Hey /fit/, I started working out in the summer starting at 186lb's and am currently 175lbs and want to drop to 165-160. However, I can't seem to burn this belly fat that has been sitting on my midsection. Here is my workout regime and diet.
>Diet consists of 1400-1500kcal a day. To maintain current weight my body requires 1.9kcal. I eat turkey, pork, chicken, and the occasional rice with steam vegetables. I also eat salads and fruits everyday.
>My workout regime consists of heavy lifting on
>3x6,4,2 of bench, cleans, Squats deadlifts at 90-100% of max percentage.
>Super sets in between of dumbbells, pullups, and anything that is upperbody or lower body depending on leg day, upperbody, shoulders etc.
>Also run everyday for 30 minutes on the treadmill at 6.7 speed currently which takes me 3.3mi each time.
I do cheat with cookies though. Goddamn cookies.
What can I do to keep burning this visceral belly fat.
show front,
>>35210399
>>35210384
How tall are you?
>>35210414
Day 1 sunday - Legs/Back/Bi's
2x leg curl: 15 reps
4x Squats: 8 reps
3x lying leg curl after squats: 15 reps
4x T-bar row: 12 reps
3x Bicep Curls: 12 reps (superset with calf raise)
3x BB Shrugs: 15 reps
3x Calf Raises: 20 reps
Day 2 Monday - Chest/Shoulder's/Tri's
3x Flat Bench Press: 8 reps
4x Incline Dumbbell Bench Press 12 reps
3x Flat Dumbbell Fly: 12 reps
3x Military Press: 12 reps
3x dumbbell skull crushers/overhead tricep extensions: 12 reps
3x Weighted Bench dips: 8 reps
Day 4 Wednesday - Legs/Back/Bi's
4x Deadlifts: 5 reps
3x Barbell Lunges: 8 reps
3x chin-up/Pullups: 6 reps
3x T-bar row: 12 reps
3x Barbell/dumbbell Curls: 12 reps (with calf raise)
3x Calf Raises: 15 reps
3x Farmer's walk
Day 6 Friday - Chest/Shoulder's/Tri's
3x Incline bench press: 8 reps
4x Dumbbell Bench Press: 12 reps
3x Flat Dumbbell Fly: 12 reps
3x lateral raise: 12 reps
3x weighted dips: 6 reps
3x Dumbbell skull crushers/overhead tricep extensions: 12 reps
cardios and abs on days off
youre routine is clear shit and probably your diet too
basic diet: oatmeal + eggs or cereal and peanut butter toast with fruit and nuts
lunch chicken rice or potatoes
dinner: fish with sauted veggies (carrots broc or romanian)
snack: fruit with greek yogurt nuts
late night snack: cottage cheese only with nuts
>>35210461
5'8-5'9
>Manlet status
>>35210414
stop shaving your chest brah it looks like shit. Get a trimmer and get a nice consistent length across your body. Looks way better and you won't get disgusting ingrown hairs that everyone is drawn too.
>>35210466
Yeah, I was thinking that it was my routine that was having me plateau for the last few weeks. Thanks for the regime, I'll give it a go for the next few weeks and see if I can get over the plateau.
>>35210384
If you want to stop cheating with cookies, just invest in caffeine pills, or drink more coffee/tea. It suppresses hunger a little, and will keep your mind off of food.
Of course, any stimulant works for that, but smoking is shitty, and all of the good stimulants are illegal.
>>35210507
I drink black coffee every once in a while, should I ingest it more often?
>>35210507
buy gum if you're craving sugars or just eat fruit with greek yogurt not that hard and vanilla yogurt + apples is quite tasty and is enough for a sweet tooth
>>35210514
Yeah, as long as you don't ever add in any milk or sugar. Coffee alone has 0 calories, and like 150-200mg caffeine per cup (if I recall correctly).
>>35210489
Thanks. I rarely shave, but the hair growth on my chest grows irregularly.
>>35210466
>actual advice
is this fit?
>>35210466
Also, is this heavy at around 85-90% of weightlifting percentage?
Lose weight.
You can't "lose belly fat" you can only lose weight in general, spot reduction is a myth, which you would know if you had read the goddam STICKY
>>35210466
saved
>>35210567
I'm just trying to get shredded m8.
>>35210597
Yeah, lose weight. If you want to have a less flabby belly you have to just lose weight in general, there is no such thing as "losing belly fat", just "losing fat"
>>35210597
you already got the only advice you need
you wont get anything better from this board
its weird for someone to give that kind detail advice in fit
>>35210606
Well, I've been gradually losing weight in a healthy manner and drinking lots of water. I'll just follow the lifting regime, keep running 30 mins a day, and add up the healthy fats and proteins.
I appreciate all the help and responses from the /fitfags/ really didn't expect it despite lurking /fit/ for ages.
