Okay, I'll try not to write a novel here...
Basically I'd like some input on getting not huge (but certainly muscular), and lean enough to get good definition.
I find that the more I read about working and diet, the more confused and overwhelmed I get, which is why I made this post.
About me: I'm 21, 5'10", 155-160lbs, decently muscular. Don't know much about my body fat %, other than that I'm pretty happy with it other than more fat on my lower abs than I'd like (ie, my upper "4 pack" shows through but my lower "packs" do not).
I worked out a lot in high school, though not very all around, I really neglected my back and shoulders. I saw nice gains elsewhere, but it left me sort of uneven. Sort of on and off working out since then.
For the last 5 months or so I've been really getting into it more than ever. 3-5 days a week lifting & cardio.
Workout schedule: 3-5 days a week lifting & cardio. I did some things for ~ 3.5 months, and for the past 4-6 weeks I've been doing:
Back & bi's one day:
- T-bar rows, 8-10 reps, ~50lbs
- barbell rows - 8-12 reps, 40-50lbs
- rowing machine for ~10-20min
- deadlifts, 12 reps, 60-80lbs
- pull-ups, 3 sets of 8
- 1 or two various bicep workouts (not too concerned)
Chest & core one day:
- incline (free and machine), 8-10 reps, 60-100 lbs
- decline (free), 8-10 reps, ~150lbs
- cable flys (upright), 8-12 reps, ~50 lbs
- flat bench (machine), 8-10 reps, ~170-200 lbs
- hanging leg raises
- "bicycle" crunches
- an oblique workout or two, def. not concerned here
Shoulders/tris:
- military press (free), 8-10 reps, 50-60lbs
- shoulder press (machine), 8-12 reps, 70-80 lbs
- not sure what they're called, it's a machine where you are flapping your arms like imitating a chicken, 8-12 reps, 40-50 lbs
- not sure what they're called, bring a barbell up to your chin while standing, 12 reps, 60lbs
- not sure what they're called, bring freeweights up straight sideways, I call them "Jesuses", 8-10 reps, 15lbs
- various tricep workouts, not concerned here either
I do 20-25 minutes of cardio (jogging) after I lift, burning 250-300 calories.
Diet: This is the biggie, and probably a problem.
I honestly am not sure how many calories I consume. I'd say I don't eat terribly (almost never eat fast food etc) but I definitely don't eat very healthy, ie I love soda (though I try to limit it) and I eat "bar food" a few days a week.
I'm in college and drink alcohol heavily ~ 2 days a week, which I'm sure doesn't help that excess fat. However, I don't see giving up partying in college anytime soon, so I guess I'll have to compensate somewhere.
An example of what I eat daily:
Breakfast foods - banana, cereal (Special K) and a bagel, breakfast/protein bars
Lunch foods - PB & J or turkey sandwich, chicken noodle soup
Dinner foods - Pasta take-out, Boston Market turkey dinner, chinese take-out
I imagine on some days I exceed my caloric limit and some days I fall short.
I drink a lot of Propel.
I don't take any protein supplements or anything like that.
I seem to have been at about the same fat content for several months, maybe a little leaner lately.
Go easy on me, hehe.
Questions:
In order to reach this goal,
- Should I concentrate on bulking up a bit first, then cut? Or should I try to lose fat and gain muscle at once? Cut, then bulk?
- Depending on the answer to the first question, any recommendations on what my diet should be like?
- What can I do to compensate for partying on the weekends? Is my 3-5 days of 20min+ cardio a week enough?
Any other input is greatly appreciated. Just looking for a point in the right direction.
Thanks!
Basically I'd like some input on getting not huge (but certainly muscular), and lean enough to get good definition.
I find that the more I read about working and diet, the more confused and overwhelmed I get, which is why I made this post.
About me: I'm 21, 5'10", 155-160lbs, decently muscular. Don't know much about my body fat %, other than that I'm pretty happy with it other than more fat on my lower abs than I'd like (ie, my upper "4 pack" shows through but my lower "packs" do not).
I worked out a lot in high school, though not very all around, I really neglected my back and shoulders. I saw nice gains elsewhere, but it left me sort of uneven. Sort of on and off working out since then.
For the last 5 months or so I've been really getting into it more than ever. 3-5 days a week lifting & cardio.
Workout schedule: 3-5 days a week lifting & cardio. I did some things for ~ 3.5 months, and for the past 4-6 weeks I've been doing:
Back & bi's one day:
- T-bar rows, 8-10 reps, ~50lbs
- barbell rows - 8-12 reps, 40-50lbs
- rowing machine for ~10-20min
- deadlifts, 12 reps, 60-80lbs
- pull-ups, 3 sets of 8
- 1 or two various bicep workouts (not too concerned)
Chest & core one day:
- incline (free and machine), 8-10 reps, 60-100 lbs
- decline (free), 8-10 reps, ~150lbs
- cable flys (upright), 8-12 reps, ~50 lbs
- flat bench (machine), 8-10 reps, ~170-200 lbs
- hanging leg raises
- "bicycle" crunches
- an oblique workout or two, def. not concerned here
Shoulders/tris:
- military press (free), 8-10 reps, 50-60lbs
- shoulder press (machine), 8-12 reps, 70-80 lbs
- not sure what they're called, it's a machine where you are flapping your arms like imitating a chicken, 8-12 reps, 40-50 lbs
- not sure what they're called, bring a barbell up to your chin while standing, 12 reps, 60lbs
- not sure what they're called, bring freeweights up straight sideways, I call them "Jesuses", 8-10 reps, 15lbs
- various tricep workouts, not concerned here either
I do 20-25 minutes of cardio (jogging) after I lift, burning 250-300 calories.
Diet: This is the biggie, and probably a problem.
I honestly am not sure how many calories I consume. I'd say I don't eat terribly (almost never eat fast food etc) but I definitely don't eat very healthy, ie I love soda (though I try to limit it) and I eat "bar food" a few days a week.
I'm in college and drink alcohol heavily ~ 2 days a week, which I'm sure doesn't help that excess fat. However, I don't see giving up partying in college anytime soon, so I guess I'll have to compensate somewhere.
An example of what I eat daily:
Breakfast foods - banana, cereal (Special K) and a bagel, breakfast/protein bars
Lunch foods - PB & J or turkey sandwich, chicken noodle soup
Dinner foods - Pasta take-out, Boston Market turkey dinner, chinese take-out
I imagine on some days I exceed my caloric limit and some days I fall short.
I drink a lot of Propel.
I don't take any protein supplements or anything like that.
I seem to have been at about the same fat content for several months, maybe a little leaner lately.
Go easy on me, hehe.
Questions:
In order to reach this goal,
- Should I concentrate on bulking up a bit first, then cut? Or should I try to lose fat and gain muscle at once? Cut, then bulk?
- Depending on the answer to the first question, any recommendations on what my diet should be like?
- What can I do to compensate for partying on the weekends? Is my 3-5 days of 20min+ cardio a week enough?
Any other input is greatly appreciated. Just looking for a point in the right direction.
Thanks!
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