Originally Posted by
shadowmarkus
There is no need for such an advanced program. You'd be fine sticking to a basic program, and upping the cardio to burn that fat.
If you run, you strengthen your abs a lot, and you lose fat.
You'd probably have to aim for a 10% bodyfat, if not 8-9% to get as visible abs as possible. But you really don't have to make it more complex than it is.
Also, are you sure about the 4000 calories? That's a lot of calories, and you should be a lot bigger than you already are, or a lot fatter. (Not that you're fat)