The exercise program is laid down by my instructor at the gym. My company paid for a gym membership for us and i decided i might as well use it fully and have the instructor make a program for me So thats for the program which she revises each month according to my progress.

The diet (hate to call it diet since diet is a temp thing, this should be more of a permanent change in my diet) is what i learned over time, and stuff i picked up from a book called "The abs diet" ... good stuff in there. Dont know if its better than everything else, but seem well founded principles and made for people trying to enjoy themselves rather than starve and/or eat food they dont get full from

The diet actually worked for me when i was living at home since i only changed by adding extra meals and smoothies i lost around 6 pounds in a month without any exercise. So im hoping for good results Six pack baby !