What am I doing wrong?

[BarleyMob]

I'm tring to get a six pack and get a bigger chest, but I don't know if i'm on the right track or not. I'm 20yrs. old, 6', 200lbs. I've finally decided to record what i'm doing on a daily basis, so here it is.

I work-out monday through thursday.
Mondays(chest) - Flat bench - 3x10(55lbs)
Incline - 3x10(50lbs)
Decline - 3x10(50lbs)
Pull Down - 3x10(80)
Curls - 3x10(30lbs)
Dips - 3x10
Tuesdays(Cardio) - bike - I do 2, 20min sessions keeping it above 100rpm at all times. After the first 20minutes, I get up and walk around for about 3 minutes and then I do my second 20 minutes session.

Wednesdays(shoulders) - Military - 3x10(60lbs)
Rows - 3x10(140lbs)
Shrugs - I use the straight bar 3x10(225)
I do 2 more workouts that work on my back, but I forgot the names.

Thursdays(cardio) - usually 1-2 hours of basketball or the same as tuesday.
Friday - Sunday - Usually just rest, but sometimes i'll do chest on fridays.

I've been on this plan for about 1 month and I can tell I lost some weight, and i'm able to increase my weights each week, so i'm getting stronger, but my chest isn't getting bigger and my lower abs is still kinda fat. If someone could give me some advice, I would really appreciate it.

Also, how do you tell how much calories you intake each day? I live at home and my mom makes what I eat, so say she cooked some chicken and rice. Is there a way for me to know how much i'm taking in?

Thank you in advance!

 

[ZGzaZ]

First and foremost, you cannot lose fat and gain muscle at the same time. So pick one and stick to it.. 2) A muscle grows when it has two things stimulus for growth (increasing amount of weight each week), and fuel (food). Your weights that you're doing need to be increasing weekly, which should be very easy at your weight compared to the weights your doing, and you must be in a calorie surplus to gain muscle. You're going to have to get your goals together, my suggestion to you would be gain some muscle first, cuz even if you drop body fat now, you don't have the muscle to make it attractive.

For food macros, goto www.fitday.com and sign up for a free account, from there you can search foods and it will give you all their info, and list it under foods eaten for the day, so everything is added up for you. GL bro

 

[SgtSlaughter]

Good stuff ZG... ^^^

You want abs... abs are made in the kitchen.

Or if you're an etheopian they're made in the desert or a hut maybe.

You want to look "good" it's all about diet and proper training... you need to Squat, Deadlift, and Bench (the Big 3) (Row and Over head press secondary) and get better at them (get stronger)...

you're a newb so this should happen fairly easily for a good while once you start eating right.

 

[ZGzaZ]

^^ yes ssssiiirrr! sgtslaughter, i do have to disagree with you on one thing... etheopians naturally have Ronnie like genetics. Their huts are just for resting..

 

[BarleyMob]

So I have to either loose weight or build muscle? I didn't know that, that's probably what i've been doing wrong all these years. I always cut my diet back significantly when I was tring to build muscle. Ok, so if I go on a 1 month of hard cardio, do little to no weight lifting and drop about 10lbs , then do the next month of hard full body workouts, you think I would have a better chance of hitting my goals?

I'm on a budget of $80/month, so any suggestions of any supplements I can take for my month of cardio and then my month of building muscle? Thanks!

BarleyMob

 

[mateo de la ley1]

I'm trying to achieve the same results (chest and abs) and here's what's working for me.

First off, it seems like a common mistake people make when starting off on a weight training regiment is to "cut back on the diet" as you say. I made this mistake for awhile until a buddy steered me in the the right direction. Your diet is the most important thing along with rest for building muscle. You actually want to eat more and you're probably craving more food...don't deny yourself the food...EAT...this will get your metabolism in high gear, which is what you want.

I can give you more suggestions on your diet and weight training, but first...the diet...rest...and water.

 

[BarleyMob]

Can you help me with a meal set-up? I don't really know much about food and nutrition, so I'm looking for something that tells me how much protein, carbs and such to take each day.

 

[SgtSlaughter]

Can you help me with a meal set-up? I don't really know much about food and nutrition, so I'm looking for something that tells me how much protein, carbs and such to take each day.

Read this entire Thread... it should answer most your questions.