Hi I am 18 yrs
31" waistline
67kg
5"5 tall
12% bodyfat
I currently lift 14kg dumbells for all wrokouts. I have increased them just lately. Should I include a photo of me or can you help me with these details?
Should I bulk up or cut?
My goals: Look fit, (not like a bodybuilder/heavy lifter) and MAINLY have six pack abs. I currently can see the top abs and If I flex I can see them better. More or less this is the my body goal:
this is my weight workout:
dumbbell curl x 60
bench diips x 45
dumbbell kikcback x 40
squats x 60
step ups x 60
calves x 60
wrist curls x 60
shoulder raises x 40
arnold presses x 40
shrugs x 60
bench press x 40
dumbbell flyes x 40
(+ 15-20min abs training every 3 days)
as for cardio I do 6 days a week. mostly HIIT and Tabata sprints.
regarding training I literally train hard especially on the cardio aspect as I regulary play football, lift weights and do HIIT and Tabata sprints.
for example this was my week:
mon- football , weights,
tues- rest (had not rested since tuesday before, this is my rest day)
wed-football+abs+cardio
thurs-football,weights,cardio
fri-football,abs,tabata sprints
sat-weights,tabata sprints
sun-abs,tabata sprints, cardio in the afternoon.
as for my diet i ONLY eat these things and rarelly eat cheat meals:
Brown rice (twice a week)
Pasta (once a week)
Poultry (chicken,turkey etc)
All kind of meat
Salads (vegetables,corn and tomatoes mainly)
Fruit (oranges,apples,pears,peaches,bananas)
Oatmeal and Special K (for breakfast obviously)
3 eggs a day (2 whites, 1 full)
Canned tuna in brine
Cheese (low fat)
Almonds,
Cup of milk
Yogurt low fat
Olives, olive oil and capers
Brown bread (I currently keep bread as much as I can out of my diet, I rarely have)
..but I already asked about food they told me Im eating well.
mind you, I AM seeing the results (i was 36"waist,76kg in May 2007) I just wanted to ask about this bulk/cut thing. since I have the idea that one needs to cut for his abs to show. I might be very wrong.
After that I would like to ask for different diets for somone who is cutting or bulking, depending on what I need to do.
Il post a picture of myself on Sunday.
31" waistline
67kg
5"5 tall
12% bodyfat
I currently lift 14kg dumbells for all wrokouts. I have increased them just lately. Should I include a photo of me or can you help me with these details?
Should I bulk up or cut?
My goals: Look fit, (not like a bodybuilder/heavy lifter) and MAINLY have six pack abs. I currently can see the top abs and If I flex I can see them better. More or less this is the my body goal:
this is my weight workout:
dumbbell curl x 60
bench diips x 45
dumbbell kikcback x 40
squats x 60
step ups x 60
calves x 60
wrist curls x 60
shoulder raises x 40
arnold presses x 40
shrugs x 60
bench press x 40
dumbbell flyes x 40
(+ 15-20min abs training every 3 days)
as for cardio I do 6 days a week. mostly HIIT and Tabata sprints.
regarding training I literally train hard especially on the cardio aspect as I regulary play football, lift weights and do HIIT and Tabata sprints.
for example this was my week:
mon- football , weights,
tues- rest (had not rested since tuesday before, this is my rest day)
wed-football+abs+cardio
thurs-football,weights,cardio
fri-football,abs,tabata sprints
sat-weights,tabata sprints
sun-abs,tabata sprints, cardio in the afternoon.
as for my diet i ONLY eat these things and rarelly eat cheat meals:
Brown rice (twice a week)
Pasta (once a week)
Poultry (chicken,turkey etc)
All kind of meat
Salads (vegetables,corn and tomatoes mainly)
Fruit (oranges,apples,pears,peaches,bananas)
Oatmeal and Special K (for breakfast obviously)
3 eggs a day (2 whites, 1 full)
Canned tuna in brine
Cheese (low fat)
Almonds,
Cup of milk
Yogurt low fat
Olives, olive oil and capers
Brown bread (I currently keep bread as much as I can out of my diet, I rarely have)
..but I already asked about food they told me Im eating well.
mind you, I AM seeing the results (i was 36"waist,76kg in May 2007) I just wanted to ask about this bulk/cut thing. since I have the idea that one needs to cut for his abs to show. I might be very wrong.
After that I would like to ask for different diets for somone who is cutting or bulking, depending on what I need to do.
Il post a picture of myself on Sunday.