Newbie, need an advice for bodybuilding..

[erolmax]

hey shapefit.com users,

i'm new to this site and also new to bodybuilding and nutrition and all that stuff, i want body to have a better shape, u know what i mean so i really need your help on deciding what to do, should i gain more weight and build muscle or should i just loose the fat, and what should i eat if i do the one way or the other?

PS. pls write me as soon as possible

thanxx..

[erolmax]

height = 183 cm = 6 feet

weight = 80 kg = 175 lbs

body fat % (according to the internet Home Body Fat Test) = 20 %

current exercies = 5 times a week i go to the gym (workingout about 1 month)

1 chest
2 shoulder
3 rest
4 legs
5 back + neck
6 arms
7 rest

+ after everyday in the gym i do cardio 30 min. (bicycle)

eating habits = trying to eat more healthier foods and drinkin' lots of water..

[Boss Man]

You maye need to incorporate things like Deadlifts, Cleans etc etc, to really target especially lower Back areas / lower Core, (Multifidus, Erector Spinae, Quadratus Lumborum etc etc), as you appear to have some quite serious spinal Lordosis, however it may just be the anterior pull from the Abdominal side, so perhaps losing some subcutaneous fat of the Abs, might correct the problem, assuming you're not doing inadequate lower back stuff, and becoming Ab dominant.

Or maybe too much upper back stuff might potentially cause vertebral misalignment, leading to Lordosis, if you had too much Trap, Lats, Rhomboid etc etc, muscle, pulling the upper back out more, though the fact you seem to have a good Back to Chest alignment, would suggest you're not upper back dominant, so it might just be the Lordosis stems from being Ab dominant, mainly through fat mass.

However good lower back condition is key, as is Abdominal condition too, so keep trying to make sure lower back muscles are adequately worked, something Deadlifts will definitely help with.

Just avoid doing lower back stuff with a belt on. It might act as an assist, weakening or hindering, core progression.

Belts should only be for minor back niggles, when you need a little support, for for big 1 rep maxes.

Even most if not all big bodybuilders, doing heavy 3-4 rep sets, wouldn't use a belt, except for the niggle issues I mentioned.

[erolmax]

For Neck I Do Barbell Shrugs For Building Big Traps..

[erolmax]

and thanx for da advice Boss Man..

[erolmax]

any other who wants 2 give opinion, just tell me what u think.. and pls give me answer for the questions that i asked, should i gain more wight and build muscle or should i just lose little fat and build the muscle, if u know what i mean..

[Nokie173]

You have to intake more to build some muscle... what are you eatting of a daily basis?

[erolmax]

pls tell me what should i eat to get more muscle..

[Nokie173]

Write down what you're eating & when... to give us an idea and how we can help improve your diet..

[erolmax]

i don't have any special diet, i eat wat mom cooks and drink 2 liters of water everyday, for example,

breakfast
cereal or black bread (diet) with cheese and yogurt or sth similar

lunch
red meat or chicken, potato, salad or sth similar

dinner
don't eat dinner, instead i eat apple, nuts or similar

i think these will help you to figure out diet

[erolmax]

i still can't get answer.

[Nokie173]

i don't have any special diet, i eat wat mom cooks and drink 2 liters of water everyday, for example,

breakfast
cereal or black bread (diet) with cheese and yogurt or sth similar
You need some protein in here... Hard boiled eggs? scramble eggs? Grilled chicken?

Snacks, Mixed nuts, slices of meat/deli, low fat cheese, fat free cottage cheese?

lunch
red meat or chicken, potato, salad or sth similar
If you can try to go for Lean meat. Salad... watch out for the dressing.

Snacks.. Same as above or anything with some protein for you.

dinner
don't eat dinner, instead i eat apple, nuts or similar
You need more Veggies... Steam veggies & Grilled fish, chicken,turkey, etc..

i think these will help you to figure out diet

[erolmax]

thanx alot

[erolmax]

thanx for the reply Brent, you are the only one who exactly understands me what i want, i appreciate your reply..

so, here is goal and how i get there? (hope this picz helps )

[erolmax]

hehehhh.. i don't think so, there should be more than that..