Q: hi mike let me tell you more about my self and what i want to achieve. Firstly i want to achieve a 6 pack and secondly i read one of your articles that you said we must lose fat in order to see it , but i think if i lose more fat or stuff i would be underweight. Now the activity i would do in 1 week: I would cycle up and down hills that requires short boost of speed something like HIIT and i would carry my mountain bike across bridges and stuff for maybe 3-4 hours as i cycle to far places 2-3 times a week, secondly i would play soccer for maybe 3-4 times aweek which will consist of 1 hour and i have soccer training for2-3 hours once a week and i would go down to the gym for around 30 minutes for 5 days a week to do wholebodyworkout which i focus on almost all of my muscles from top to toe including my chest, abs and legs. this is my diet for almost everyday, i spread my meals to 4-5 times instead and this is what i eat: First meal i would eat 2 slices of wholemeal bread topped with whitemeat tuna in spring water and 1 slice of tomato and 2 leaves of lettuce, my second meal would be eating 1 large banana, my third meal would consist of 1/2 a cup of brown rice with 2 fish otah(an asian seafood) , my forth meal would consist of broccolis, mushrooms,carrots in soup which are boiled and finally i would grill 2 chicken fillet and use 1tbsp of virgin olive oil to mix with my chicken , is this a good diet and exercise for me to obtain a 6 pack

A: It certainly sounds you're doing your best to exercise and eat right -- great job! You are 100% correct that at your age you should NOT try to lose weight or fat! Instead you should be physically active and eat right and with time, as your body develops, you will get the six-pack and overall great healthy physique.

My only observation is that you actually don't eat very much (though certainly quite healthy), considering how much physical activity you do and considering that right now your body is entering prime growth time. I'd estimate that all that you listed adds up to just 1500 calories or so. You can afford to eat quite a bit more (as much as 1000 calories more!) and not worry about gaining fat at all. You also don't eat much fats besides a bit of virgin olive oil and, as I've mentioned before, healthy fats are a must in anyone's diet. So definitely don't be afraid to eat more, including a bit more fats.

I can't promise you exactly when you'll have your six-pack (nobody can), but I can promise that if you keep up this excellent lifestyle you'll have a great and healthy body for many many years to come. Once again, great job!