As far as diet well this is

As far as diet well this is something posted a while ago
http://gimme20.com/node/2834

Then for abs, i really recommend working with the Swedish Ball. However get with a personal trainer or someone that knows how to use it properly it is hard to do without instruction, take simple crunches done on the ball, I see people position themselves wrong all the time or they rock, even picking out the right size ball for you takes some knowledge. I know it looks weird and somewhat girly, but I tell you that will strengthen your core like nothing else. Also a lot of trainers will tell you to work your core and abs first this is just wrong. They tell you that because if they are at the end of your workout most people skip them however this is very very bad. Your core is called the core for a reason if you wear it out first you will not be able to put your all into everything else. Even doing bench press, you use some muscles in your core if you are doing it correctly. Anyway when I started using the ball I added a ton of weight literally to my lifting.