RE: A lot of help is needed
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Thursday, August 03, 2006 1:08 AM
Hmmm well i dont know how ripped you wish to look, if you want nice definition and still lean body, for 5'8" you wanna be around your weight with low bodyfat % (the amount of weight i you that is purely fat) a Bodyfat that starts showing 6pack etc is 10%, and for good measure, 8%.
If you want to be big but look defined, like where all the muscles are poking out and you can see the lines of definition, then you want to gain weight to around 180-200lbs for your height-then start cutting.
Pick one and do it
As to the tips
Soccer is good, that will burn of any unwanted fat
yes drop the coke, fizzy drinks arent good for you anyway.
To cut up and get some definition you are going to need access to a gym, or at the very least your own weights.
a routine (basically mine but you can switch it up and change muscle groups depending on what you prefer, go to the critique my training forum to see a massive array of routines) thats good is filled with rest days
Monday-chest and arm
Wednesday-legs and back
Friday-shoulders, abs, tris, and lats
Mondays exercises would contain exercises such as standard bench press
incline bench press, decline bench press, dumbell flyes, cable flyes (all these can be google imaged if you dont know what they are) for chest, you are looking for around 12-14 reps if you wanna get that cut look, so add on weight where you can do 12-14 reps. This is the same for every exercise.
Arms you can do many things, standard bicep curls, concentration curls, hammer curls, cable curls, preacher curls sitting and/or standing.
Wednesday would involve deadlifts, squats, legpress, lunges, any running cardio for 20-30 mins at either start or finish of workout (or both) dumbell rows, weighted row, calf raises and the like.
Friday will involve things such as tricep kickbacks, tricep dips, pulldowns, shoulder press, military press, clean and curl, and things like that.
As to diet you will need to use the calorie calculator to see how much you need exactly, just type in "calorie calculator" into the search bar here and you will find it with ease, as i dont know the direct link. For your weight at 5'8 i would say 2000 calories would be around the amount youre looking for, and not too much fat within it, however keep your protein levels high so your muscles can maintain there size, your main objective is to lose fat, so starve your body of calories so it burns up fat storages (do not take the word starvation into the wrong context, you NEED to eat, however just a LITTLE less than average, so your body requires the need of its fat, by no means should you not eat anything unless ill or just not hungry etc) but your muscles need to maintain there size and strength, to do this they need protein, so have enough, i would say 1x bodyweight in grams, so go for around 145 grams of protein per day, to be on the safe side you could make it 160grams ish.
Eat 6 small meals a day totalling to these numbers, this will improve your metabolism.
I dont personally think you look that pudgy, your BF% seems to be around 15% and your metabolism seems to be quite normal, i dont think it will take long with right exercise and diet for you to get to 10% BF%, mere months.