Bit of help?

[aikido_freak]

Hey guys please help me out here!

Im 18 and currently at uni. I wanna get really fit and ripped and need some help so im not wasting my time and doing the wrong things!! I have a fair amount of muscle on me from doing martial arts and currently weight around 10 and a half stone and am 5ft 7. Id love to build up some more muscle on my chest and abs and get some definition goin. Whats the best way to go about this? Loadsa cardio and a bit of weights, loadsa weights and some cardio or a balance of both? basically i jus need some advice so i can go to the gym and do what I need to do! Im pretty new to the gym and really dont wna waste my time, would love to get some help from anyone whos willing to just gimme some advice so any wld b appreciated! Ive posted some pics so u cn see what im like now.
Thanks!

 

[evolution]

Hey guys please help me out here!

Im 18 and currently at uni. I wanna get really fit and ripped and need some help so im not wasting my time and doing the wrong things!! I have a fair amount of muscle on me from doing martial arts and currently weight around 10 and a half stone and am 5ft 7. Id love to build up some more muscle on my chest and abs and get some definition goin. Whats the best way to go about this? Loadsa cardio and a bit of weights, loadsa weights and some cardio or a balance of both? basically i jus need some advice so i can go to the gym and do what I need to do! Im pretty new to the gym and really dont wna waste my time, would love to get some help from anyone whos willing to just gimme some advice so any wld b appreciated! Ive posted some pics so u cn see what im like now.
Thanks!

You really don't have much muscle on you. I would concentrate on the weightroom. I'd google "Westside for Skinny Bastards III" and do the 4 day template. Can you post an example of what your diet looks like over a weeks time?

 

[aikido_freak]

You really don't have much muscle on you. I would concentrate on the weightroom. I'd google "Westside for Skinny Bastards III" and do the 4 day template. Can you post an example of what your diet looks like over a weeks time?

Yer sure, diet normally consists of cereal and fruit for breakfast, then for lunch a meat sandwich with salad and for dinner anything ranging from cumberland pie to spaghetti bolognese with lotsa veg. Then theres snacks throughout the day like crisps etc. Do i need to try and focus on getin 6 small meals a day?

Thanks

 

[Wilhelm]

All i can say is Protien, Calories, Free weights.

Build that chest son.


Sincerely,
Wilhelm.

 

[evolution]

Yer sure, diet normally consists of cereal and fruit for breakfast, then for lunch a meat sandwich with salad and for dinner anything ranging from cumberland pie to spaghetti bolognese with lotsa veg. Then theres snacks throughout the day like crisps etc. Do i need to try and focus on getin 6 small meals a day?

Thanks

I would up your protein. Eggs are great protein for breakfast and don't take long to prepare. My breakfast is typically thrown in the blender-1 cup blueberries, 1 cup frozen cherries, 1 banana, 1 cup frozen strawberries, 1 cup yogurt, 1 cup milk, 16 ounces of water and 3 scoops of unflavored whey protein.

A cup to 1.5 cups of cottage cheese awesome right before bed.

I would turn your snacks into stuff like cheese, pumpkin seeds, beef jerkey, almonds, etc.

6 smaller meals a day is good. But if you're getting in 4-8 you're fine. I would concentrate more on making sure you're getting 1 gram of protein per pound of bodyweight and 25-40 grams of fiber daily. can help you track your intake in the form of fiber and protein. After a couple to a few weeks of getting this down, start looking at your overall calorie consumption.