How to look athletic.......

B

benelson101

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Hi everyone, hope we're all having good starts to the week.

At the minute i mix different muscle groups at the gym with cardio each day, sometimes steady pace for 45 mins, sometimes HIIT. I also have football training on a Thursday evening.

ie. monday = biceps + shoulders, stomach, 45 min cardio
tuesday = chest and triceps, side abs + lower back, 20 mins HIIT
wednesday = as monday
thursday = football
friday = as tuesday

what do we think??

however, ive got a bit bigger without the definition or toning i want. I eat well, v little saturated fat (although the introduction of hot cross buns into supermarkets is a killer) and around 100-120g protein a day but i know i need to stop eating that bowl of cereal before bed; my body weight is 140 kg and im a 5' 10", 22 year old male.

Would i be better doing a full body weights workout 3 times a week? I did start a circuit system which i found more knackering than anything else ive done, but my new gym isnt skipping rope friendly so im not sure its possible.

How do other people mix the weights/cardio balance? im really struggling to shift all my ass fat and that last bit around the waist, but id like to strip away the fat on my arms (the sort of fat that, if you told anyone you wanted to remove it, would make them say "fat?, thats not fat" and laugh at you).

Any help is appreciated (and needed)
Thanks
Ben
 
You might take a look at this program; it's a 3 day a week program that's had great success.


You might also scan through Scrapper's stuff on some weight loss ideas


Something also you might give a try is when waking up, take yourself on a 30-60 minute fast walk. I don't usually advocate fasted-state activity, so a partial protein drink might not be a bad thing. You might also skip the carbs or most of the carbs a few hours before bed, this is supposed to shift FFAs (fat in short terms) to be more used (yeah, bad wording) if you were to take up the early cardio.

I'd also say that your protein is a bit low.

You might lastly take some time to browse over this site for some nutritional study stuff if you're geeky and interested in stuff like that like me.:)
 
evolution said:
You might take a look at this program; it's a 3 day a week program that's had great success.


You might also scan through Scrapper's stuff on some weight loss ideas


Something also you might give a try is when waking up, take yourself on a 30-60 minute fast walk. I don't usually advocate fasted-state activity, so a partial protein drink might not be a bad thing. You might also skip the carbs or most of the carbs a few hours before bed, this is supposed to shift FFAs (fat in short terms) to be more used (yeah, bad wording) if you were to take up the early cardio.

I'd also say that your protein is a bit low.

You might lastly take some time to browse over this site for some nutritional study stuff if you're geeky and interested in stuff like that like me.:)
Click to expand...

thanks for that, ill take a closer look at home later.

whata great forum
ta
 
rip said:
We think you need to hit your upper back (lats and traps) and legs.

(-:
Click to expand...

i forgot to mention that im missing a decent leg workout, so wanted to know what to do to tone but not bulk; and also when and how often to do it.

i currently do deadlifts, squats, lunges, and leg curls but without any real order or regularity.
 
benelson101 said:
i forgot to mention that im missing a decent leg workout, so wanted to know what to do to tone but not bulk; and also when and how often to do it.

i currently do deadlifts, squats, lunges, and leg curls but without any real order or regularity.
Click to expand...

That's a pretty decent leg workout actually. I'm not sure if your workout is in a low or high rep scheme right now, but if you are doing some on the lower end you, that leg workout should definitely be working for you.

After your warm-up, I would go with the squats first, deadlifts second, and then lunges and leg curls.

If you do heavy deadlifts first, it's gonna be more difficult to pump out some good sets of squats. Also, with the squats, make sure you are forcing yourself to go all the way down..way down.
 
Yes definately go way down on the squats. I was squatting the other day and when I got finished this little preppy boy came over and asked how much I was doing. I told him and he's like "I can do that". And yes, he could, like a whole 4in. down. I let him keep his big head though. Sorry for the story stuff like that just makes me mad. Anyways, since you play football, look into doing some olympic lifts for explosiveness.
 
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