I want a six pack or just a well toned stomach and I am already doing ab exercises but what should my diet be like to help me achieve my goal of a toned stomach? (I already know not to eat junk food)

:D

In order for your abs to start showing, you have to have relatively low body fat... for males, I believe it's somewhere around 8% and below. I'd take a quick check to see how much body fat percentage you have... perhaps next time you go to the doc's office. Those little handheld things won't give you an exact number (to get an exact body fat %, more process is required) but you'll get a general idea.

Obviously cardio and eating right is the way to go. Lose fat, you'll see those abs soon enough.

To add...

For diets, obviously stay away from junk food and sodas and whatnot. Try to avoid empty calories. I suggest chicken breast, fish, nuts, yogurt (don't go overboard on this), fruits (again, try not to go overboard), veggies, and pretty much anything "healthy" (you know what healthy foods are...

Maintain your calorie intake/outtake so that you have a deficit everyday.

My body fat percentage is about %10.

You alar have a good body fat percentage, the stomach fat is always the last to go. The best way, and this is controversial but go down a heavy metal gym and this is what you will be advised. Keep lowering your body fat, if you can get it down to 6-7% you will then start to burn you belly fat. However, at this level of body fat you will probably find a lack of energy. This is OK, and work with this for a week or so, once you have the belly gone you can then go on a high protein high carb diet, work hard, at least 4 times week, then as you put the fat back on you will convert it directly to muscle. Really you want a body fat of about 15 percent. This will give you the energy to work out hard but still look quite lean.

p.s the guys in those ab pictures only look like that because they have cut for the shoot/ show. They then have to put on weight to be able to keep working out. When you are fully cut you lose a lot of energy. Hence why the world strongest men actually don't look in great shape just huge lumps :)

Shanek:

A few comments...

For males under the age of 30... it's advised that you stay between the 9% - 15% range in body fat.

I'm not sure what a "heavy metal gym" is... so no clue, please explain.

You do realize that what you're essentially telling him to do is a version of a crash diet... work hard for a week, then start eating a lot.

No, absolutely not, a male between 22-30 a good range is 12- 25%! Also I'm not saying to crash diet, to reduce his body fat to that level he doesn't need to not eat, he need to eat non fatty foods, pleant of seeds, wheats oats, no bread if possible, wholemeal if at all. Stuff like that. And I'm not saying to then start eating lots, I'm sain to then return to his normal diet, which is allowing him to maintain 10% already. A crash diet would be telling him to starve for 5 days, and then to hardly eat, I would never suggest going from a low diet to suddenly eating a lot because the body motabolism will be through the roof, however in leaving this site now anyway as I have mentioned in a previous post, so take my advice or don't, I don't really care, I know its right because its what I done.

And a hevey metal gym is a gym where primarily men go, they usually have only free eights, or mainly free weights, and it's a much better environment to work out hard then one of these latex masses with 50 cycling machines al lined up and bankers and officve workers paying over the odds for a service taylored to make as much profit as possuble. If you have never tried a hevey metal gym give one a go for a completely new experience.

Dueceythe advice is there, two types of it, do some research on he net, talk to some real muscle builders, not justin down fitness first and you will get the advice you are looking for.