You need to gain weight as you're light for your height.

I suggest you do heavy Squats, deadlifts, overhead presses if you've not been doing them yet. Keep the weight heavy and reps low. You can try 3sets 5 reps.

The above will make your entire core very solid as your core needs to be very strong to be able to hold big weights over head as well as isomterically mainintg the weighs during a deadlift.

For accessories (direct ab work), do heavy weighted decline situps, ab pulldowns (using the lat machine), ab wheel, Russian twists. The reps can be like 10-15 for 3 sets.

Also, don't do normal long-duration cardio as it is not helpful for your goal. Do high intensity cardio (short duration ) like hill sprints, sled pulls (tyre pulling), rope jumping if you have it

Eat enough protein and good fats like eggs (cholestorl), avocadoes (monounsaturated fast), coconut oil (saturated fat) for optimum testosterone production to increase muscles and burn fat.

This will be a good start. And do your own research as much as possble.

This post has been edited by funfree: Oct 5 2014, 02:33 AM