Can never get cut!! critique me please

How you all doing so this is my 1st post and i'd like some help from you pro's,ive been going to the gym since mid july and i cant see much results.
I hav'nt got the arms i want and its impossible to get a 6 pack.

I am 6ft2 and 14 stone,i'd like some diet tips and stuff too but i'll look around the forum and see if i can grab some of those.
Heres a few pics of me (sorry quality is ****) hopefully i'll see you all around as i intend to stick at what im doing this time around.


 

 

Your shoulder is your strong point. How much do you weigh?

Our build and shape are pretty similar. Good job for a little more than a month work!

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

Ab's is all about your diet man, if you dont cut down to a low % BF, your never going to see that 6 pack.

6'2" @205
press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385
www.Nikdesigns.com

Thanks for the replys guys.
I weigh just under 14 stone which i think is about 185/190lbs? your right though its all about diet,i do eat good but i need to get my diet spot on.
Ive come to the conclusion that i'll never be ripped because thats not how im built.

I'll see how it goes in the upcoming months on a stricter diet.

well, its all about figuring out how many calories you need in a day and eating less then that. Obviously you dont want to starve yourself or your going to end up losing muscle too, but you can speed up the process by eating less and less and or adding cardio to your routine.

6'2" @205
press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385
www.Nikdesigns.com

heh and id be happy to get under 200 its all diet though oh and this stuff called lifting plays a bit of a role and SLEEP

same body weight 2 months progress in strength.
250 bench    275
305 squat    360    
345 deadlift 355

Nm0ney34


Ab's is all about your diet man, if you dont cut down to a low % BF, your never going to see that 6 pack.

This ....

You have solid size .. its just about getting the diet right and slowly cutting the fat off .... Not as easy as it seems but its well worth it once done.

I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. - Frank Sinatra

What has worked for ME (meaning it may not be for everyone).

- First I spent 3 years building up a strength and size base, but I gained a lot of fat too.  I did get strong and big though, which is all I cared about while bulking

For cutting it was diet, cardio, and a slight change in training

Cardio:

- I started doing a lot of cardio, but not long distance running type stuff.  I started taking MMA classes, which incorporates a lot of HITT-type stuff - sparring, heavy bag, circuit training, sprints, suicides, bodyweight circuits, etc....

- On the days I did not have MMA, I would run about 2 miles on the elliptical with high-resistance, and a relatively fast pace. 
 
- High intensity training >>> Long-distance type training for fat loss, but it doesn't hurt to do both!

Diet:

- High protien, I don't worry about fat, but I prefer MORE fat then less fat, and low carbs at least 4 days a week.

- Avoid most carbs like bread, pasta, etc...and ESPECIALLY sugar during the low carb days.

- weekends I try to eat healthy, but don't avoid carbs (except sugar, I still stay away from that). 

Training:

- Main focus is still always on STRENGTH in the big lifts like squat, bench, deadlift, and overhead press

- Beginning of workouts are always strength-oriented, and based on the main lift (or lifts).  Afterwards, I do high rep (8-15), short rest time assistance exercises like rows, pullups, chinups, DB presses, dips, and a few isolations here and there.  I superset a lot of stuff too.  This way you can use the weights get your heart pumping just like good ol' high intensity cardio does.  PLUS it continues to work and strengthen all your muscles.

As for Abs:

- Planks, dragon flags, hanging leg raises, and weighted situps are my exercises of choice. 

Here's my transformation from doing the stuff I just listed:

http://www.discussbodybuilding.com/Before-and-after-pics-220-to-175-lbs-m479156.aspx

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

brihead301


What has worked for ME (meaning it may not be for everyone).

- First I spent 3 years building up a strength and size base, but I gained a lot of fat too.  I did get strong and big though, which is all I cared about while bulking

For cutting it was diet, cardio, and a slight change in training

Cardio:

- I started doing a lot of cardio, but not long distance running type stuff.  I started taking MMA classes, which incorporates a lot of HITT-type stuff - sparring, heavy bag, circuit training, sprints, suicides, bodyweight circuits, etc....

- On the days I did not have MMA, I would run about 2 miles on the elliptical with high-resistance, and a relatively fast pace. 
 
- High intensity training >>> Long-distance type training for fat loss, but it doesn't hurt to do both!

Diet:

- High protien, I don't worry about fat, but I prefer MORE fat then less fat, and low carbs at least 4 days a week.

- Avoid most carbs like bread, pasta, etc...and ESPECIALLY sugar during the low carb days.

- weekends I try to eat healthy, but don't avoid carbs (except sugar, I still stay away from that). 

Training:

- Main focus is still always on STRENGTH in the big lifts like squat, bench, deadlift, and overhead press

- Beginning of workouts are always strength-oriented, and based on the main lift (or lifts).  Afterwards, I do high rep (8-15), short rest time assistance exercises like rows, pullups, chinups, DB presses, dips, and a few isolations here and there.  I superset a lot of stuff too.  This way you can use the weights get your heart pumping just like good ol' high intensity cardio does.  PLUS it continues to work and strengthen all your muscles.

As for Abs:

- Planks, dragon flags, hanging leg raises, and weighted situps are my exercises of choice. 

Here's my transformation from doing the stuff I just listed:

http://www.discussbodybuilding.com/Before-and-after-pics-220-to-175-lbs-m479156.aspx

Holy crap, dude you look awesome.

"In heaven, all the interesting people are missing." Friedrich Nietzsche

"Time you enjoy wasting, was not wasted" John Lennon

Thanks alot for all the help/suggestions.

Brihead that is brilliant advice and i'll try it even if its not for me.

Ive only been going to the gym since mid july (said that in my 1st post) but i was going 4-5 times a week and i was reading up here that that isnt such a good thing so i will do 3-4 and a couple days cardio.

I just wanted to know if swimming was cardio? because i hate running machines and bikes but i dont mind the rowing.

I hate running machines too, that's why cardio was always so hard for me to stick with.  The fact that I really love MMA makes it really easy for me to stay commited to doing cardio crap.

Damn right swimming is cardio!

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

Dude, try HIIT cardio! Killed me bro!

wantabs


Thanks alot for all the help/suggestions.

Brihead that is brilliant advice and i'll try it even if its not for me.

Ive only been going to the gym since mid july (said that in my 1st post) but i was going 4-5 times a week and i was reading up here that that isnt such a good thing so i will do 3-4 and a couple days cardio.

I just wanted to know if swimming was cardio? because i hate running machines and bikes but i dont mind the rowing.

You have very nice shoulders and ribcage. Its not impossible to achieve anything start with basic excercise (crunches) and stick to it for an year. I wish i can get shoulders like those being skinny is like a sin to me.

Height:5'7
Weight:161lbs
Biceps:15.2
waist:35.4

If you are doing something very seriously you will definitely improve.

Thanks Cody,trust me im working on it ive incorporated cardio (swimming and jogging) into my routine and going harder at the gym,im becoming obsessed this time around which is good as ive been obsessed with far less greater things than fitness before.

BTW you dont look skinny at all infact the opoosite,it is strange how you see yourself sometimes but other people see a whole different thing.

Dude, honestly, abs shouldn't even be a problem for you. Your jacked up bro. However, I hear squats are really tight for helping anything out for the most part. so yeah, cardio a tiny bit, squats, and a good ab routine

cody

wantabs


Thanks alot for all the help/suggestions.

Brihead that is brilliant advice and i'll try it even if its not for me.

Ive only been going to the gym since mid july (said that in my 1st post) but i was going 4-5 times a week and i was reading up here that that isnt such a good thing so i will do 3-4 and a couple days cardio.

I just wanted to know if swimming was cardio? because i hate running machines and bikes but i dont mind the rowing.

You have very nice shoulders and ribcage. Its not impossible to achieve anything start with basic excercise (crunches) and stick to it for an year. I wish i can get shoulders like those being skinny is like a sin to me.

 

what kind of advice is that?

19, 5'11", 205@8%

bench:305 squat:390(atg) deadlift:525 
http://www.youtube.com/watch?v=RMD1vkzghbA 
Goals: 4plate squat, 6 plate dead 
 

crunches are best for getting abs and i said an year because regularity matters i will show you this advice in an year so dont worry.

Height:5'7
Weight:161lbs
Biceps:15.2
waist:35.4

If you are doing something very seriously you will definitely improve.

I think the best exercises for abs personally are hanging leg raises, planks, side planks, side deadlifts, and other core dominant movements personally. Just because during strict crunches, the illiopsas and rectus femoris doesn't have to work as hard to stimulate the lower abdominal fibers. Let's remember that the abs are four muscles and any exercise that requires overall core stability (including the erector spinae) will recruit all four of those muscles.

Dragon flags are the s*** as far as abdominal exercises go. 

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

my bad.

Height:5'7
Weight:161lbs
Biceps:15.2
waist:35.4

If you are doing something very seriously you will definitely improve.

brihead301


Dragon flags are the s*** as far as abdominal exercises go. 

Yeah I agree but those suckers are hard to do.

I was going to pretend i knew what dragon flags were but i dont,what are they? also brihead ive been following the advice with the diet and cardio and instead of walking my dogs they got a good hour long run at night (good for them and me although my mastiff isnt feeling it too much.haha)

I was going to ask what planks were too? to be really honest i dont know the names to alot of the gym activitys because what i usually do is watch and copy if i see it benefiting somebody at the gym,aside from that i do lat pulls,bench,started doing deadlifts (almost broke my back doing them wrong till i got told the correct posture) and still use some of the machines to target certain muscles,also free weights for my arms too.

Im very glad i joined here because just by browsing the site i get so much info on a whole range of bodybuilding aspects and you all give great advice so thanks.
I used to be what i call a *seasonal* bulider,get a bit big for summer then forget about it and 2 years ago i dislocated my left shoulder in a fight and never came back to the gym but this time around its not purely a vanity issue its a healthy way of life im looking to (of course with the added bonus of knowing after a few years i'll be looking good ) so i will be around here seeking all your advice for a long time to come.

cody


crunches are best for getting abs and i said an year because regularity matters i will show you this advice in an year so dont worry.

hahahahaha not even dude!!

19, 5'11", 205@8%

bench:305 squat:390(atg) deadlift:525 
http://www.youtube.com/watch?v=RMD1vkzghbA 
Goals: 4plate squat, 6 plate dead 
 

load a barbell with 135 and use it like an ab roller.  Thats tha best ab exercise ive ever done.

first off the abs are one muscle if you stimulate the top you stimulate the bottom.

With hanging leg raises you mostly work hip flexors endless you bring knees to your chest

If you do compound lifts (deadlifts + squats) you should be fine... i almost never do ab work but when i do i can do almost any type of ab work no problem cause deadlifts and squats make my abs/core so strong.

If you are going to specifically work abs do plank holds (iso abs), ball crunches, and that thing that Rolling said.

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31 - Achieved
Current weight: 246

ummm.. you act like he has no abs because he has small abs.. The fast is his BF% is around 13 - 15.. Probably around where mine was on my second or third bulk.   He just needs to cut from where he is and maintain some of that muscle he has put on.   He looks good but id hardly consider him jacked.. I don't see vascularity, no line down the center of the body, defined upper shelf of chest, Seperation between deltoids..  He is a bulk clay of bicep, pec, side delts, triceps... And he seems to want to get cut. 

So I just advise, just do something for the abs, who cares.... but mix it up like you would for any muscle and get on a clean diet.. Intensify your cardio regardless of how hard you think your working.

IBB is right when he says you look bulky, but that can be changed with hard work. There are supposed to be different exercises that will tone different areas but spot reduction is a myth.
I've read how to tone different areas with different exercises.
Deltoid-Trapezius Attachment - Dumbell Shrugs
Deltoid-Chest(the outer upper part where the chest connects to anterior delt)-Trapezius Attachment - Upright Rows
Arnold Presses - Whole Shoulder
Chest Fly - Outer/Inner Chest (Outer at the start of the movement inner at the finish)
Bench Press - Whole Chest

I'll try and find the site they had a detailed log of exercises for nearly every body part.
Some people are built to just require a higher 'minimum' body fat, so say some people can drop down to 10% body fat and be ripped to shreds (I know some 10% body fat people and they make me look 20%) but some people will drop down to 10 and not have a lot of tone because the amount of required natural fat is higher, understand?

I was going to post in your thread sooner but I figured you were getting the answers you were looking for.

Isolation exercises WILL cause more inactive muscle fiber twitch because you're focusing on that muscle individually not as a group, but compound movements will cause total body fat loss which is what you would want.

Most people say you need to lift into the higher reps to burn more fat, but I never really bought into that, hard work and dedication is what you need more then a high-rep workout. Full body workouts are best for fat loss because you'll be working your body as a whole to burn the most amount of calories instead of isolating muscle groups over a split.

Try bodyweight exercises because those are supposed to be the most natural movement, or try heavy 6-10 rep supersets to really get at those Type IIA fibers but to still be training with enough reps to get you drenched in sweat.

Obviously, squat and deadlift.

stackatk


IBB is right when he says you look bulky, but that can be changed with hard work. There are supposed to be different exercises that will tone different areas but spot reduction is a myth.
I've read how to tone different areas with different exercises.
Deltoid-Trapezius Attachment - Dumbell Shrugs
Deltoid-Chest(the outer upper part where the chest connects to anterior delt)-Trapezius Attachment - Upright Rows
Arnold Presses - Whole Shoulder
Chest Fly - Outer/Inner Chest (Outer at the start of the movement inner at the finish)
Bench Press - Whole Chest

I'll try and find the site they had a detailed log of exercises for nearly every body part.
Some people are built to just require a higher 'minimum' body fat, so say some people can drop down to 10% body fat and be ripped to shreds (I know some 10% body fat people and they make me look 20%) but some people will drop down to 10 and not have a lot of tone because the amount of required natural fat is higher, understand?

I was going to post in your thread sooner but I figured you were getting the answers you were looking for.

Isolation exercises WILL cause more inactive muscle fiber twitch because you're focusing on that muscle individually not as a group, but compound movements will cause total body fat loss which is what you would want.

Most people say you need to lift into the higher reps to burn more fat, but I never really bought into that, hard work and dedication is what you need more then a high-rep workout. Full body workouts are best for fat loss because you'll be working your body as a whole to burn the most amount of calories instead of isolating muscle groups over a split.

Try bodyweight exercises because those are supposed to be the most natural movement, or try heavy 6-10 rep supersets to really get at those Type IIA fibers but to still be training with enough reps to get you drenched in sweat.

Obviously, squat and deadlift.

no.  you dont tone muscles with exercise selection.  you tone muscles through diet.

Yes I know this, I'm saying that a site was saying theres specific ones that target areas which I'm sure is untrue but I posted it because maybe he would be interested, and yeah diet will help a LOT to reveal the muscle but I know a lot of people who diet well and DON'T exercise and I have more muscle tone then they do because I actually use my muscles.

Think about those skinny girls you see who have legs that have NO TONE, sadly, in Ontario there seems to be a lot =<

stackatk


Yes I know this, I'm saying that a site was saying theres specific ones that target areas which I'm sure is untrue but I posted it because maybe he would be interested, and yeah diet will help a LOT to reveal the muscle but I know a lot of people who diet well and DON'T exercise and I have more muscle tone then they do because I actually use my muscles.

Think about those skinny girls you see who have legs that have NO TONE, sadly, in Ontario there seems to be a lot =<

well obviously you need to lift too, I was just saying that say this chest exercise is gonna tone the chest better than this chest exercise.  some people also think that higher reps tone a muscle when it doesnt.  Merely higher reps are better at ramping up metabolism which is a means to burn more fat, but the higher reps are not actually toning the muscle.