I am quite new to gym work and getting fit. In the last six months I have gone to the gym 4 times a week and done exercise whenever I could. I have recently started on supplements such as whey protein, creatine monohydrate and in the last few days a fat burner (Hydroxycut Ephedrine free) I have noticed astounding results with this and want to carry on with it. I have recently wanted to get a six pack that is reasonably toned. I do a lot of cardio work normally 35mins 4 or 5 times a week and try to eat sensibly, however, my body fat level remains at around 15%. How can I improve my regime so I can get more cleaner, cut abs? Should I carry on with what I am doing or change my supplementation?. Keeping in mind I am only 17 and do not want to end up a body builder. I want to stay fit while having good abs. Can you give me any tips? oh and I want to steer clear of Ephedrine also my current body weight is 168 pounds and I am 6ft tall exactly.

 

Hi Josh!

In order to achieve a tight clean cut midsection you should target below 10% of body-fat. It is a matter of the right combination of diet/cardio and weight-training, simple! You wrote that you go to the Gym four times a week and you do exercise whenever you can. It’s very important your exercise regime be structured correctly if you want to get rid from excess body-fat. No matter what you are doing you should define a well balanced weight-training program that will promote growth, because the more muscle you have, the more elevated your metabolic rate will become, meaning your stay lean! 

I have been using the following body split up for years and I stick with it so I advise you to give it a try.

Monday: Legs

Tuesday: calves, chest, biceps

Wednesday: REST

Thursday: Back, traps

Friday: Shoulders, triceps

Saturday: REST

Sunday: REST

Although I’m not sure exactly what you eat on a daily basis, I suggest you adapt a clean, healthy diet, rich in protein with moderate levels of fat and carbs. Again, depending on your metabolism, you may need to reduce fat and carbs if necessary. Here’s a sample menu of what your day should look like:

Meal 1:8 egg whites omelette, oatmeal and a piece of fruit with low glycemic index like a green apple.

Meal 2: Whey protein shake mixed with water and some almonds or one teaspoon of flaxseed oil or fish oil.

Meal 3: Turkey fillet with a little brown rice or a small piece of sweet potato and veggies.

Meal 4: Whey protein shake with one teaspoon flaxseed oil or fish oil.

Meal 5: Fish with some broccoli.

Tip: Please remember that immediately after your weight-training session you should drink a protein shake along with some high-glycemic carbs to replenish your depleted muscle glycogen stores and therefore force growth and recovery at the same time.

If I were in your shoes, I would do more cardio than you do. I would perform cardio 6 times a week for 40-45 minutes and if there was still a lack of progress I would do it every day preferably in the morning on an empty stomach.

Tip: If you don’t want to put precious muscle mass into a catabolic state (risk depleting hard earned muscle) during your morning aerobic session try to have a protein shake 20-30 minutes before. It will protect your mass as much as possible, believe me!

As far as your supplementation program is concerned I would encourage you to use another safe and effective supplement to assist you in fat loss.

First of all a good multi-vitamin and mineral supplement is an absolute necessity when you are on a diet. Also CLA would be a useful addition to your supplement arsenal. In numerous studies it has proved to be an excellent lipolytic and anti-catabolic supplement. L-Glutamine would be great because it would assist you preserving your muscle mass, as it is a powerful anticatabolic, immune-enhancing (very important when you are on a strict diet) supplement which also combined with creatine monohydrate works very well. Fish oil is a great supplement too because it assists you to burn more adipose brown tissue than if you wouldn’t use it. Last but not least a good thermogeninc supplement from a reputable company like Lipo6 from Nutrex or Lean System 7 from Isatori will boost further your basal metabolic rate and therefore burn more calories throughout the day.

I can assure you that if you have clear defined goals in your mind and use the above tips and advice you will achieve a much more defined body that you ever possibly imagined.

Hope this helps

Joey

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