Hi I am 18 yrs
31" waistline
67kg
5"5 tall
12%
I currently lift 14kg dumbells for all wrokouts. I have increased them just lately. Should I include a photo of me or can you help me with these details?
Should I bulk up or cut?
goals: Look fit, (not like a bodybuilder/heavy lifter) and MAINLY have six pack abs. I currently can see the top abs and If I flex I can see them better. More or less this is the body goal: http://myspace-709.vo.llnwd.net/00704/9 ... 7709_l.jpg
this is weight workout:
dumbbell curl x 60
bench diips x 45
dumbbell kikcback x 40
squats x 60
step ups x 60
calves x 60
wrist curls x 60
shoulder raises x 40
arnold presses x 40
shrugs x 60
bench press x 40
dumbbell flyes x 40
(+ 15-20min abs training every 3 days)
as for cardio I do 6 days a week. mostly HIIT and Tabata sprints.
regarding training I literally train hard especially on the cardio aspect as I regulary play football, lift weights and do HIIT and Tabata sprints.
for example this was week:
mon- football , weights,
tues- rest (had not rested since tuesday before, this is rest day)
wed-football+abs+cardio
thurs-football,weights,cardio
fri-football,abs,tabata sprints
sat-weights,tabata sprints
sun-abs,tabata sprints, cardio in the afternoon.
as for diet i ONLY eat these things and rarelly eat cheat meals:
Brown rice (twice a week)
Pasta (once a week)
Poultry (chicken,turkey etc)
All kind of meat
Salads (vegetables,corn and tomatoes mainly)
Fruit (oranges,apples,pears,peaches,bananas)
Oatmeal and Special K (for breakfast obviously)
3 eggs a day (2 whites, 1 full)
Canned tuna in brine
Cheese (low fat)
Almonds,
Cup of milk
Yogurt low fat
Olives, olive oil and capers
Brown bread (I currently keep bread as much as I can out of diet, I rarely have)
..but I already asked about food they told me Im eating well.
mind you, I AM seeing the results (i was 36"waist,76kg in May 2007) I just wanted to ask about this bulk/cut thing. since I have the idea that one needs to cut for his abs to show. I might be very wrong.
After that I would like to ask for different diets for somone who is cutting or bulking, depending on what I need to do.
Il post a picture of myself on Sunday.
Should I bulk up or cut? details inside
Moderators: Boss Man, cassiegose
Please verify: you are doing 40-60 reps, what are the sets like?
I'll wait for the picture regarding bulking, but from your list I'd say there is a rep/set issue here. You have a lot of secondary lifts in that program, and it looks a lot like high rep/low weight.
I'm a bit confused by your goals: is it more important to improve your sporting performance (strength vs. mass)? You said you don't want to be big, are you looking for speed and strength increases?
From what I get of your post, I think you may benefit more fully from a strength conditioning program rather than trying to gain or lose. Don't even think about the abs, with the right program, you'll have them showing.
d.
I'll wait for the picture regarding bulking, but from your list I'd say there is a rep/set issue here. You have a lot of secondary lifts in that program, and it looks a lot like high rep/low weight.
I'm a bit confused by your goals: is it more important to improve your sporting performance (strength vs. mass)? You said you don't want to be big, are you looking for speed and strength increases?
From what I get of your post, I think you may benefit more fully from a strength conditioning program rather than trying to gain or lose. Don't even think about the abs, with the right program, you'll have them showing.
d.
I do sets of 10 for every bodypart.
so like this:
BICEPS
dumbbell curl x 60
TRICEPS
bench diips x 45
dumbbell kikcback x 40
LEGS
squats x 60
step ups x 60
calves x 60
FOREARMS
wrist curls x 60
SHOULDERS
shoulder raises x 40
arnold presses x 40
shrugs x 60
CHEST
bench press x 40
dumbbell flyes x 40
i workout 3 days a week regarding weights (with cardio/hiit).3 other days of abs and hiit/cardio. I am really pushing myself to the limit as in "being exhausted in the last rep."
goal is to be phsically well built with also the ability to run/sprint with great stamina. Sort of the abilities of a soccer player. this type of body I mean: http://imgserv.ya.com/galerias2.ya.com/ ... f454i3.jpg
not exegerated just well built with defined abs.
ok mate?
so like this:
BICEPS
dumbbell curl x 60
TRICEPS
bench diips x 45
dumbbell kikcback x 40
LEGS
squats x 60
step ups x 60
calves x 60
FOREARMS
wrist curls x 60
SHOULDERS
shoulder raises x 40
arnold presses x 40
shrugs x 60
CHEST
bench press x 40
dumbbell flyes x 40
i workout 3 days a week regarding weights (with cardio/hiit).3 other days of abs and hiit/cardio. I am really pushing myself to the limit as in "being exhausted in the last rep."
goal is to be phsically well built with also the ability to run/sprint with great stamina. Sort of the abilities of a soccer player. this type of body I mean: http://imgserv.ya.com/galerias2.ya.com/ ... f454i3.jpg
not exegerated just well built with defined abs.
ok mate?
Speaking for the girls, a most worthy endevour!
(http://imgserv.ya.com/galerias2.ya.com/ ... f454i3.jpg)
I've gotta work, I'll get back at you later today.
d.
(http://imgserv.ya.com/galerias2.ya.com/ ... f454i3.jpg)
I've gotta work, I'll get back at you later today.
d.
As I mentioned, your second pic is worthy, I'd like to make the world a more beautiful place.
First I'd say to look for a GPP Program (GPP ASAP is a simple program) to replace your cardio days. Keep the sprints. Drop any extra ab work that is not prescribed in the following program.
Look at (google it, to long to write out) Outlaw Strength and Conditioning (Waterbury). This is a hard workout, but you should be up to it.
You will have 4 full body workouts a week (!) and will effectivley kill of some of those secondary and remedial moves in your current program with full body functional lifts. You will work at 50-85% of your 1 RM, but with increasingly shorter rest periods. The combination of lower volume with less rest will burn up fat, provide min to moderate hypertrophy and increase your endurance. Should make your abs pop, along with everything else.
Each movement will require a different lode, for example if your 1 rep max for a bent over DB row is 100 lbs, according to this program you will use 85lbs for the lift (85% of your 1RM).
Aside from that, you might want to look at a olympic program, I just started, and it rocks.
Food looks good, just make sure you are getting at a minimum 1 g of protien/per lb of bodyweight daily. Actually 1.25 is better. If you'd like a sandwich now and then, look for organic flax meal bread. The carbs are lower and the flax is a protien source. And it doesn't taste like cardboard.
Photoshop your face on Bec's bod for inspiration!
d.
First I'd say to look for a GPP Program (GPP ASAP is a simple program) to replace your cardio days. Keep the sprints. Drop any extra ab work that is not prescribed in the following program.
Look at (google it, to long to write out) Outlaw Strength and Conditioning (Waterbury). This is a hard workout, but you should be up to it.
You will have 4 full body workouts a week (!) and will effectivley kill of some of those secondary and remedial moves in your current program with full body functional lifts. You will work at 50-85% of your 1 RM, but with increasingly shorter rest periods. The combination of lower volume with less rest will burn up fat, provide min to moderate hypertrophy and increase your endurance. Should make your abs pop, along with everything else.
Each movement will require a different lode, for example if your 1 rep max for a bent over DB row is 100 lbs, according to this program you will use 85lbs for the lift (85% of your 1RM).
Aside from that, you might want to look at a olympic program, I just started, and it rocks.
Food looks good, just make sure you are getting at a minimum 1 g of protien/per lb of bodyweight daily. Actually 1.25 is better. If you'd like a sandwich now and then, look for organic flax meal bread. The carbs are lower and the flax is a protien source. And it doesn't taste like cardboard.
Photoshop your face on Bec's bod for inspiration!
d.
- you sghouldn't be using the same for all exercises or some will be too easy compared to others
- a photo would be handy
- how long have you trained for? if only relativly new than you shopuld be able to lean and bulk a little at the same time but it will depend on the photo
- a superficial goal but a goal all the same
- reps are too high, you need a wt that allows 12 reps per set maximum for each exercise
- out of your 12exercises listed there's only 4 that i would do
- it looks a s though you spend more time on abs than you do any other muscle...crunches won;t build much in the way of abs...heavy squats, deadlifts and shoulder presses will coupled with plyometrics and sprints
- yuour doing too much, fat too mucgh as suggested in your oyhrer thread...your football training should be taking care of your cardio and sprinting needs so all you'll need is 3 wtsessions a week and a clean diet
- you need at least 1 full day off a week and make it after tyour hardest day....2 would be even better though
- again getting back to your other post, you need to eat more with all that you're doing which it seems to me as though your trying to hard to get resuklts...we need to train more intelligently here mate
- 6 sets of 10 for curls, not great there
- you need to focus on training to improve your performance on the feild, not in the eyes of chicks...athletes don;t look they do by doing countless crunches and curls, they look like athletes because they train like athletes...simple as that
- a photo would be handy
- how long have you trained for? if only relativly new than you shopuld be able to lean and bulk a little at the same time but it will depend on the photo
- a superficial goal but a goal all the same
- reps are too high, you need a wt that allows 12 reps per set maximum for each exercise
- out of your 12exercises listed there's only 4 that i would do
- it looks a s though you spend more time on abs than you do any other muscle...crunches won;t build much in the way of abs...heavy squats, deadlifts and shoulder presses will coupled with plyometrics and sprints
- yuour doing too much, fat too mucgh as suggested in your oyhrer thread...your football training should be taking care of your cardio and sprinting needs so all you'll need is 3 wtsessions a week and a clean diet
- you need at least 1 full day off a week and make it after tyour hardest day....2 would be even better though
- again getting back to your other post, you need to eat more with all that you're doing which it seems to me as though your trying to hard to get resuklts...we need to train more intelligently here mate
- 6 sets of 10 for curls, not great there
- you need to focus on training to improve your performance on the feild, not in the eyes of chicks...athletes don;t look they do by doing countless crunches and curls, they look like athletes because they train like athletes...simple as that
these are pics:
front-
http://img148.imageshack.us/.php?imag ... 584ht5.jpg
side-
http://img91.imageshack.us/.php?image=dscn1585bx1.jpg
if u need better pics dont worry il get. i took them in a hurry..
front-
http://img148.imageshack.us/.php?imag ... 584ht5.jpg
side-
http://img91.imageshack.us/.php?image=dscn1585bx1.jpg
if u need better pics dont worry il get. i took them in a hurry..
That's what I thought.
You are worrying too much about cutting fat.
Go for a performace based program, and even build a bit more. If you try to lose too much fat at this point your chest is gonna disappear.
http://www.t-nation.com/readTopic.do?id=459262
This link gives you the full program, along with some basic dietary advice.
Don't overthink it, just do it.
d.
You are worrying too much about cutting fat.
Go for a performace based program, and even build a bit more. If you try to lose too much fat at this point your chest is gonna disappear.
http://www.t-nation.com/readTopic.do?id=459262
This link gives you the full program, along with some basic dietary advice.
Don't overthink it, just do it.
d.
I think that today, I have managed to do the Times crossword, prepare 3 meals, work out for close to 2 hours, vacuum approx 3200 sq. feet, do a weeks worth of laundry for family and take the time to look up a work out program for you and answer your questions.
advice stands, your not at the stage where you have to worry about bulking or cutting. Follow a performace program, like the one suggested, and the rest will follow your efforts. The program is designed for min.-mod. hypertrophy (muscle gain) with emphasis on endurance and strength. That's what you need to concern yourself with: endurance & strength.
Repeat after me: ENDURANCE & STRENGTH
Forget about the abs, follow the prescribed workout and the abs will come in.
Repeat after me: ENDURANCE & STRENGTH
Food as we discussed, supplements as suggested.
Repeat after me: ENDURANCE & STRENGTH
Ok that's enough LOL.
Aside from that, I wouldn't object to you taking daughter to the prom.
d.
advice stands, your not at the stage where you have to worry about bulking or cutting. Follow a performace program, like the one suggested, and the rest will follow your efforts. The program is designed for min.-mod. hypertrophy (muscle gain) with emphasis on endurance and strength. That's what you need to concern yourself with: endurance & strength.
Repeat after me: ENDURANCE & STRENGTH
Forget about the abs, follow the prescribed workout and the abs will come in.
Repeat after me: ENDURANCE & STRENGTH
Food as we discussed, supplements as suggested.
Repeat after me: ENDURANCE & STRENGTH
Ok that's enough LOL.
Aside from that, I wouldn't object to you taking daughter to the prom.
d.
what if i want to take her??
looking at the photo's you have a posture problem that needs to be addressed before anything...your ear, acromian process (pointy end of shoulder), hip bone process, knee and ankle process should all be in a straight line....you have severe kyphosis / rounded shoulders and forward head tilt
new suggestion is to search No More Nanderthal by Mike Robertson and Eric Cressey and do that...simply doing that program will make you more athletic thus your muscles will work more efficiently thus burning more cal's when you do exercise thus fat loss...this peogram will build muscle anyway which will burn fat too
looking at the photo's you have a posture problem that needs to be addressed before anything...your ear, acromian process (pointy end of shoulder), hip bone process, knee and ankle process should all be in a straight line....you have severe kyphosis / rounded shoulders and forward head tilt
new suggestion is to search No More Nanderthal by Mike Robertson and Eric Cressey and do that...simply doing that program will make you more athletic thus your muscles will work more efficiently thus burning more cal's when you do exercise thus fat loss...this peogram will build muscle anyway which will burn fat too