Opinions on Dropping Body Fat and getting cut up?

[one800nak]

Hello im new to the forum and im interested in dropping some body fat yet not losing too much weight and muscle. I am 23 years old, roughly 18% body fat, 5'9" and weigh 190 pounds. ive been working out nearly 7 years, never really had visible abs, and have never been truely satisfied with the way i look and feel. Im always trying different programs and following different diets. im looking for a decent workout regimen involving some cardio (im not afraid to sweat) and a decent diet and possibly some necessary supplements. In the next few months (3-6) id like to be 175 and under 10% body fat.

ANY one have any new ideas? im open to anything. thanx in advance!!

NICK From Brooklyn, NY

[w0cyru01]

What does your current diet and workout look like.

[one800nak]

most recently ive been doing cardio 4 times a week (20-30 min) and a full body circuit training routine twice a week. my diet consists of 5-6 meals a day lots of protein and veggies. i evidently want abs without looking like i lost 20-30 pouds everywhere else on my body. thats my goal.

[Chris]

Judging by your initial post, it looks as though consistency may be the problem. You said you've tried many diets. Although your training and cardio is important, it's your diet that for the most part will dictate your body fat percentage. There's nothing wrong with changing your meal times, food choices, or caloric intake to suit your needs. However, the principles behind an effective diet will always remain the same and there is no need to change them. Eat smaller more frequent meals consisting of lean protein sources, moderate carbs, and low fat. In the meals directly following intense training take in high GI carbs like rices, pastas, cereals, breads, potatoes, ect. The rest of the day avoid those carbs and opt for lower GI carbs like vegetables. Keep your fat intake down. Eat plenty of fiber. Drink plenty of water. And, for your main courses chose lean protein sources like chicken, fish, and lean red meat. The amount of calories will depend on your goals and you will have to play that to figure out where you need to be, but these principles should remain unchanged.

[one800nak]

thanx alot for the info chris. any suggestions on supplement intake and a simple training routine?

[Chris]

Originally Posted by one800nak

thanx alot for the info chris. any suggestions on supplement intake and a simple training routine?

If you haven't had experience on a diet yet or haven't yet nailed down that aspect yet, then supplements won't do much. They are just that....supplements. They are meant to supplement a sound diet. By simply following an effective diet for the first time will have a drastic impact on how you look. So I would get that down first. And if you don't have that down yet, don't bother wasting your money on supplements because they won't do anything for you. However, if you feel you're ready, when it comes to supplements the basics I recommend are 1)quality protein powder, 2)quality meal replacement (more for convienance than anything else), 3)creatine, 4)glutamine, and 5)multi-vitamen.

When it comes to your training that's a whole different animal. I wouldn't want to dive into that without knowing more about you, your history, and your goals. I couldn't do that response justice in a short response. Hope that helps.