diet plan !

24/7

hi , is there any good diets out there i could follow that will reduce my bodyfat but also keep my muscle mass ive gained ...im ideally looking to lose most of the fat from around my lower stomach area and hopefully finding some abs lol . i train my abs every day, 100 cable crunches , 50 leg raises , i also do 1 hr cardio each week probably not enough ! lol ...so what im asking is could someone give me a diet plan on what to eat (to lose the body fat ) & some info on ab training.

im 6"2
14 stone
not sure what my bodyfat is im not fat ive just got a pouch around my lower stomach hope that helps lol

thanks

Nick500

2 things spring to mind immediately:

doing ab workouts doesn't burn fat around your abs... cardio does

you are overtraining your abs, perhaps they are not growing because of this

train the abs less frequently and cut your carbs, boost your protein. do more cardio.

24/7

thanks for the reply m8 , any ideas on what i should be eating and how much cardio should i do a week ?

BARKER!

Cardio as such is not the way forward for loosing fat. This will just burn valuable calories which u need to maintain muscle size.

The thing to do is aerobic exercise, a fast pace walk for about 45mins-1hr say at least 3 times per week. This will burn body fat and not carbohydrates for energy. Preferably do this first thing in the morning.

As stated before reduce carbs and increase protiens. Im having the same problem myself at the moment. The key is to keep the number of calories ur eating up to retain muscle size but lower carb intake to reduce fat. This means increasing the amount of protiens in each meal.

Try to eat between 6 and 8 meals and no carbs after 6!