Hi am on 12% BF (147lbs, 31" waistline, 5ft 5") and I am trying to cut to 9-10% BF.

Will this routine help me achieve six pack abs BUT at the same time I do not lose muscle?

ps: my cardio is normal jogging, Ive done HIIT over these last 3-5 months ad Ive lost muscle, and some people who got six pack abs told me normal jogging works fine along with a good diet.
I do my jogging either on a treadmil or outside, depends on the weather.

so:

Sunday
Cardio (40-45mins)

Monday
Cardio (40-45mins) in the morning, Weights+abs 6-7 hours later

Tuesday
Rest

Wednesday
Weights+abs+cardio (15-20mins)

Thursday
Cardio (40-45mins)

Friday
Rest

Saturday
Weights+abs+cardio (15-20mins)

My diet is in check, experts around here have already helped me out with that. for those who want to see it its here-

http://training.fitness.com/journal/...-11-28717.html

dude if you cut you will look horrible please dont.

why man? what do you mean? dont people cut? I cant get your point

Your routine is very high in cardio which is fine if you your goal is to be great at cardio but it will make you look like a runner. I do not want to say that that is a bad thing but before I recommend that I hope that you take a good long look at what successful endurance athletes look like. If that is not the look you want than I can recommend a new direction for you.

You said that you do not want to lose muscle. I can assure you that your current routine is absolutely detrimental to muscle maintenance, and I see virtually nothing for muscle improvement. Please help me understand what 20 minutes of weights is. I have literally no idea what this means. Is this circuiting or is this weighted leg day? I Most folks looking to pack on muscle do weights four days a week one to three body parts a day each body part takes at least 15 minutes unless they are shorting themselves (we all have lives after all). That is not the only way to go mind you but I wanted to put your routine in perspective.

At any rate if you are looking for any degree of muscle to show off you need more strength training whether that means with weights or something else.

so before I help you Please tell me these things:

age height weight (please be honest for the most accurate advice)
goals "I want to look like and/or perform like --- when he was in the movie ---"

Current strength training routine

Before I leave you feeling too sour I want to applaud your efforts. You are working very hard and you have a great spirit that will take you far in whatever you choose to do

hey ninja thanks for the reply. can you please help me in this link, since there is every detail etc...

http://training.fitness.com/weight-t...tml#post243694

Dear Snorkles,

I jus wanna share that running for 40-45 mins is indeed the best thing if and only if you trying to lose weight and the fat. Infact even i did the same thing but i had done this mistake by just running and cycling and i lost weight with it but later on i realised i was losing my mass muscle too.. make sure that you r even doing weights dats wat i did, not saying you to do heavy weights at the start but light weights for the start would be good for your body and later on you can increase the weights as per you wish.

Running is infact the best way to lose weight but make sure you have a programme set for it for eg: on ya cardio machine you can always set the programme on 5.5 which keep on increasing and decreasing the intensity level of the speed which in term is an excellent way to keep your heart rate in proportions..

Weight lifting is a must coz if you dont do weight lifting you will be losing the mass muscle which i guess you dont wanna take a risk for as it would not be easy for you to build mass mscle after losing them for which you will have to work really hard to gain them back so please dont forget to do weight lifting as well.. Do it with less weight jus to pull up your body. Do 2 muscles everyday which will help you in creating a daily programme for a week and by this way you can carry on for months and den i m sure you will find good results for ya body....

my first post..hehehe

wow i was looking back on that and im sorry for being a jerk

you seem a too light to cut and have enough muscle mass to show your abs effectivly