Muscle Building & Belly Fat burning help please

B

BulkeDone

0
Me:
Male, 42yrs, 5'11", 177lbs, 33"/34" waist. No fast food, no oily food, no sodas, no candy/sugary food/drinks. No excessive eating.

I would like some help in:

1. muscle building - areas that I would like to pay more attention to
Biceps: i have biceps that show some shape, but want to make them bigger
Triceps: there but not firm or toned
Deltoids: (for width) not 'seen' sort of density
Pectorals: Some shape, but need to build up
Thighs: need to build up. show smaller in proportion to upper body
Calf: Firm and have good shape. Can be bigger
Butt: Flat to little shape - Need desperately to build it up.

2. Belly fat -
I dont look fat. But I feel fat, if you know what i mean.
I would like to get rid of the fat which would mean bring my waist down to around 32" even.

I have a free use of the neighborhood club gym.
The area that I live in has very few flat roads. Curly wurly up and down, so a 2mile round trip walk does take a lot out of the body.

The help I need is to try and work out a routine of muscle build and fat burn.

I would like to achieve this by Nov 15th (just an important date in my life!) I keep that date so that I have an endpoint for motivation. But this does not mean that I stop my fitness routine on Nov 15. I intend to keep at the fitness on a regular basis.

So there you have it, forum. Open for help to get me on the road to a fit and sharp body.
 
If you want to train your muscles for mass then you should train properly.
Small trinket means a lot, but all can find at: nutrition-exercise.com
Good luck
 
Since you have 7 months to reach your goals I suggest you do a bulk and cut cycle. Most people are cutting right now so they'll be ready for summer, your schedule will be off a bit.

For the next three months you should bulk. Lift lots of heavy weights and eat enough (lean!) food to support growth. You'll be taking in a caloric surplus and will see some fat growth.

So then you cut. Again, you can't be perfect and you will lose SOME muscle, but should lose a bunch of fat. It's been said, "The best way to look like you put on 10 lbs of muscle is to lose 5 lbs of fat."

look around on this site, it's a fantastic learning tool. intense-workout.com
 
Try Kettlebell Training

There is no need to do a bulk and cut cycle. Gaining muscle and losing body fat simultaneously isn't an easy task, but can be done. The best routine for you would be to focus on functional strength exercises, I would highly recommend kettlebell training. Training with kettlebells has gotten me to roughly 5-6% bodyfat, but I have also had incredible gains in muscle development, as well as my overall strength. Please visit my website ablebodiedkettlebells.com This website will cover everything you need to know to reach your goals, from tutorials, to daily workouts, to nutrition. Good luck!
 
Feeling fat, but not looking fat, is a physiological problem. Everyone who suffers from bulimia, anorexia and other eating disorders share this same feeling.
 
Squats and Deadlifts for your legs and butt. Dips for triceps and curls for biceps. Lateral raises and bent over lateral raises and pull-ups to help widen your back and shoulder area. Bench Press for chest. Figure out a split routine.
 
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