Need some help getting to where I want....

[notanerd]

Hi all I am new to the forums here and have come to you all for some help.

What I want is to get more muscle definition, most everywhere but mainly in my chest and abs.

So a little about me, I am 28 years old and 5'9" and currently 175lbs, which I have gotten to over the course of 1.5 years from 250. I was in much better shape but due to life and college and packed on the pounds for a bit. I am not really fat and I am in pretty decent shape but am looking to really get some good muscle definition.

currently I work out 3 times a week, usually monday, tuesday, wednesday everyweek but sometimes get another day in like fridays when I can. I am a single dad so its a bit hard at times. My diet is not too bad as i try and eat healthy as much as possible. I do drink protien shakes before and after my workouts as well.

My workouts consist of mostly cardio and lots of deadlifts, squats, and bench and various other free weight exercises that do not target individual muscle groups. I also do a lot of incline sit ups and plank exercises.

Let me know if you need any additional information and thank you in advance for the help.

 

[Jrahien]

Your workout plan sounds good. I usually don't recommend isolation exercise, so what you're doing with the free weights is excellent. Just be sure to be constantly overloading yourself when exercises start getting easier, and you're on the right path.

 

[fusion13]

You seem to have a good workout program going. Just make sure the foods you eat have as few additives and genetically modified components as possible, fat and calories become less relevant. Be sure you're getting your plants and phytonutrients as well, helps with cleansing your body of toxins.