muscles4muscles saidDude, if you're doing cardio for an hour every day and only eating fish and veggies and aren't as cut as you want to be, I'm sorry(I'll get flack for this), but your only alternative is steroids. I'm not talking about the bulking up steroids. I'm talking about the fat-burning leaning up steroids. Your diet doesn't seem like it could get better and any more cardio would be too much. I agree with lostboy, though. You look great.
no no no no... you can do all sorts of things without going the pill direction. When you get to this stage all sorts of things become relevant: when you eat, what you eat, water management etc etc. You probably want to do LESS cardio. Long steady state (an hour a day) is not the best for getting ripped. HIIT is. The Tabata protocol done properly burns fat for hours
after you stop. It´s much more efficient than steady state for fat loss. The reason that people don´t do it is that it HURTS. If you do it properly that is your training over for the day. Elite athletes puke. One time I almost passed out.
Chucky will know more about the technicals of diet as it´s his bag.
This is tabata. Take a cardio activity such as spinning, sprinting or rowing. Chose something where if you pass out it´s not too big a deal.
20 secs, 100% effort
10 secs, TOTAL rest
repeat this a total of 8 times (4 minutes of work).
You are thinking this is too easy. That is won´t work. I laugh in your face
100% effort is really that. Go as hard as you can. Don´t pace yourself for the 8 reps. To start with you may well not get past 6 total reps (3 mins total) before you collapse and can´t do more. This is normal with even elite athletes.
When I do tabata I notice results after 2 sessions. More than 3 times a week is too much for me, and I would normally only do it 2 times a week. Otherwise tiredness gets too much.
If that is too much, normal interval training works well.