need advice on clen

[basince86]

So ive always had stubborn fat that wont seem to go away. Im trying to decide if i should try clen or just step up my cardio/diet. Advice??
my training is 30-40 minutes of cardio monday through friday with chest,tris Monday;back and bis Wednesday;and legs and shoulders on friday. Diets pretty good with tons of protein, clean meals every 3 hours but still cant shed the fat.

[D7M]

that's not too bad.

no need for clen imo. It's over-rated anyway.

what's your diet like?

[FireGuy]

After viewing your pics I would say its definitely a diet and cardio issue. Work in that and the results will come.

[basince86]

5 AM-oatmeal with 1 scoop of whey
8 AM-2 egg whites,1 whole egg, 1 strip bacon
1200-chicken breast, brown rice, green veg
3 PM-peanut butter,1 slice whole wheat bread
5 PM(post workout) 2 scoops whey protein
730 PM chicken,brown ice or sweet potatoe,green veg
10 PM casein shake

[D7M]

height?
weight?
age?

[basince86]

sorry , 22, 6'0'' 190-195

[FireGuy]

Cardio schedule?

[natureboy]

How long have you been at your current workout and diet?

[basince86]

mon wed fri- run 4- 6 miles. tue thur-circuit training,running,lunges situps pushups etc....

[basince86]

been at this diet and excersise program for over a year.

[AdamGH]

diet isnt all that hot. cant tell for sure but looks like you are lacking calories or better sources of calories. peanut butter is usually for bulking diets. your workout schedule is to little and crappy. Your cardio is to little as well. on a cut you are looking at low impact cardio 5-6 days a week(or more depending on goals). Weightlifting is key at 4-5 days a week depending on choice of split. pushups and situps arent going to cut it. need to give the iron some love

[FireGuy]

mon wed fri- run 4- 6 miles. tue thur-circuit training,running,lunges situps pushups etc....

I would suggest a conventional weight training program combined with low intensity cardio 7 days a week for 40 minutes per session.

[basince86]

i do lift. heres an ex.
MON-incline barbell-3 sets reps 12,10,8
decline barbell-3 sets reps 12,10,,8
flat press,reps 12,10,8
incline and decline db press. same reps as above

overhead cable extensions
cable tri extensions
skullcrushers-all reps 1210,8

WED- alternating db curl,hammer curl,ez bar preacher 12,10,8
overhand lat pull down,reverse lat pulldown, bent over rows
seated or standing calf raises

FRI-leg ext,hamstring curl,squats
front,lateral and bent over raises
crunches

[AdamGH]

how about this instead:


#1 Chest/Triceps

Barbell Bench - 4 sets 8-10 reps
Dumbbell Incline - 4 sets 8-10 reps
Cable Crossovers - 4 sets 10 reps
weighted Dips - 4 sets 10-12 reps
close grip bench - 4 sets 10 reps

#2 Shoulders/ abs

Seated Dumbbell Press - 4 sets 8-10 reps
Upright rows - 4 sets 8-10 reps
Lateral Raise - 4 sets 10 reps

#3 Back/biceps

Dumbbell Rows - 4 sets 8-10 reps
Lat pulldowns(front) - 4 sets 10 reps
Seated cable rows - 4 sets 8-10 reps
Seated alternating bicep curls - 4 sets 8-10 reps
single arm curls on cable machine (slow and concentrate hard on bicep) 4 sets - 10 reps

#4 Legs / abs

Squats - 4 sets 8-10 reps
Dumbbell Lunges - 4 sets 10 reps
Leg Extensions - 4 sets 10 reps
Leg Curls - 4 sets 10 reps
Standing Calf raises - 4 sets 10 reps

abs twice a week, whenever you like, cardio 5-6 days a week. i do fast walking on treadmill, 4.2 speed 30 minutes everyday. thats fast for me being 5'10" youll probably have to go faster.

[basince86]

ill give it a shot. thanks