hi mate i dont diet or anything as im trying to build size and i only ever do 3 abb workouts throught the whole week. I always do them inbetween sets of the muscle group on doing on each day. The best one BY far is raise the decline bench as high as it will go and i do 4 sets of 25 or whatever u can do. Btw i put a 5kg barbell behind my head as i do it. 2nd on day two is on a flat bench, get your arse right on the end keep back flat and legs together toes pointed. Raise your legs straight up. Do 4 sets of 25 again or if your advanced u can do one straight up then down, then legs left then back to middle then up then down then right, then back to midde etc etc. On day 3 i use a machine i dont know what it is by u twist your bodys left and right. Again 4 sets of 20. U dont need to do anymore than that and after 2 weeks you'l see the difference