I need your expert opinions!

[ellinghad]

Here is a picture of what I looked like a few months ago:

http://i6.photobucket.com/albums/y244/ellinghad/me/zz6.jpg

I haven't changed too much in body form, I can't lift like I used to because of college (I'm doing engineering). The only change is my hair looks better.

Now I know I am not a "bodybuilder"; I only casually lift because I like to feel the adrenaline. But earlier I mentioned my bulky arms, and how I would like to gain more definition. Someone mentioned less weight and more reps. I don't know what to do for better definition.

I would just like your opinion on what I can do to make myself more fit and muscular. Criticism is fine because I don't know a great deal about lifting (I am learning though!). Please specify what I can do for better arm definition, ab definition, and I guess overall definition!

I know you guys are much more learned in this field and can offer me a great deal of sagely advice for my physical health, so I'd just like to say thanks for all of your tips and advice! Oh yea! Also, if you know what body type I am (ecto, meso, etc) please tell me! I am not sure! Thanks again!

 

[BiggT]

If you want to be more defined, the "less weight, more reps" approach is a myth and a bullshit one at that. If you want to be leaner, do it through diet and then cardio.

Personally, I think you're pretty damn lean, and if your goal is to be shredded it shouldn't take you a whole lot of effort or time. Hell, your pic makes me wonder if you seriously are asking a question or if you're trying to pick up girls online, lol.

As far as body type, very few people are one strict type, most exhibit characteristics of all three to varying degrees. I'd say if I had to take a shot you look mainly like a mesomorph (80%) with 10% ectomorphic and 10% endomorphic qualities. I see endless potential. Get yourself on a good weight training program centered around compound lifts and progressively heavier weights, center your diet around lean meats, fish, nuts, green veggies, egg whites, and clean carbs, drink plenty of water, lift hard, add in some cardio. Good luck with your training and diet.

 

[ellinghad]

Thanks for the tips! It's my first year on campus and I don't know how to cook, so I'm not so sure I can eat a ton of that healthy stuff, but I'll try to procure some of that.

I am trying that 5x5 thing with progressively heavier weights, but I don't know what compund lifts are. And will it totally be diet/body fat% that gives that definition look (I hate how my arms don't look defined at all) or just more and more working out? I just want better definition. My arms are so thick they make some shirts tight around my arms, but they don't look very defined. (Yet I have a small frame so I wear medium/small shirts) I love to lift, but I want to know how to get definition and not just bulky size.

Sorry about these stupid questions... I really appreciate you guys taking the time to at least read them though!

 

[Guinness5.0]

Sorry about these stupid questions... I really appreciate you guys taking the time to at least read them though!

Don't worry about asking q's- that's why this board exists.

Something you need to understand is that if a part is not as defined as you'd like it's because of bodyfat. Period. If you want your arms to be more defined, you will need to lose bf from your whole body. You can't pick/choose where bf is distributed or where you lose it from when your diet/cardio is right.

 

[1392477]

I would agree - cutting is diet and cardio not low weight/high rep.

Also, from the picture I would suggest that you bring up different bodyparts to balance your physique. (1) Chest - bench presss or incline bench press, (2) Shoulders - Lateral Raises for the rounded look.

This will help to balance the larger arms. The more muscle mass you have the more metabolic your body runs - making you leaner if you maintain caloric intake and continue lifting.

 

[musketeer]

As someone (that Arnold would describe as) who "knows how to look" I would say that you look great.

DONT try and cut up any more, you have a low enough BF% already. Enjoy yourself at college and don't get obsessive or crazy about your diet or routine. Stay healthy and train hard and I'm sure that you will continue to make progress.

Just my honest opinion and advice.

 

[tanka]

having looked at your photo the area you should focus on i believe is not so much your arms as your deltoids as this will increase the illusion of width and size. side lateral would be of real benefit here performed in good form after a couple of sets of over head pressing.aim to increase weight or reps as often as possible.a great exercise for developing your pecs and triceps would be the weighted dip focusing on the top and bottom of the lift for full benefit.performed well they will really blow your chest up a few octaves in double quick time.make sure your protein intake is dialed in and your definition looks fine.

 

[BiggT]

Ellinghad,

Compound/Multijoint lifts are movments like Flat bench, Incline Bench, Squats, Barbell Rows, Deadlifts.....things that work many muscles, rather than isolation mocements like flyes, curls, tricep pressdowns, etc. that isolate/work one particular muscle.

You can lift as heavy as your heart desires.....the only thing that will give you that 'bulky' look is eating for the bulky look. I am going to come right out and say that anybody who tells you heavy lifting will make you bulky and undefined doesn't know what the hell they are talking about. If you eat to be lean, you'll be lean, regardless of what type of lifting you do.

Being in college, I don't know your financial situation....whether or not you're on a food budget, have a meal plan, etc. Also, you mentioned you don't know how to cook. I'd suggest you buy things like oatmeal, canned tuna, natural peanut butter, whole wheat bread, sweet potatos, brown rice, chicken breasts, LEAN ground beef, fresh fish if you have the money, look for sales....pork is good too.....buy frozen veggies if you have to.

You don't need to be a gormet chef. Buy the boil in bag rice, throw your meats in a broiler or on a George Foreman Grill, You can take a sweet potato, poke some holes through it with a fork and microwave it for 7-8 minutes and it's done.....microwave the veggies.....Mix the tuna with Italian dressing for a change......you can also hard boil some eggs to have on hand, you can mix hardboilded eggs with tuna, add a little bit of mayo and put it on 2 slices of whole wheat toast...Brown some extra lean ground beef, make some boil in bag brown rice, throw the beef on top, top it off with salsa....Try a peanut butter and banana sandwich on whole wheat bread some time......if you like sardines, lol, I highly recommend them to snack on, they have a good amount of protein and they won't make you fat.....if you can afford it, buy unsalted or low salt nuts to snack on if you get the munchies and buy a whey protein powder if your budget allows.....buy a cook book....and call home, I am sure your family would give you some cooking pointers......Understand food and what it does to your body, this will help you make good choices if you have a school mean plan or if you're out to eat.

Hope this helped.

 

[ellinghad]

Wow... thanks for all of this helpful information! I think I've been trying to incorporate more compound exercises because I am focusing on the "big 3" (Bench, Squat, Deadlift) and then "auxillary" exercises to help isolate some muscles. Also, we have a stadium at our college, (UF) so I also go stadium running sometimes for fun.

I really appreciate all of your helpful advice! I didn't expect to get this much feedback!

 

[rbtrout]

I couldn't have said it better, biggt.
If you're doing the 5x5, those are all compound lifts. Lift like crazy when you can and you'll get the size/definition you want.

 

[anotherbutters]

ellinghad, for someone who claims not to know that much about lifting or diet, you look great! You've had some great advice on this thread. I'm sure you'll go far. Good luck with the 5x5.

biggt, you're making me hungry with all that food talk

 

[anotherbutters]

By the way, I remember I found this pretty good for understanding how bodyfat changes the way you look. It's a series of pictures of varying bodyfat percentages.

http://forum.bodybuilding.com/showthread.php?s=&threadid=214711

 

[SVT-TROY]

I think you look as good as I want to look. Keep it up and follow musketeer's advice.