Right now around 165-171lbs. I have been lifting around 3-4 days a week. I need some constructive criticism for my physique. My goal is to attain more of a beach body, I feel like my weakness is my core and some fat around it.
Please let me know if you have any tips/advice/suggestions for how to cut some weight. If you think I should cut weight or recommendations I would appreciate it.
Typical Workout:
Full Body:
db bench superset db pull backs 4x10
leg press 4x10
seated shoulder press db 5x5 superset 4x10 pull ups
hamstring curl 4x10
100 crunches
3-4 sets on roman chair
Every morning I usually chug 20 ounces of water once I wake up, then 20 min of cardio then breakfast. Well when I am not being lazy, so usually 3 days a week.
First of all, read the stickies in the beginners forum. Next, read the articles linked to in the stickies. After that, read all the other articles posted in the last two years.
As for your specific concerns:
[quote]My goal is to attain more of a beach body…
[/quote]Your arms are decent but you need lats. Can’t see your legs in your pic, which leads me to the conclusion that they’re too skinny.
No idea about your abs, but…
[quote]I feel like my weakness is my core and some fat around it.
[/quote]You probably need an alternative to crunches; look into ab rollouts.
[quote]Please let me know if you have any tips/advice/suggestions for how to cut some weight.
[/quote]See half of the articles posted last week.
[quote]Typical Workout:
db bench superset db pull backs 4x10
leg press 4x10
seated shoulder press db 5x5 superset 4x10 pull ups
hamstring curl 4x10
100 crunches
3-4 sets on roman chair
[/quote]Why 4x10 of everything?? Again, read the stickies.
Look into 5x5s or force spectrum ramping (the I, Bodybuilder and perfect rep stuff).
[quote]Every morning I usually chug 20 ounces of water once I wake up, then 20 min of cardio then breakfast. Well when I am not being lazy, so usually 3 days a week.
[/quote]Be less lazy… do that five days a week.
When you’re at the beach this summer would you rather be glad you got those extra 30 min of sleep every other day or that chicks are noticing your abs?
One last thing… I could be giving you shit advice, which is why you need to use the content on this site to educate yourself about nutrition and training. After all, there are some clowns out there who would suggest you simultaneously work your legs and your core by doing squats on a swiss ball.
He’s not a troll, just not as focused or dedicated as most. Do any kinda body part split instead of full body. Vary your reps from 3 to 25 with crazy intensity even on squats, chins, etc… Read an article on nutrition. You are now 2 light years ahead of where you were.
