I'm 24 years old, male, 157 lbs (71 kgs), size 33 waist, and I'm just lost on what to do to get to my goal, which is stay around my same size, but with lean muscle and not as much fat. My goal isn't necessarily to get super cut, but enough I guess to six pack in the right light. I know it sounds ultra cliched and lame, but about 75% of what Pitt looked like in Fight Club, or a much much smaller version of what Ryan Reynolds looked in Blade Trinity.

I'm currently working out 3 times a week, M-W-F, doing any of the following about 8-10 reps 3-4 sets: bench, military/shoulder presses, hanging leg lifts | dips, chins, lying down tricep curls, bicep curls, some lifting up with a bar in a pushup motion that I don't know the name of | reverse situps, rows. My sessions last about 45 minutes for working out with weights, and then I follow this with a 25 minute cardio session on the bike, medium intensity all the way through.

I'm thinking of picking up a mixed martial arts class twice a week, on T-TH just to kick my ass even more. My goal is really to get this by June 1st. No specific reason other than the intro of summer.

As far as eating, I don't already eat fried foods, I do eat cereal in the morning (vitamin D milk and kelloggs). I don't like eating diet or skim kind of stuff, I just feel it's a little unnatural. For lunch I generally eat like 5 eggs (2 yolks) or a chicken sandwich with no condiments, and for dinner a common meal for me is a 12 inch Subway veggie patty. Or chicken with tortellini pasta. As far as food, I'm just trying to make it realistic enough for me where it doesn't become too much of "eating canned tuna at exactly 15:00, then at 17:00 I'm eating 4 oz of broccoli with no salt" if you get my drift. I know it's possible to do this in a more realistic fashion than an obsessive one. This isn't a knock on anyone btw, it's really just praise. I can't do that.

So judging by my picture, what would your advice be for me?

Here's the pic:

As far as food, I'm just trying to make it realistic enough for me where it doesn't become too much of "eating canned tuna at exactly 15:00, then at 17:00 I'm eating 4 oz of broccoli with no salt" if you get my drift. I know it's possible to do this in a more realistic fashion than an obsessive one. This isn't a knock on anyone btw, it's really just praise. I can't do that.


Squat and deadlift, and change your viewpoints on nutrition. If you "can't do that", ain't nut'n gonna happen bud. You'll be spinnin your wheels forever, or until you quit.....and I don't want to see you quit or get zero results.

The diet is the most crucial aspect of the equation. Do all you can to study up on proper nutrition.

:gl:

Maintain, lift and stay active. You might even do cardio a little, best time to do it.:bb: This is a lifetime deal!

Saw picture, looks good but keep:bb: :bb: :bb: :bb: :bb: :bb: :bb: :bb: :bb: :bb: :bb: :bb: :bb:

And how did Ryan Reynolds and Brad Pitt get there? I assume (I don't actually know because I really don't care) that they had personal fitness trainers and nutritional advisors making sure they were working out like mad and eating the right foods at exactly the right time of day.

Only YOU can be your own fitness trainer and motivator (unless you are wealthy). If you can't do it or you don't have the natural genetics, you'll never get there. Change your outlook, read all the stickies, get active, and listen to what mastover has to say. He knows what he's talking about.



Squat and deadlift, and change your viewpoints on nutrition. If you "can't do that", ain't nut'n gonna happen bud. You'll be spinnin your wheels forever, or until you quit.....and I don't want to see you quit or get zero results.

The diet is the most crucial aspect of the equation. Do all you can to study up on proper nutrition.

:gl:

You have a very nice base to start. But, if you don't have your nutrition dialed in, you will get nowhere no matter what kind of training you do. I suggest change your attitude towards nutrition and put some effort into eating right.

Squat and deadlift, and change your viewpoints on nutrition. If you "can't do that", ain't nut'n gonna happen bud. You'll be spinnin your wheels forever, or until you quit.....and I don't want to see you quit or get zero results.
Or talk to karatetricker (http://forums.johnstonefitness.com/member.php?u=378). He seems to be able to maintain a great physique with a more relaxed approach to nutrition. He's into martial arts too. :nod:

:gl:

Can you be more specific with the problem of my nutrition? As long its realistic I'm willing to try. Does everything else sound good? Ill add squats and deads to my routine. Are non weighted squats still considered good exercise?

Keep em coming. Ps, I've been at it for a month and have gone down 1 inch since feb 1

Can you be more specific with the problem of my nutrition? As long its realistic I'm willing to try. Does everything else sound good? Ill add squats and deads to my routine. Are non weighted squats still considered good exercise?

Keep em coming. Ps, I've been at it for a month and have gone down 1 inch since feb 1

Judging by your pic, you should weight train and eat with the intention of building muscle. This process will gradually get you defined and raise your metabolism. I would venture to say that you wouldn't even need to train abs for the 6 pack which will follow. Make gradual positive changes to your diet on a weekly basis. Start with breakfast....ween off the milk and try eating some egg whites, and a bowl of oatmeal. Include an extra meal during the day. This can be in the form of a quality protein shake. Your calories are low and I see no veggies in there. By increasing your calories with clean carb sources and lean proteins, you can eat more and burn more fat. Read the nutrition stickies. They will be helpful in a general way for someone starting out, or confused with how to eat for specific goals. As for squats, if you have access to where a bar and weights are available, practice squatting with weight. Congrats on your desire to improve yourself. :tucool:

Guava's right (well, perhaps not about the "great physique" part :lol:) but we're very similar in stature and mentality, so I thought I'd chime in.

I'm currently working out 3 times a week, M-W-F, doing any of the following about 8-10 reps 3-4 sets: bench, military/shoulder presses, hanging leg lifts | dips, chins, lying down tricep curls, bicep curls, some lifting up with a bar in a pushup motion that I don't know the name of | reverse situps, rows. My sessions last about 45 minutes for working out with weights, and then I follow this with a 25 minute cardio session on the bike, medium intensity all the way through.
I can't make much sense of this. It's a lot easier to read when you write out lifting routines with each exercise on a separate line, grouped by days and/or set/rep schemes.

That said, from what it seems, you have little to no consistency in your routine. While it's not necessary to be on a set routine, I feel for someone who is a beginner, you'd benefit greatly from setting up a routine that you stick to for at least 6-8 weeks with no change.

There are countless options, but I think a full body routine or an upper/lower/upper split would be a good place to start. I'm not the resident expert on designing balanced full body routines, but as long as you hit each major muscle group and incorporate the big, compound lifts, you will be headed in the right direction. I'd probably aim for 3-4 compound lifts followed by 1-2 isolation per workout. 3 sets each, 6-12 reps.

I would also try and get cardio in either after the workouts as you're doing or on the off days. I'd really love to see at least 1 or 2 of those no-activity days get filled in with some cardio. I say if you're working out in some form at least more than half the week, you're on the right track.

I'm thinking of picking up a mixed martial arts class twice a week, on T-TH just to kick my ass even more. My goal is really to get this by June 1st. No specific reason other than the intro of summer.
:tu:

Martial arts are an incredible form of activity.

As far as eating, I don't already eat fried foods, I do eat cereal in the morning (vitamin D milk and kelloggs). I don't like eating diet or skim kind of stuff, I just feel it's a little unnatural. For lunch I generally eat like 5 eggs (2 yolks) or a chicken sandwich with no condiments, and for dinner a common meal for me is a 12 inch Subway veggie patty. Or chicken with tortellini pasta. As far as food, I'm just trying to make it realistic enough for me where it doesn't become too much of "eating canned tuna at exactly 15:00, then at 17:00 I'm eating 4 oz of broccoli with no salt" if you get my drift. I know it's possible to do this in a more realistic fashion than an obsessive one. This isn't a knock on anyone btw, it's really just praise. I can't do that.
I tried to be perfect with my diet once. It drove me insane, literally. Ever since that time, which was about 3 years ago, I've always approached my nutrition differently. I make it fit into my lifestyle rather than make my lifestyle fit into my diet. As with you, it's not a knock to those who do, I commend them. However, it just doesn't work for me.

I don't have Ryan Reynold's body nor the body fat of Brad Pitt in Fight Club, but I do maintain a decent physique year round with a 6 pack and what not with a relatively relaxed approach to nutrition. We seem to have very similar goals, so perhaps my approach can help you. Genetics play a role I'm sure though, so your mileage may vary.

I don't eat 6-7 perfectly timed meals a day.
I don't count calories.
I don't eat foods only straight from the ground.
I don't use supplements.

I just do my best to prepare most of my own meals, so I can at least keep calories in check. When I eat out, which is several times per week, I try to be reasonable most of the time and make healthy choices. I avoid trans-fatty foods and almost anything fried. I try to time carbs around breakfast and workouts, but lately this hasn't been happening. I avoid all sugared drinks. After so many years of monitoring the changes in my body, I know pretty much how much I can eat to meet whatever my goal is at the time. It won't happen overnight, so I advise you track calories to some degree so you have an idea of where you stand.

While diet is key, I think my constant activity plays a huge role in my ability to keep off fat with such a relaxed diet. I lift 4 days per week and fill in cardio whenever I can (usually 1-3x/week). I also walk at least 25-30 minutes per day (usually not in one shot). I find as long as I am active and burning calories through whatever means, I can adjust my eating habits accordingly to meet my goals.

So like I said, I can't say what will work for you, but judging by your picture, if you lift intensely, get in some cardio and monitor your calories while eating as healthy as possible to suit your lifestyle, you should be on your way to your goals. You don't have to be perfect, you just have to make smart choices. Forego the fries for a baked potato. The fried chicken for grilled. The regular dressing for the low-fat variety. Take the stairs. Walk the mall. All the little things add up.

My journal in my sig may be of interest to you as well. It was the most strict I've been over the past 3 years, but not nearly perfect and still made great progess.

:gl:

Judging by your pic, you should weight train and eat with the intention of building muscle. This process will gradually get you defined and raise your metabolism. I would venture to say that you wouldn't even need to train abs for the 6 pack which will follow. Make gradual positive changes to your diet on a weekly basis. Start with breakfast....ween off the milk and try eating some egg whites, and a bowl of oatmeal. Include an extra meal during the day. This can be in the form of a quality protein shake. Your calories are low and I see no veggies in there. By increasing your calories with clean carb sources and lean proteins, you can eat more and burn more fat. Read the nutrition stickies. They will be helpful in a general way for someone starting out, or confused with how to eat for specific goals. As for squats, if you have access to where a bar and weights are available, practice squatting with weight. Congrats on your desire to improve yourself. :tucool:

What do you mean I wouldn't need to train for abs? I 'm a bit confused about that. I can do oatmeal in the morning.


"I can't make much sense of this. It's a lot easier to read when you write out lifting routines with each exercise on a separate line, grouped by days and/or set/rep schemes."

Sorry, I meant to write it like this:

M: bench, military/shoulder presses, hanging leg lifts
W:dips, chins, lying down tricep curls, bicep curls, some lifting up with a bar in a pushup motion that I don't know the name of
F: reverse situps, rows, [squats], [deads]

All of these, I either do a 3 or 4 sets, 8-10 reps. The abs stuff, I do 30-35 reps.

Karate, your body in the avatar is pretty much where I want to get. I'm not necessarily looking to get exactly like Pitt or Reynold's body -- their bodies are the type where you have to become obsessive to obtain that, I'm just looking looking for something where I wouldn't be ashamed to take off my shirt. A visible six pack and nice chest is what I'm aiming for.

Yeah, that lifting routine needs a complete makeover. I'll offer more insight on that later.

And where I'm at in my avatar is definitely attainable for you. With an improved lifting routine, some cardio and a decent diet, you can get there by June.

What do you mean I wouldn't need to train for abs? I 'm a bit confused about that. I can do oatmeal in the morning.


You misquoted me.

You can do a thousand crunches a day, but you'll never have a visible 6 pack if your diet and training isn't on point. Dips, chins, squats, standing presses....these all work your core hard. Combine these compound movements with the right nutrition, and your 6 pack will be as visible as your genetics allow.

..Await Karate's makeover workout plan..


in the mean time, any other opinions?

Mastover or Karate..can you help out with a logical and efficient workout routine? I didn't think my routine would be that off, considering I'm sticking with compound freeweight/bodyweight movements. I have started squats and deadlifts and I'm already dead from those.

Any help on an efficient workout routine would be very much appreciated.

Mastover or Karate..can you help out with a logical and efficient workout routine? I didn't think my routine would be that off, considering I'm sticking with compound freeweight/bodyweight movements. I have started squats and deadlifts and I'm already dead from those.

Any help on an efficient workout routine would be very much appreciated.
Hey man, sorry, was in San Diego and just got back this evening but I have to get some sleep. I'll definitely reply tomorrow.

Mastover or Karate..can you help out with a logical and efficient workout routine? I didn't think my routine would be that off, considering I'm sticking with compound freeweight/bodyweight movements. I have started squats and deadlifts and I'm already dead from those.

Any help on an efficient workout routine would be very much appreciated.

Here's what I would do:


http://www.hypertrophy-specific.com/hst_index.html

:gl:

Based off routines I've utilized, I'd start with one of these two:

4 days/week --> http://www.t-nation.com/findArticle.do?article=244anti2

3 days/week --> http://www.t-nation.com/readTopic.do?id=508031

Read them both, and see which appeals to you. You can't really go wrong with either IMO. They are somewhat lengthy reads, but worth the time. I promise. :)

You'll have to forgive me, I read thru some of that. It's pretty deep with knowledge, that I think at the moment, goes beyond what I can truly grasp. I understand changing up the rep scheme so the body doesn't adapt to the same routine, time and time again. I will fully note this in my plan. However, In terms of correct placement of a workout, I could use a little help with constructing a proper routine with maximum efficiency. Forget sets, reps, and weights for the time being. How about a good order?

Currently, I do the following exercies on 3 separate days, each with a day of rest in between.

Day 1: Bench Press, Chest Flies, Military Press, Leg-Lifts
Day 2: Deadlifts, Dips, Bicep Curls, Skull Crushers, BB Rows
Day 3: Squats, Chins/Pullups, DB lateral raises, Shrugs, Reverse situp

I do plan on mixing these up (for example, using a BB instead of DB, and etc) after every 2-4 weeks. From what I understand, I'm doing 95% exercises that are compound lifts, are using free weights only, and several are core movements. How would you re-arrange these for a workout that makes more sense, and would you add any other lifts to my plan?

Thanks for anyone who can help me out. I am making some progress, but I want to make the most of what's possible. I'd also like to note, that my diet is 100% clean at the moment.

Well, if you're not going to follow any of the routines suggested to you, you'll end up where you started -- with a marginally effective routine. As it stands, your routine is all over the place IMO.

I would at least take the exercise suggestions from TBT. 6 exercises per workout, 4 compound followed by 2 isolation.

For example:
Day 1: Bench Press, Romanian Deadlifts, Military Press, BB Rows, DB curls, Cable pressdowns
Day 2: Deadlifts, Walking Lunges, Incline bench press, Pull ups/lat pulldowns, lateral DV raises, Skull Crushers
Day 3: Squats, Dips, Cable rows, alternating DB shoulder press, hammer curls, close grip bench press

That said, if you don't wish to follow any of the programs Mastover or I mentioned, I'd probably at least do an upper/lower split. Day1 and Day3 are the same, and consist of upper body exercises and Day2 is lower body. 4 compounds, 2 isolations.

Up to you.

Day 1: Bench Press, Chest Flies, Military Press, Leg-Lifts
Day 2: Deadlifts, Dips, Bicep Curls, Skull Crushers, BB Rows
Day 3: Squats, Chins/Pullups, DB lateral raises, Shrugs, Reverse situp

How would you re-arrange these for a workout that makes more sense, and would you add any other lifts to my plan?

I think Mastover gave you a good plan. But if you want to re-arrange for max results then

Squat
SL Deadlift
BB bent over rows
Chins
Shrug
Lateral raise
Military press
DB flies
Bench press
BB curl
Tricep Dip
Crunch
Reverse crunch

Three days a week, MWF or TTS. 1 set per exercise. slow and controlled 8-12 reps. When you can do 12 reps or more in good form, increase weight, decrease it if you can't do 8 reps. rest 30-60 sec between exercises.

That is right fullbody, 3 sets for week of your exercises. You are doing exercises from largest to smallest muscles. important to least important, maybe.

This is week 5 of my progress. I took a progress pic, and although it doesn't look like there's much, if any improvement, I guess the pictures don't really capture it very well, but I can see more definition in my upper abs when I wake up and I've gone down from 33,5 inches in waist to 32,5. so about a 1 inch drop.

I've eaten very cleanly and am following the routine of at least 4 compound movements and 2 isolation. Does it look like it's working to anyone? I started lifting on 3.11.07, today is 4.14.07 when I took the shot. For now, my only goal is to pretty much get rid of most of the fat around in my stomach, at least enough to get a six pack (i guess this is most people's goals).

am I being a dreamer in thinking that I can obtain a goal of 9% bodyfat within a months time? Maybe two?

I have no idea about BF%, but I do see the difference in your arms and waist and abs. Wow! In only 5 weeks?! This really gives me hope...
Keep it up, I'd say you're doing everything right.:tucool:

I have no idea about BF%, but I do see the difference in your arms and waist and abs. Wow! In only 5 weeks?! This really gives me hope...
Keep it up, I'd say you're doing everything right.:tucool:


Thanks Buttersweet! That really helped motivate me to stay on track!! I guess it's a case where, since I see my body every day, it's really hard to notice any difference at all. It was very discouraging when I took that picture this morning and compared it to the March picture..I saw 0 difference and almost decided to just can the whole routine.

Much thanks again

Don't give up now when you're sooooo close!!!:jumping: One can already see the contoures of your abs, and those biceps, and your waist is leaner... Looks like it's going to be a very good summer for you:D;)

Thanks Buttersweet! That really helped motivate me to stay on track!! I guess it's a case where, since I see my body every day, it's really hard to notice any difference at all. It was very discouraging when I took that picture this morning and compared it to the March picture..I saw 0 difference and almost decided to just can the whole routine.

Much thanks again

You just need more time, don't throw away what you are doing. BTW: what exactly are you doing for workout?

Tan for summer, watch diet.:tu:

You just need more time, don't throw away what you are doing. BTW: what exactly are you doing for workout?

Tan for summer, watch diet.:tu:

I'm actually basically doing a similar routine to what Karate posted.

In general, about 4 compound movements plus an isolation or 2 per workout, 3 days a week. on days of workouts, HIIT stairclimber 12 minutes, on 2 of the off days, 45 min LISS on the bike.

example:

1:bench, military press, lunges, bb rows, hanging leg lifts
2:deadlifts, chins, bent-over db rows, shoulder press, preacher curls

etc..etc..

does it look like im making decent progress to you as well rtestes? im keeping on track, its just that sometimes its discouraging not to see gains right away, but im just being selfish and unrealistic. I will continue to pump iron!

example:

1:bench, military press, lunges, bb rows, hanging leg lifts
2:deadlifts, chins, bent-over db rows, shoulder press, preacher curls

etc..etc..

does it look like im making decent progress to you as well rtestes? im keeping on track, its just that sometimes its discouraging not to see gains right away, but im just being selfish and unrealistic. I will continue to pump iron!

I see progress. Remember to progress in your weights used. I would suggest BB curl rather than preacher curl. Hold elbows close to sides throughout exercise You might even do it with back to wall to maintain strict form. If you don't feel growth go back to preacher curls.

I see progress. Remember to progress in your weights used. I would suggest BB curl rather than preacher curl. Hold elbows close to sides throughout exercise You might even do it with back to wall to maintain strict form. If you don't feel growth go back to preacher curls.

Yes, thanks for the tips. I have been trying my best to progress in weights. I have actually made some pretty decent gains on bench. I started off in March with 35 lb weights on each side (45 lb bb), and now I have 45+25, usually like 4-5 reps. I actually do bb curl then a preacher curl (my 2 isolations on wednesdays)

Yes, thanks for the tips. I have been trying my best to progress in weights. I have actually made some pretty decent gains on bench. I started off in March with 35 lb weights on each side (45 lb bb), and now I have 45+25, usually like 4-5 reps. I actually do bb curl then a preacher curl (my 2 isolations on wednesdays)

I better not make any more suggestions, I am not sure what Karate said. If it were me,

i would have followed the BB curl with a tricep exercise. The triceps form 2/3 of arm size. No sense in having a bicep without a tricep. Sounds like good progression on bench.

I better not make any more suggestions, I am not sure what Karate said. If it were me,

i would have followed the BB curl with a tricep exercise. The triceps form 2/3 of arm size. No sense in having a bicep without a tricep. Sounds like good progression on bench.

I do a lot of exercises with triceps involved. I used to to skullcrushers, but they felt like they were hurting my elbows and after some in depth reading, turns out that exercise is god awful for your elbows in the long term. I figured the dips, the many variations of rows, was ample for my tri's.