Ok Critique ME, I'm not sensitive so be honest!

Ok finally decided to post pictures. I know I need to work on my abs, use to have great abs when I was younger but was skinnier.  My arms can also be wider and more defined.  Have been working out for a couple of years off and on.  I depended on supplements to much.  Have read alot on this forum and realized I have wasted alot of money and did not pay much attention on my diet which is probably the most important factor.

30 years old
160 lbs
Bench Max: 225
Squat Max: 275

Goal to have beach muscles and get those abs showing.  Any advice on routines and diet will be appreciated.

Your pics are gigantic. Can you make them smaller?

Add me on facebook!

Great base, check out the nutrition section stickies and get a good diet going.

I'm not a nutrionist or anything so Im not going to advise a diet... It sounds to me like your just wanting to get ripped and show off, well man thats easy just run...Thats my answer for everything. You don't look old, so if you drink water and run you will see inches falling off your waiste. Hell just drinking water will do alot for you.

To get the cut ripped look here is my routine...

Lift light 3sets of 12 in everything you do... For abs, do flutter kicks with 5-20llb ankle weights for 2minutes to really isolate your lower abs. When your watching TV and a commercial comes up do mad crunches until the show comes back on, if you feel like you can't do anymore lay your legs to one side and do oblique crunches then swap sides... Drink lots of water atleast 2quarts a day and run 2miles every other day. If you can't do the 2miles work your way up to it.. If the word mile sounds too itimidating run for minutes instead. First run I'd start at 3mins and go up. BE SURE TO DRINK EXTRA WATER THE DAY BEFORE YOUR RUN otherwise you will get cramps and dehydrated. If your lungs feel like they are going to explode run slower and build your way up... Also be sure to stretch before you run and after your workout so your not sore, and last thing get your blood flowing good before you run, with High Knees, Jumping Jacks or anything to get your blood flowing my recommendation would be Military Movement Drills.

When you get the chance google video CD-1 stretches that the Army does after PT...



I hope this helps...


-Brechin

My diet was all over the place before reading some stuff on here.  I really do not like eating fast foods and I drink soda occasionally as I do alcohol. 
But the last 4 months I have stopped both.  In the last month I have been trying the 5 meals a day I am just off on the proportions I believe.
 
I guess I hit 30 and decided to take this serious now than just hitting the weights.
 
1-Protein Shake
2-Oatmeal with bananas
3- chicken with vegies/rice
4- Roas beef sandwich
5- Steak or chicken with rice/vegies
Water is easy since I can always have a cup next to me at work.
 
Brechin thanks I will be doing the running soon.  I will train for the Chase Corporate Challeng in June with my job so that will motivate me.
Yeah I work at an investment bank, long hours and a family.  Only time I have to go to the gym is weekends and some nights during the week. 
Also have to try the 3 set of 12.  Since once I reach 8-10 reps I just go higher in weight since I figured that would make me bigger.  Started doing the sit ups between commercials too. 

Yeah if you could lift once of twice a week and on the weekend you will be set bro. Your diet looks pretty good overall, might need a little additions here and there but overall its fine. Let us know how it goes.

that's awesome advice brechin.  just goes to show that you CAN workout while watching tv heheh. 
 

ORIGINAL: Brechin

I'm not a nutrionist or anything so Im not going to advise a diet... It sounds to me like your just wanting to get ripped and show off, well man thats easy just run...Thats my answer for everything. You don't look old, so if you drink water and run you will see inches falling off your waiste. Hell just drinking water will do alot for you.

To get the cut ripped look here is my routine...

Lift light 3sets of 12 in everything you do... For abs, do flutter kicks with 5-20llb ankle weights for 2minutes to really isolate your lower abs. When your watching TV and a commercial comes up do mad crunches until the show comes back on, if you feel like you can't do anymore lay your legs to one side and do oblique crunches then swap sides... Drink lots of water atleast 2quarts a day and run 2miles every other day. If you can't do the 2miles work your way up to it.. If the word mile sounds too itimidating run for minutes instead. First run I'd start at 3mins and go up. BE SURE TO DRINK EXTRA WATER THE DAY BEFORE YOUR RUN otherwise you will get cramps and dehydrated. If your lungs feel like they are going to explode run slower and build your way up... Also be sure to stretch before you run and after your workout so your not sore, and last thing get your blood flowing good before you run, with High Knees, Jumping Jacks or anything to get your blood flowing my recommendation would be Military Movement Drills.

When you get the chance google video CD-1 stretches that the Army does after PT...



I hope this helps...


-Brechin

My name is FOX.... and I approve this message.

ORIGINAL: rippedchick

Your pics are gigantic. Can you make them smaller?

You spelled pecs wrong.

hahaha


... not funny, I'm sorry

Shoulders back.
Head high.
Always progressing.


Supps: whey, flax oil, food, water

and Super Pump, it makes me dizzy sometimes

ORIGINAL: ts66stang

ORIGINAL: rippedchick

Your pics are gigantic. Can you make them smaller?

You spelled pecs wrong.

hahaha


... not funny, I'm sorry

I thought it was funny.

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

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