B and C will help reduce overall body fat, including abdominal fat.

a) Nutrition guidelines:
Consume five or six small meals daily and drink a gallon of water a day. Low-fat or skim milk should be your other beverage of choice. Keep portion sizes small. Each meal should contain protein, a complex carbohydrate (fruit, veggie or whole grain), and some fat (generally, the protein source contains some fat). The small meals spaced apart every two or three hours will keep your metabolism and blood sugar steady, and won't stretch your waistline.

b) Low-intensity aerobic exercise guidelines:
Take either one 30-minute or two 15-minute brisk walks daily.

c) Weight-training guidelines:
Do full-body weight training exercises two or three days a week on non-consecutive days. Choose multi-joint exercises (bent-over rows or pullups, standing shoulder presses or upright rows, squats or lunges, and parallel dips or pushups). These mostly upright movements will also indirectly work your abdomen compared to seated or lying exercises, and multi-joint exercises work more muscle groups, build more lean muscle and burn more calories than single-joint exercises like bicep curls.

Do 2 sets of 6 to 8 reps per exercise with moderate to heavy weight, and take only short rest periods (30 to 60 seconds between sets). End with two abdominal exercises with added resistance that target each abdominal muscle group, such as an upright knee raise (holding a 10-pound dumbbell between your feet) for the lower abs, and a regular sit-up with a twisting motion (holding a 25-pound plate) for both upper abs and obliques.

For sit-ups, keep legs straight and lift your upper body up with the plate against your chest, twist to both sides, then slowly lower yourself down again. Do 2 sets of 8 reps per exercise. Finish with an all-out 40-yard sprint.

What are good pre-workout and post-workout meals?

First, both pre-workout and post-workout meals need to include water to prevent dehydration and help in muscle and tissue repair. Also, drink water before, during and after weight-training and aerobic workouts.

As for a pre-weight training workout meal, it should be small and easily digestible, within an hour or two before you lift. Weight training relies on carbohydrate storage for energy, so include some complex carbohydrates, such as fruit and whole grain bread, and also some protein, like low-fat cheese or peanut butter, in your pre-workout meal.

Sports nutritionists such as Liz Applegate, author of Encyclopedia of Sports & Fitness Nutrition (Prima Publishing, 2004) suggests these pre-workout snacks: A package of instant oatmeal made with a ½ cup of skim milk or vanilla-flavored soy milk. Or try a glass of a sports drink and 1 cup of whole grain breakfast cereal mixed with 1 tablespoon of raisins.

As for post-workout meals, Applegate says, "Do your post-exercise eating within 30 to 60 minutes. The post-workout snack is ideally a combination of a carb and a protein." Her post-workout meal examples include two mozzarella sticks, a toasted whole grain English muffin and an orange. Or a ½ cup of frozen blueberries mixed into 1 cup of low-fat, lemon-flavored yogurt eaten with a 1-ounce serving of wheat crackers.

Besides the bench press, what other exercises increase chest size?
While the bench press is probably the gym favorite for powerful pecs, the pushup done from all different angles (performed on an incline or a decline position, one-legged, with both hands on a medicine ball, or with one hand on the ball and the other on the floor, for example) is also a great chest builder.

Weighted parallel dips (performed with the added resistance of plates around the waist) also develop big pecs. Another alternative for chest expansion is performing sets of heavy leg exercises, particularly barbell squats, which were a staple for old-time bodybuilders, according to Randall J. Strossen, Ph.D., who wrote a book back in 1989 called Super Squats (IronMind Enterprises). "To be blunt, heavy leg work is the fastest route to big arms, shoulders and chests."

Dr. Strossen mentioned that old-time bodybuilders would do a 20-rep set of heavy, deep-breathing barbell squats, followed immediately by a set of stiff-arm pullovers with a barbell or dumbbell to expand their rib cage and increase chest size.

What's the best way to gain muscle mass?
The surest way is to follow a three-part formula:

1. Optimal nutrition
2. Heavy weight training
3. Adequate sleep

Adding muscle is contingent upon optimal nutrition -- getting plenty of nourishing calories each day to fuel the muscles before workouts and aid their recovery after workouts. Adhering to balanced nutrition is key for muscle growth. You must have plenty of complex carbohydrates (fruits, vegetables, whole grains, pasta, rice, beans, and potatoes) to energize you for the workout, plenty of protein (from meats, fish, dairy products, nuts, and seeds) to aid in muscle repair, and beneficial fats (from olive oil, fish, nuts, and seeds) to enhance recovery between workouts.

Heavy weight training means training twice a week with two days between workouts to help recovery. Do full-body high-intensity workouts comprising compound or multi-joint exercises such as deadlifts, squats, bench presses, pulldowns, bent-over rows, and shoulder presses. Do 3 to 5 sets of 6 to 8 reps with heavy weight for each exercise using good technique.

Performing multiple sets of heavy multi-joint exercises releases muscle-building testosterone. Adequate sleep means getting at least 7 hours of restful sleep each night to promote recovery and help muscle growth. During periods of deep sleep, growth hormone is released, which increases lean muscle mass and reduces body fat.

Should I run before or after lifting weights?
First, if you want to gain muscle mass, high-intensity aerobic activity such as running may cut into muscle gains by impeding your recovery between weight-training workouts. According to The 2005 Men's Health Total Fitness Guide (Rodale Inc., 2005): "Running doesn't build muscle mass. If it did, marathoners would have legs like defensive linemen, and workers in Boston would have to repave streets each year following the signature race."

However, if your goal is to maintain muscle and be aerobically fit, lift weights first, then run. The reason: Running uses up more energy than weight training and therefore might compromise your strength capacity for lifting if you run before you hit the barbells.

So, during your next workout, here's the guideline: Warm up with a light jog in place for a few minutes to get the blood flowing, and the muscles and joints conditioned for lifting. Then, after weight training, go for a run.

If you can do only one exercise, what should it be?
The best exercise that engages both lower and upper body muscles simultaneously is a combination exercise. Do 5 sets of this exercise and you'll have a brief but intense and productive workout.

Go into a pushup position holding two dumbbells (15 or 20 pounds each). Do a pushup, then quickly thrust your legs forward toward your hands. Stand up, bend over and pull the dumbbells toward your waist. Then, press the dumbbells overhead. That's 1 rep; repeat for 8 reps. Rest 30 seconds and repeat 5 sets.

If you had to choose another exercise that is anabolic (muscle building) for both the upper and lower body, it would either be a barbell squat or a deadlift. Both release higher levels of anabolic hormones (testosterone and growth hormone) compared to other exercises.

Now that you have the answers to these frequently asked questions, your goals should be more attainable. Just stick to your goals and don't give up.