stuck - How to improve my body?

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espigao

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Hi guys,

This is my first post in this forum and it seems to be really pro people around. So lets see if I can get some good tips here :D

This is me now:

Litl' background:

I'm 25, 188 cm and 82-84 Kg.

I've been training weights and other sports (capoeira, karate...) for many years. But lately (last years) I don't see any evolution. Basically I'm always the same, training weights or not.

Also, I look at my diet, but not really strict. And I don't wanna take any supplement, too expensive :) .


Now, I train in the afternoons Monday, Wednesday and Friday Capoeira (medium intensity) and Tuesday and Thursday Kungfu combat (high intensity, like kickboxing). Some weeks I've to skip a training either for work or feeling tired.

I work/study in front of a computer :(


Question:

I am able to train weights every morning. And I wanna my body improve both my volume and definition. So I'd appreciate any feedback about:

What tips would you give me? What groups do I need to work better? How many days? Which diet patterns should I follow?

Thanks a lot :D
 
Welcome.

Your training is pretty intensive, way beyond treadmill walking so as far as aerobic activity you are covered. This does though mean that the amount of calories you burn on average are pretty high. The key here is going to lie in two areas.

1) Diet-No more guesstimating, get yourself a solid feed in of whole foods and lots of calories. Figure out your caloric needs for a day and them up them by 300-500 and work from there. Because of your high activity it may take a little time to figure out your correct amount but listen to your body and you will get there.

2) Full Body Training-Because your training involves full body movements you would be best served with full body training. I put in a 2nd though with a push/pull. Full body would be best though given you time to train as well. I would read the sticky at the top of this forum for program design.

I also highly recommend if looking to pack on some muscle to invest in John Berardi's book Scrawny to Brawny. WELL worth the 13 bucks.


You have got a great base to start with, just train right and eat hard;)
 
Hi theleip, thanks for your answer, it is very useful (I'll check that book)

Couple of questions:

1) Diet:

I've never been really defined. So, if I increase my cal/day rate, wouldn't I go less defined? I mean, should I go into more volume and after try to define? And, I've been avoiding carbos at night (after training) (always vegs with tuna or similar, maybe some bread). Is it right?

An additional problem is that I only have the first and last meals at home, so I need to cook a lot of take away food :(


2) Routine: I've read the sticky post. Till now, i've been training tradicional muscle routines (tricepts/chest ... ). I think this change may be good :D But will I grow this way?

What do you think about Mon/Tue/Fri/Sat of trainning?


Thanks for the help and any other feedback is of course welcomed :D
 
More info

Hey, I've been doing my homework and I can give a little more info about my diet

Here it is everything I ate today in 5 meals:
And it's very likely everyday. More suggestions??
 
Routine

Hi,
I've setup a new full body routine for the next weeks:

Day 1: Full squats, Leg Curl, Bench press, Seat row, Behind neck press, Biceps dumbbell curl

Day 2: Lunges, Leg extension, Pull-ups, Dumbbell inclined bench press, Arnold press, Triceps pulldown

Day 3: Deaflift, Dumbbell bent-over row, Weighted Chin-ups, Weighted dips, Shoulders lateral raise

Also, I warm up 5 minutes and do abs and forearms everyday.

The idea is 4 sets and 5-10 reps to gain strength and size.

What do you think about it?
 
espigao said:
Hi,
I've setup a new full body routine for the next weeks:

Day 1: Full squats, Leg Curl, Bench press, Seat row, Behind neck press, Biceps dumbbell curl

Day 2: Lunges, Leg extension, Pull-ups, Dumbbell inclined bench press, Arnold press, Triceps pulldown

Day 3: Deaflift, Dumbbell bent-over row, Weighted Chin-ups, Weighted dips, Shoulders lateral raise

Also, I warm up 5 minutes and do abs and forearms everyday.

The idea is 4 sets and 5-10 reps to gain strength and size.

What do you think about it?
Click to expand...

theleip has given you some good info,that routine looks ok do it three days m,w,f, or tu,th,sa,i would drop press behind neck and do it in front IMO,and i would do 3 sets in the 12 to 8 rep range when you get to 5 reps then do 4 sets,try and increase the weight as you drop down the rep ranges.
 
1) Diet:

I've never been really defined. So, if I increase my cal/day rate, wouldn't I go less defined? I mean, should I go into more volume and after try to define? And, I've been avoiding carbos at night (after training) (always vegs with tuna or similar, maybe some bread). Is it right?

the reason you have no definition is because you are doing mostly cardio,the body doesnt want to carry around heavy muscle if it doesnt have to,so doing weights will let your body know it needs to hold onto the muscle to lift the weight"put basicly".
 
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