Question on How to get maximum Definition.

[o1saq]

Hi guys, I'm very new to these boards so I will just introduce myself.

Age = 17
Sex = M
Height = 5'10
Weight = 148
Body fat = 12%

- I have been working out since start of September, 06. And I have generally been going to the gym, Monday, Tuesday, Wednesday (full cardio), Thursday, Friday. And then maybe a little cardio on weekends.

- I have been following a routine:

Mon = Back / Biceps
Tues = Triceps / Chest
Wed = Cardio
Thurs = Shoulders
Friday = Legs
Sat / Sun = Cardio

And after about an 1hr30minutes of working out, I will finish my workout for the day with 15-20 minutes of cardio.

And just about 2 weeks ago I started doing the Protein Shakes and Protein Bars. The formula = Enriched Iso-Whey, about 22g of protein, 1g fat, 113 calories in each scoop.

Before my workout I will drink about 1 scoop with just 8fl oz water. And on my way to the gym I will eat the protein bar = Pure Protein 20g protein,190 cal, 6g fat. And I eat the bar just before the gym so I burn it all off.

After the workout I will drink about 1 scoop of the formula.

And my daily intake of calories/day is around 1000-1500 calories. All foods are generally low in grams of fat.

Now my goal has been to get really defined, and toned.

Am I on the right track?,
and Is there a better routine for me that I should be doing?

- Thank you very much for reading!
Please if you think you can help in anyway possible, please do!

- Sean

 

[The Shadow]

um.....



Honestly....you need to add about 40 pounds...THEN cut down.


definition is the rsult of diet more than training

 

[o1saq]

But i'm going for the whole lean, but defined / toned look.

I don't want to get huge and bulk up.

Wouldn't putting on that much weight completely eliminate the entire lean and defined look?

 

[The Shadow]

But i'm going for the whole lean, but defined / toned look.

I don't want to get huge and bulk up.

Wouldn't putting on that much weight completely eliminate the entire lean and defined look?

If you cut now - you will drop to 135ish....at 5'10" thats pretty thin.


DO some research - esepcially on Arnold - he hit around 260 before he cut down.

You cant carve a pebble.


Ask around and see what chicks dig more - 5'10" and a ripped 140 or 5"10" and 175 still with abs

 

[Cynical Simian]

It's rather hard to have muscle definition without any muscle.

 

[Protobuilder]

What he said.

Definition depends on bodyfat. But you're so light that you "probably" don't have much muscle underneath, so even if you diet down to single digit bodyfat, there won't be much to show off. Think about spending AT LEAST this winter trying to bulk up and add some muscle. Then if you want, you can diet off some fat as you get closer to summer.

 

[o1saq]

Well what would you suggest doing to put on weight the "healthy" way?

 

[The Shadow]

Well what would you suggest doing to put on weight the "healthy" way?

EAT EAT EAT


Try this program for 6 weeks....start a thread about it.

http://www.elitefitness.com/forum/showthread.php?t=98518&highlight=school

 

[o1saq]

Well thanks alot for the help.

 

[Protobuilder]

Do yourself a favor. Read the 3 part "shit or get off the pot" articles here: http://www.higher-faster-sports.com/bodybuilding.html

That little bit of reading will put you WAY ahead of most idiots on the net.

 

[ZGzaZ]

I love how you make it seem like its so easy to gain a lot of muscle. "I don't want to get huge and bulk up."

Honestly though, they're all right. There's nothing attractive about 135lbs, no matter how low your body fat percentage is. Gain some muscle, and you'll look better, feel better about yourself, and will laugh at the fact that before you were thinking about cutting down at 140lbs. GL

 

[fitness4life]

If you cut now - you will drop to 135ish....at 5'10" thats pretty thin.


DO some research - esepcially on Arnold - he hit around 260 before he cut down.

You cant carve a pebble.


Ask around and see what chicks dig more - 5'10" and a ripped 140 or 5"10" and 175 still with abs

5'10" 175lbs, all the way!!!!!

 

[thesuaveone]

But i'm going for the whole lean, but defined / toned look.

Read M&F.

 

[Ripped2Shredds]

Hey bro I am not trying to be mean...but I am 195lbs at 5'10" and I am bulking...

1) You are way to lean to begin with

2) Definition takes muscle mass to begin with

3) 1500 cals a day your muscle will never recover

4) You need to eat pounds of meat a day and lift a 5x5 routine or low reps and gain some mass homie. Seriously. Ask to follow a current bodybuilder or powerlifter around for a day who is of massive size. I followed a current IFBB contender around for a whole day...I was freaking ASTOUNDED at the consumption of calories...the timing process...the supplemnt intake...and how many times the guy pee'd in an hour was 8...LMAO The reason why guys look so well defined is beacause there is alot of muscle there. Trust me, if alot of powerlifters cut down you would see tremendous physiques...you havent aquired that yet...keep eating and cut the cardio out

 

[The Shadow]

I was 6'1" and 153 - so I have been there - the view is MUCH better at 220

 

[magman1]

Yo bro, what you need to understand is that you don't need to get all fat and shit to bulk up! It sounds like if you lift a few weights and eat a little more chicken and have a shake every now and then you will gain a few pounds and stay lean.....at 135, you have no muscles to define you yet bro....not being mean, but realistic....if you need a base training program, message me or speak up on the board

 

[nodiggitydave]

hey dude nice reading your situation, 1500cals is under the daily average for a man anyway, get to about 2500 but keep it nice and clean, you might want to concentrate on higher reps for better definition 12-15 perhaps. Good luck.

 

[ZGzaZ]

hey dude nice reading your situation, 1500cals is under the daily average for a man anyway, get to about 2500 but keep it nice and clean, you might want to concentrate on higher reps for better definition 12-15 perhaps. Good luck.

I would have to disagree, the definition of muscle part is going to be mostly all diet and cardio, and it's going to rely on the fact that he has enough muscle now. There's also going to be some muscle waste while in a calorie deficient, so keeping reps lower and using heavier weights is best in my opinion for preserving muscle. If you're going heavy, the body is going to want to hold on to your muscle more than going extra light.... just some thoughts....

 

[frorider6.2]

EAT EAT EAT


Try this program for 6 weeks....start a thread about it.

http://www.elitefitness.com/forum/showthread.php?t=98518&highlight=school

I'm the fro that ran this program. Let me tell you, IT WORKS. I still run it. I just did 5 weeks and gained about 7 lbs without really worrying about my diet. I just ate 3 square meals a day (not super clean, just normal meals trying to eat a bit more protein than normal) and usually a protein shake right after my workouts.

So let me offer some advice. The following is based on my experience and reading. I may not remember the science behind everything, but the advice is sound:
1. You can gain muscle and lose fat at the same time. They are not mutually excusive. Eating clean and for mass gain isn't hard. Example: if you need fast food go to Subway and get a 6" sub on wheat bread with double meat. If you want mayo, just ask them to go light. If you obsess about food, you'll burn out. Eat normally, just remember to try to make it healthy and protein heavy. Small changes made gradually are much more likely to become habit. If you want soda, get diet. It really doesn't taste bad.

2. Prior to running the Old School routine, you need to learn the proper way to squat and deadlift. The best way to do this is searching the internet and finding some videos. Having someone teach you can be hit or miss. They may being doing it wrong and not know it. Do your homework.

3. If your workouts are 1hr 30min, I'm guessing your intensity is for crap. You need to push yourself to muscle failure in much less time. Your working sets should be at full intensity. Be focused and use proper form. Most people don't know what real intensity is in the gym. After 5 reps of squats, I'm damn near ready to pass out from the exertion.

4. Workouts should not last more than 1 hr. Any more than this and you're doing more damage that good. I forget the reason. I think it's because your testosterone levels plummet after this. Or maybe it's because your energy stores are exhausted. Can't remember, I just know that you HAVE to keep it under 1 hour.

5. Don't eat right before the gym. Try to eat about 1-3 hours before lifting. This works really well for me. However, you need to get something in your system within 30 minutes after leaving the gym. You have a short window where you are able to quickly replenish your energy stores. Take advantage of it. If you miss that window, it could take as long as 24 hours to fully gas your muscles back up. A carb/protein combo shake after the gym is ideal. If you can't afford that, go eat a PB&J and drink a glass of milk, something with carbs and protein.

Hope this helps get you started.

 

[Windkun]

I used to think just like you bro, I was 138 at 5"7, and now I am aroudn 155 at 5"7 (age 17).

The biggest difference is, I look MAD good compared to how I used to. I used to like being scrawnier with some tonage, but now I love seeing my bis busting out of my short sleeve shirt, or my shirts tight because of my chest.

It's a SOLID look, I still have a six pack that is visible although SLIGHTLY less defined, this does physchologically bother me since I love having one to its fullest, but I figure I am adding mass to those muscles as I bulk and I can always run it off later.

I havent noticed too much fat being added to my body and I've been bulking eating alot everyday and lifting hard, although I still have this fear in the back of my mind on days I cant get to the gym and eat big that its going to add fat, I don't know why aside from it probrably being some physchological steps I need to climb over. On days I am assured to hit the gym, I eat even more like an animal and feel like it was all worth it, I just gotta re-assure myself that it is worth it EVERYDAY.

Trust me when I tell you what we're saying is best, I would eat 2000-2200 calories a day and lift and not gain any noticable poundage (although minimal definition) so 1500 your probrably losing muscle weight, which isnt good for your body man. Shock your body now and get those cals up to 2500-3000 and lift FUCKING HEAVY and your weight will SHOOT right up.

Trust me you'll look great, I got a date this weekend with a girl I never had the courage to ask out when I was 138, and now that im bigger my self-confidence is much much better, and I know shes diggin the look too.

- good luck

edit: also, it seems this is how every high-school weightlifter thinks, and its just wasting time. I havent met one person who looks ripped and awesome now, that had a clue what to do in highschool, and remained scrawny and blah. Be like me man, start ahead of all those fools in your school, everybody is going to notice.

 

[al420]

If you cut now - you will drop to 135ish....at 5'10" thats pretty thin.


DO some research - esepcially on Arnold - he hit around 260 before he cut down.

You cant carve a pebble.


Ask around and see what chicks dig more - 5'10" and a ripped 140 or 5"10" and 175 still with abs

That is just priceless - must spread some karma around before giving to Shadow