Moreover, I drink a lot of water. The supplements I use are: Creatine monohydrate, muliti vitamin, fish oil and whey protein. I am also considering purchasing ZMA.
I really don’t understand what’s so hard about this. Go to the gym, work your butt off. I don’t even care what you do, you know if you are working hard or not. If you need to lose some bf, which you do, throw in some high-intensity cardio. Again, it’s not rocket science, go for 20-30 minutes doing sprints, mobility drills, and calisthenics. Unless you are running for miles and miles, you don’t need to worry about doing too much cardio. You need to be training like an athlete and getting some decent conditioning in.
Yes, diet’s important, but what’s the point of tracking every macronutrient and every kcal if you are not busting your butt? It doesn’t take a genius to know what healthy eating is. It’s a good habit, but it looks to me like you need to reexamine your priorities. Furthermore, you are only eating fruits and veggies with one meal.
Again, this isn’t that hard, it just takes effort. Go out and do something, you can’t think your way into the physique that you want.
Ok first things first you need a solid wheight training program you have no muscle to speak of! go and read “Training for Newbies” and “Starting Strenth” or any of the other great training programs on this site! You need to start lifting heavy with BIG Complex Movement like Squats, Deadlifts, power cleans, bench press…etc
Your Diet looks very good (Maby cut out some of the bread but its up to you.) Thats a Great start! Good to see you taking care of that aspect!
But…If you did do cardio and lost weight you would just look like a skeleton you have no muscle yet after you gain some good quality mass you can then add your cardio and cut some calories to show off your hard earned muscle but until then theres no real point to doing any cardio except for health purposes.
Go to the gym and start lifting some heavy ass weights!
Honestly, if you haven’t lifted before, just busting your ass at the gym with heavy weight on the big lifts that Dave listed should do a pretty decent job at lowering your bf%. If you gain 20 lbs of mostly muscle without putting on too much fat( which shouldn’t be a problem if you stick with your diet), then you’ve lowered your bf% AND you won’t look like a stick figure.
Enough mocking you, give us your workouts (lift/sets/reps/weight range if you want) and we can help you.
If your looking to gain mass and be lean (like alot of people are) then you wanna keep your rests btwn sets short and finish up each lifting day with some cardio.
