Ok so I don?t know what I am doing. I decided that I wanted to change my look. I decided to lose weight so went on a diet and started exercise which I lost 28lb. I was pleased with this and decided I now wanted more. I play a lot of soccer (3 times a week) and I like to think my fitness is at a good level.
I work out about 5-6 times a week. I am looking for all round fitness. I do weights and also 30 min on a cross trainer. What I wanted was advice on how to achieve definition. My arms and chest are coming along OK. I don?t work on my legs a lot as I play a lot of sport, if I was to cut my weight anymore I would be a skeleton. I have been working on my abs with heavy weights doing 10-12 reps. I also do high rep exercises with my abs. I still got a layer of fat over them but it just won?t shift.
Just ordered the HOT-ROX Extreme to see if this with shift it. From what I have read the Abs are one muscle. The problem I have is the top half is ok and the lower half rubbish. I can feel them under the fat. How can I cut without looking like a Skelton to get my Abs out?
Food
0700 Porridge Oats and protein whey
1130 protein whey drink
1300 Power Drive and creatine and energy drink
1330 weights
1430 Surge
1500 Power Drive and creatine and energy drink
1530 Cross trainer 30 min
1700 low fat meal 350 cal
Green Tea and water to drink.
Supplements
Almost all of them
I want to keep my aerobic capacity and build defined muscle. What should I eat ect. What going on with my ABS. Help
Why are you so worried about your abs? Do you need to see your abs to help you play soccer better?
I know that everyone has their own goals and not everyone wants to be big. So you want to have defined muscles? Then build those muscle first, if you dont have muscle there then how can you define them? Well this is some of the advice I can give you. Good luck.
The only food you had were oats and a 350 calorie dinner?? I would have passed out shortly after breakfast if my diet looked like this. It’s about diet and exercise…not supplements. They are called supplements for a reason.
First off rid yourself of any notion you can “spot reduce” your abs by doing ab exercises.That has little or no effect on fatty acid mobilization.
It looks like you need to get your diet in order.Look up anything here by Dr. Berardi or better yet get a copy of his new book The Metabolic Advantage.
You can use any supplement you want but if your diet is crap, your results will be crap.
My guess is that your lower abdomen was one of the first places to “grow”, it will probably be the last to lean out. My 2 cents.
Plain and simple. You have to add muscle and lose fat. Maybe just ratios, maybe actual pounds. Without a picture I’m not sure.
But instead of just dropping weight, because at this point your body is holding on to the fat it has and chowing down your muscle, look to gain lean body mass and this will in turn lower your overall fat percentage.
As stated above, this is your predisposed area of fat storage and will take you getting fairly lean to show these off. That should be a long-term goal though.
At 6’2–I would look for between 180-200 for what I believe your goals to be.
But, and here’s the key, you need to eat more and better. You need a lot–A LOT more fat in your diet. Try real meat and milk and nuts…
[quote]sasquatch wrote:
Plain and simple. You have to add muscle and lose fat. Maybe just ratios, maybe actual pounds. Without a picture I’m not sure.
But instead of just dropping weight, because at this point your body is holding on to the fat it has and chowing down your muscle, look to gain lean body mass and this will in turn lower your overall fat percentage.
As stated above, this is your predisposed area of fat storage and will take you getting fairly lean to show these off. That should be a long-term goal though.
At 6’2–I would look for between 180-200 for what I believe your goals to be.
But, and here’s the key, you need to eat more and better. You need a lot–A LOT more fat in your diet. Try real meat and milk and nuts…[/quote]
Second this. Especially at your age, without at least 20-25% (and preferably over 30%) of your kCals from fat, your test levels are going to suffer to the point where you will find it very difficult to change your body for the better. Take a lot of fish oil…I’m talking at least 6 grams a day. Eat lots of red meat, lots of eggs, lots of olive oil, lots of nuts, avocado, peanut butter, and the like. Eat more real food. Eat vegetables. Learn about nutrient timing.
Train your legs…just because you run doesn’t mean you are developing leg muscle. And since your body grows as a unit and is loathe to add muscle in isolated areas, neglecting half your body will limit your ability to gain muscle anywhere. So squat, pull, and lunge. Simple.
Make your training simple, focused, and progressive. Be patient and tenacious. If you do these things long term, you can achieve basically whatever you want w/ regard to body transformation.
Well, your goals are all over the place. Write down all your goals you have listed, pick the one you want the most, and dedicate all of your time towards that goal. Once you’ve achieved that goal, pick the next goal on the list.
Wow thanks for all the advice from everyone. I will take note and think about all ok it. Never had so many replies to any post in such a short time.
I suppose my problem with the food thing is my BMI I was suppose to be about 182lb. Suppose this goes out the window with training. I love food and will up my intake of good quality meat and veg.
I will devise a detailed plan and post it for comments. Again thanks for all the advice
[quote]gjones77 wrote:
Wow thanks for all the advice from everyone. I will take note and think about all ok it. Never had so many replies to any post in such a short time.
I suppose my problem with the food thing is my BMI I was suppose to be about 182lb. Suppose this goes out the window with training. I love food and will up my intake of good quality meat and veg.
I will devise a detailed plan and post it for comments. Again thanks for all the advice[/quote]
BMI is bullshit. I’m about 10% BF and I’m at the upper end of overweight and approaching obese in the BMI. I’m nothing close to overweight.
BMI calculated by height/weight w/o considering muscle mass. Now, if there was a BF component to the BMI we would have a better calculation.
By looking at what you posted as your current diet, it looks like you’re taking in around 1800-2200 calories per day, depending on meal sizes. At 6’2", that’s not going to cut it. You need to up your calories by quite a bit in order to maximize your training efforts.
That’s step #1.
Step #2 is to eat better foods. You’re relying on protein powders too much for your calorie intake. Eat some real food for your meals. Tuna, chicken, vegetables, fruit, whole wheats, etc. Read up on precision nutrition.
Step #3 is to get a better workout routine. You have one day for legs and chest/arms, yet you have 2 days for abs? Most people don’t even have an ab day period. Start researching different workout programs on this site and follow one.
Search for “Westside for Skinny Bastards” I think that’s a good workout to pair with your soccer. And since you’re new, go through and read dozens of articles. I wouldn’t even look at the forum for weeks if I were you.
[quote]Rockscar wrote:
gjones77 wrote:
Training days
Here it goes just a start all comments welcome.
Training
Mon ? Weights 45 min - Arms ? Indoor Soccer 1hr
Tue ? Weights 45 min ?Abs- Circuit training 45min
Wed- Weights 45 min ? Chest-Cross trainer 30 min
Thurs ? Weights 45min - Legs - Circuits
Fri ? Weights/circuits -Abs? Indoor Soccer 1hr
Sat REST
Sun Soccer 90min match
Will try and post more specifics time permitting
You should drop the cardio circut and just do soccer for cardio.
Id lift 2x a week with a full body workout Monday and Thursday. You don’t need to train abs. They will come out on their own with the soccer.
[/quote]
I agree I think bodypart splits are great for putting on mass but for athletes I would go with fullbody. Stick with the multi-joint compound movements. Doing quad extensions or something like that isn’t going to help you at your sport.
“Mon ? Weights 45 min - Arms ? Indoor Soccer 1hr
Tue ? Weights 45 min ?Abs- Circuit training 45min
Wed- Weights 45 min ? Chest-Cross trainer 30 min
Thurs ? Weights 45min - Legs - Circuits
Fri ? Weights/circuits -Abs? Indoor Soccer 1hr
Sat REST
Sun Soccer 90min match”
Why aren’t you doing anything to develop the back? You will encounter some serious posture and shoulder issues if you don’t balance your chest work with some back work.
Ok just started reading @The metabolism Advantage@. WOW. Need to sort out diet first. Due to low food intake I have felt bad for the last couple of months. Spike kept me going. Lost over 28lbs and now can carry my butt round a soccer field for 90min no problems. Agree with the all round workout. Will read the book post a outline diet and then go onto an outline training routine. Thanks for all the advice again.