I've been working out for about a year and still don't have a six pack. I'm not trying to lose weight on the contrary I'd like to gain about 10 to 15 more pounds.


I've read that 80% of the of the effort to get a six pack is through dieting. I'm trying a 3 hour diet. Spliting my total calorie intake in six meals a day, every three hours. I'm try to make my meals 40% protien, 40% carbs and 20% good fat.

My abdominal workout consists of crunches twice a week. 3 sets, 10-15 reps. Then I do cable torso twist twice a week, 3 sets, 10-15 reps.

Any suggestions?

20% fat is a bit low, IMO. If you want to lose weight you might wanna lower the carbs some and up the fat (not saying you have to go on a low carb diet though)
And I don't think 40% protein is necessary either.

So what protien/carbs/fat ratio would you suggest?

first of all: calories are the most important. Be sure to eat less than you burn.

I don't know what ratio to suggest, I'm really not good with that, I just know 40% protein sounds high and 20% fat sounds a bit low.

You need to shed the fat, in order to reveal your six-pack, for that you need to do a caloric deficit, i.e lose some weight! You won't reveal your abs when trying to gain weight. You need to cut in order to do that.
Since your goal is to gain weight, you won't be able to reveal your six pack.
So you need to make up your mind and set a goal, if you would like to continue to bulk i.e gain more weight, or reveal the six pack i.e cut. You cannot have it both ways.

I eat between 20-25% fat. It is on the low side, but not too bad. 40% protein is probably way too much though.