Im a 30 year old guy work as a relationship and sexual therapist counsellor ,and presently studying psychology at Uni .I have a few diplomas in sports and fitness food and nutrition remedial and theraputic massage ,Stretch expert ,weight loss ,armed combat,weight lifting ,power lifting .I train most days that i can which is about 3 to 5 days a week .Live on the central coast NSW .I love the beaches ,markets ,Gym ,barbecues,nudity ,football ,and many other things .Im a single dad .
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Last Update: September 3, 2011
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I'm a 20 year old guy 5'11'' tall and 140lbs. I weight train 4x/week, doing 2 workout roughtines each twice/week. The 1st focuses on upper body (curls, flys, pushups, rows, etc.) while the 2nd is lower body (calf raises, squats, lunges, etc.) I run 3-5x/week, performing HIIT (High Intensity Interval Training) where I run four, 5 min. intervals (2 min. slow, 2 medium, and 1 sprint for a total of 20 min.) I also do ab workouts 3x/week, performing renegrade rows, leg lifts, and various bridges. I eat very healthy though I'm afraid I may not be eating enough since I usually limit my caloric intake to around 1800 calories a day with lots of protein, a decent amount of complex carbs, and a minimal amount of fat. I'm at a loss as of what to do, whether to increase calories to help build muscle or limit them to cut fat. I have seen some results through these methods. Though I was never fat, I lost around 13 pounds over the course of around 2.5 months. I fear I might be "skinny fat" (slim frame/build but with underlaying fat in the gut) There is some definition in my chest/arms/legs/upper abs, though Im still pretty skinny. My biggest concern is the pouch I still have in place of my abs. My body fat caliper measurements place me at around 9% so I dont know why Im having this problem. I dont know if my exercise plan is having a positive, negative or any significant effect at all. Im not tring to get huge, I just want that "beach body" defined muscles, abs, etc. but with more of a swimmers build rather than a body builders. How do you think I should change my fitness/nutrtion regiments to achieve this goal? Thanks (link)
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How you going mate ,Let me just say your still only young and bodybuilding is a bit differet to other sports most dont peak till they are about 35 and still going strong into their 40s that is the beauty of body building its a way of life ive actually lived it for a lot of years done my couple of hours actual weights then there was all the other stuff like aerobics running sports swimming basketball touch footy .then there was diet sleaping different supplements.
Anyway back to the issue your still growing yet and some people are slow developers your a natural light weight by the sounds of it a bit like myself when i started back in the eighties.
I dont know what you do to train or what your diet is or how many times you eat a day .How long you sleep your rest periods etc etc etc .There is so much to know to give you a proper accurate assesment .So instead i will just say this .Training is consistency to lose weight or to put it on to build muscle or get stronger it does not matter it is all down to being consistent .
SO 1 CONSISTENT ,2DIET ,You want to build up you force feed you push food down your throat you try to have seven or 8 meals from when your awake till you go to sleep .But eat good food like fruit vegetables a youghart salads meat etc etc but trim fat of meat and grill your meat and take all skin of chicken etc .Have your 3 normal meals
Then after breakfast 2 hours later have some fruit and sultanas nuts then have lunch a few sandwiches or some pasta salad a peice of fruit .Then in the afternoon have another feed a couple of peices of fruit throw in a yougart then at tea time have a lashings of mash potato plenty of carbs to burn the next day some veges bit of mash punkin the reason u want it mashed is that way it settles for the nite because when your asleep you want you body repairing the ripped muscle that you tore during your work out , not processing food .Anyway after tea just before going to bed eat something very lite on the stomach and not a lot never bloat yourself in meals just fill up comfortably .By that time youve had breaky morning tea lunch afternoon tea tea then supper that adds upto six meals youve ate in one day now also take to the gym your protein drinks maybe a couple of energy bars when you wake up have breaky also have a small protein drink also take a drink to drink, while your at the gym the in the afternoon have another small protein drink then before bed have a small protein drink in the end youve had six meals and 3 or 4 protein drinks all good healthy food eaten comfortable dont bloat yourself .Any brand protein powder dont buy the dear stuff its all protein no matter what just get the cheap stuff .
3 .Sleep you have to sleep because your muscles grow while your asleep so try get your 10 hours a nite because they need to repair .Plus rest is good to rebuild energy
4 .Okay training try do your body twice over seven days somehow fit it all in in 3 days have a days rest and then do it all again if you only train 4 days a week same thing try get to train your whole body twice .To get big you need to go big continually press your boundries look for more weight and look at setting goals like next time i train i want to get 6 reps of that weight continualy set goals go big to get big do sets to pump and burn and deplete the muscle your working no pain no gain .Always change your routine around muscles can become complacent they know what your about to do and they are ready for it so dont get into the same routine to long you need to shock your muscles continuously keep them guessing and deplete them so you know you have had a good workout .You need to do your body twice or it is to slow building up .So here it is consistent ,Force feed diet protein drinks.Sleep rest grow,weights go heavy go big to get big do sets of heavy deplete the muscle and keep the muscles guessing shock them dont let them get use to working out the same way to long .They will grow mate if you follow what ive said trust me ive trained my entire life and have diplomas in training degrees in fitness
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