I am looking for suggestions on a diet/execise program that will help me get lean. Right now I am 6 ft, 177 and I am I am in pretty good shape, but I have a little pudge on my stomach and small luv handles. I don't want to drop to much weight, but I would like to get a six pack and get more defined in my arms and chest. Right now this is my current diet....I have been on it for only about 2 weeks...Before this last 2 weeks I just add a bunch of fastfood, but I never really put on much weight because of it.
1. Breakfast- Bagel 1.5 gram fat with non-fat cream cheese. Yogurt Lowfat
2. Snack- English Muffin or Toast and Yogurt (Low Fat)
3. Lunch- Sandwich (Tuna) Milk 1%
4. Snack- Same as Breakfast
5. Dinner- Usually Chicken or with some sort of vegetable.
6. Snack- Yogurt and Protein Shake
There are usually some changes to this or substitution...but this is basically it. I ALSO HAVE 1 Cheat day.
I Workout 6 days a week lifting weights. 1 of these days is for legs and 1 for abs. The other are for upper body.
Also I usually run maybe once or twice a week.
Add some suggestions taking into account my objectives of losing fat and getting lean.
Perform your run first thing on a empty stomach. twice a week.
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'Over thinking, over analyzing separates the body from the mind'
Try to have whole wheat bagels.
You can drop some carbs from the diet and replace them with Essential fatty acids like flaxseed oil,peanut butter and olive oil.
Reduce your workouts to 4/week.You can train legs/abs on the same day.
Do what Yates said about running.