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KC&SunshineBand
06-30-2008, 07:56 AM
Since it's the summer, dinner ends up being whatever my parents cook up, but my other meals are almost always the same:

7:15 am: 3 egg whites, 1 cup oatmeal, 1 cup skim milk
8:30 am: 1 cup coffee
9:30-11 am: 2 liters water
12 pm: 8-10 oz. grilled chicken breast, 1 cup brown rice, fruit of some sort (i.e. peach, apple, cup of blueberries)
3 pm: 1/2 PB sandwich (1 slice whole wheat bread, 1 tbsp. natural PB), 1 liter water
(5:30-7 pm: Workout)
7:15 pm: Post Workout Shake (1 scoop whey protein, 1 banana, 1 cup skim milk)
7:45 pm: Dinner (Varies...)
9:30 pm: Fruit of some sort

Usually my daily calorie total comes out to about 2300-2600. I'm 5'7" and 140 lbs. I'm not looking to get huge, but I just want to be rock solid and cut (I'm already pretty cut right now). I've gotten my body fat measured by the skin fold caliper test at least 10 times, and my body fat is consistently measured to be between 3-4%. However, I only have really good definition in the top 2 segments of my abs; the bottom 4 aren't visible unless I flex my abs. What changes should I incorporate into my diet to further develop my abs and facilitate some muscular growth without putting on too much fat? Is it possible to gain some muscle without gaining fat? I don't want to get too bulky.