Right so i still feel like im not getting the best out of what im doing. im 22 male, 5' 11", 76kg. ive been posting for a time and am definitely more aware of what to and not to do in the gym but still am not burning the fat enough and getting the definition id like.
so this is a new start - im going to start pulling in my diet starting from now (just ate too many maltesers from the easter stash). Im planning to keep consuming 150g of protein but reduce carbs and face the fact that i eat because im bored. tea and coffee will have to be cut down, although i drink countless amount of water to compensate anyway.
just have some really basic questions (basic-ish!) that will help me step up my routine and feel like im really doing what is best and not just wasting my time.
1) Im currently doing a split routine, legs, biceps, back+shoulder, obliquies one day, and then abs, chest and triceps the next. I do each workout twice a week, occasionally i get to do a fifth day. I do HIIT on the treadmill 3 times a week, plus i play football (soccer).
Is this my best option or should i switch to full body workouts? in terms of muscle im very happy with progress using the above but need to burn more fat. My diet is good but ive returned back to late night snacks post easter (damn willpower). I think i may have to cut down from the 2200 kcalories i currently aim for.
2 when should i be eating my carbs? i try to cut all carbs post WO but this is where my snacking comes from.
I have oatmeal with a banana every morning but i am largely stagnant at work and am worried that im not burning the carbs off. should i cut the carbs at breakfast and switch them to a time which would ensure that working out burnt them?
3) for a split routine how many excercise should i do per muscle group? i currently do a couple of compounds and then 2 or 3 more focused excercise. i use the 12 reps, 10 reps, 8 reps system more often than not.
4) Ass fat. this is my curse and just isnt chaning or shifting. I know i cant spot reduce, i do squats, lunges, deadlifts, hamstring curls for leg workouts, plus ive just started good mornings (how hard are they!). i thought i was getting somewhere but whatever i eat to excess it really does go straight to the backside. this week im going to do 2/3 starved runs first thing in the morning, but i have a calf injury (again) so this will have to be as i feel at the time. Is there nothing i can do to get my 'buns of steel' asap?!?
5) size and definition. i not up for bulking and cutting as such as i dont want to extremely big or extremely defined and im not sure i can be committed to it enough. at the minute i have definitely gained muscle size which is showing them through better - but i have still got a layer of body fat that makes me look bulkier than i should doing the weights i do. i was thinking about a proper swimming program but that seems to be squeezing another activity in what is already a full schedule.
6) wide grip pull ups. these must be the ultimate excercise as they are so bloody hard. guys that are far less well built/defined than me are doing 2 sets of 12 but i have only just today managed 3 sets of 5. ive been doing more trap work and have included some heavy weight shrugs but still cant do a really good set of wide grip pull ups.
Right, well firstly sorry for the long post, i really dont expect a full reply and all the answers to my problems but if you can help with a point or two that'd be great.
thanks for your time.
so this is a new start - im going to start pulling in my diet starting from now (just ate too many maltesers from the easter stash). Im planning to keep consuming 150g of protein but reduce carbs and face the fact that i eat because im bored. tea and coffee will have to be cut down, although i drink countless amount of water to compensate anyway.
just have some really basic questions (basic-ish!) that will help me step up my routine and feel like im really doing what is best and not just wasting my time.
1) Im currently doing a split routine, legs, biceps, back+shoulder, obliquies one day, and then abs, chest and triceps the next. I do each workout twice a week, occasionally i get to do a fifth day. I do HIIT on the treadmill 3 times a week, plus i play football (soccer).
Is this my best option or should i switch to full body workouts? in terms of muscle im very happy with progress using the above but need to burn more fat. My diet is good but ive returned back to late night snacks post easter (damn willpower). I think i may have to cut down from the 2200 kcalories i currently aim for.
2 when should i be eating my carbs? i try to cut all carbs post WO but this is where my snacking comes from.
I have oatmeal with a banana every morning but i am largely stagnant at work and am worried that im not burning the carbs off. should i cut the carbs at breakfast and switch them to a time which would ensure that working out burnt them?
3) for a split routine how many excercise should i do per muscle group? i currently do a couple of compounds and then 2 or 3 more focused excercise. i use the 12 reps, 10 reps, 8 reps system more often than not.
4) Ass fat. this is my curse and just isnt chaning or shifting. I know i cant spot reduce, i do squats, lunges, deadlifts, hamstring curls for leg workouts, plus ive just started good mornings (how hard are they!). i thought i was getting somewhere but whatever i eat to excess it really does go straight to the backside. this week im going to do 2/3 starved runs first thing in the morning, but i have a calf injury (again) so this will have to be as i feel at the time. Is there nothing i can do to get my 'buns of steel' asap?!?
5) size and definition. i not up for bulking and cutting as such as i dont want to extremely big or extremely defined and im not sure i can be committed to it enough. at the minute i have definitely gained muscle size which is showing them through better - but i have still got a layer of body fat that makes me look bulkier than i should doing the weights i do. i was thinking about a proper swimming program but that seems to be squeezing another activity in what is already a full schedule.
6) wide grip pull ups. these must be the ultimate excercise as they are so bloody hard. guys that are far less well built/defined than me are doing 2 sets of 12 but i have only just today managed 3 sets of 5. ive been doing more trap work and have included some heavy weight shrugs but still cant do a really good set of wide grip pull ups.
Right, well firstly sorry for the long post, i really dont expect a full reply and all the answers to my problems but if you can help with a point or two that'd be great.
thanks for your time.