In search of advice

[devils4551]

Hey everyone, im new to the board but not new to weight traning and fitness. So, i was hoping anyone could give me a little advice, when i played highschool football (last year) i was 6'2 225, then after football ended i dieted pretty hard and ran for 20-25 minutes 5 or 6 times a week. As of now i weigh 185 but i still dont have the defenition i woudl like mainly in my abs. I also have gotten much smaller in my frame, i was wondering what i can do to define my abs and put on good muscle. Do i have to stop doing all the running? And if so will i put on fat if i just go to the gym and lift? Thanks for the help.

Your level of fat is generally due to your diet. Eat clean (meaning: limit junk and fried foods), lift heavy and hard, and do some form of intense cardio several times per week. Keep it simple but keep it consistent and you will be rewarded for your hard work.