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Strong core stability exercises will lead to strong abs. IMO if you're doing enough heavy compound movements where you have to stabilize the weight, your core will be getting a good workout. Other than that, the exercises Gaz listed are good ones. I also like pikes or V-ups. Your core is...

There's no way to build "lean mass" as Gaz stated. The best you can hope for is to build mass and eat the right foods so that you do not increase your BF too much. This guy clearly wants to cut. Sure, keeping mass is a goal, but adding mass isn't really possible if you're in a caloric...

First, there's no cardio that you can do that doesn't stress muscle groups. So why just choose ones that stress your lower body muscles? Maybe that works for you, but for the average person, varying cardio is much, much better. Not to mention, swimmers don't get large for a reason - they...

I don't really buy that. Not to mention, why don't you want to do work with your upper body? Have you ever seen how cut swimmers/rowers are? The elliptical is fine. I don't use it myself, (as I stick to running, biking, and swimming), but I'm sure you can get good HIIT on it without putting...

Oh really? You don't think shoulders are incorporated in movements like rows, pullups, etc.? Sure about that?

I don't understand what you're saying here. You lift 5 days a week? That's not smart IMO. Not to mention, it seems like you lift 4 days a week doing upper-body movements. I think that's too much. Cardio after lifting is good. From what I understand, lifting will deplete your muscle...

There's so many things involved here that I think the best answer is to read the stickies first and come back if you have any further questions.

Refine your diet. Get the right macros in the right proportions and make sure you're in a caloric deficit (don't go too far). I would try something different than what you're doing for training though. Do some steady state cardio in the morning or after you lift on days that you train with...

Eating "as little as possible" isn't the answer. Eat the right things in the right proportions and you'll be fine. Keep your caloric intake at a level that you know will put you in a small caloric deficit, not one that will leave you starving and eventually lead to binging eating.

Is your goal to bulk or cut down?

Diet + cardio.

I can't run 4, but I sure as hell can run between 4 and 6, which is the exact range I posted. I'm pretty sure most reasonably healthy people can run between a 4 and 6, but maybe I'm wrong... Anyways, why give yourself that much rest? Why not just put the runs on an interval instead? 30...

Your rest is too long. It takes about 4-6 seconds to run a 40, but you're resting 30 seconds after each one. What about doing 100s on an interval instead (like 100s on 30 seconds)?

Work in some light intensity, possibly steady state cardio on your weightlifting days. Do some HIIT on some of your off days. Remember to eat right and rest as well.

If you're going to put yourself in a bigger caloric deficit, you can't do as much with those lifts. If you do, you're going to tear yourself apart. I'm not saying to cut them out entirely, but you should probably take the volume down.

HIIT + diet + working muscles at maintenence level (i.e. don't do too many heavy compound lifts). Mostly diet though.

Air resistance isn't all too valid here. Sure, it has SOME effect on the situation, but air resistance really only takes effect when objects are moving at very high speeds (i.e. a bullet or a jet). For a cyclist travelling up a hill, air resistance isn't that large. Friction, that's a...

I know it's early, but I've done this for about 3 weeks and it's the best program I've ever used. The power week is really tough! I've already seen a pretty big increase in strength.

Actually, you're wrong. If they go up the same hill, they exert the same amount of total energy. Why? Well, the cyclist moving at a faster speed exhibits a higher rate of energy (i.e. POWER), but he moves up the hill in a shorter period of time. The cyclist moving at a slower speed exhibits...

That's because your connotation of "energy" is completely different than the physical definition of energy. In the end, work done is exerting a force over a distance. If you exert 1/10 the force over 10 times the distance, you'll be doing the same amount of work and thus require the same...