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Old 10-14-2005, 08:41 PM   #1
sdt19
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Default Need advice from experienced and knowledgable people

Alrite I'm 16 years old, 170lbs....i have a 34in waist, 11in biceps, and a 39 in chest...and a body fat percentage of around 17%-20% im thinking(because i have like a visible 2 pack of abs sort of but i still have chubby lovehandles). Rite now i workout 4 days a week weightlifting wise: Monday=Squat day, Wed=Bench day, Friday=Deadlift day, Saturday=Arms and back. My Max's are: Bench=208, Squat=335, Deadlift=462 and i do abs everyday except tuesday and thursday about 300-600 reps of differant ab wrkouts. and i do HIIT cardio about 5 days a week. approximately 15-20 on either the bike or a stairmaster. I am also supplementing with 100% whey, Nutrex Lipo 6, and creatine monohydrate.



Basically what I'm asking is what can i do to get cut up, and define all my muscle more and as drastically as i can. I want to really get a good sixpack and good pecs more then anything and also arms. U know have "that" kind of body. Any workouts, especially good arm and ab routines and any sure shot supplements anyone may know of would be greatly appreciated. Here's a link to a picture of me incase that helps at all (sry its such an odd looking pic, only one with my shirt off i have on my comp)....http://viewmorepics.myspace.com/inde...52A2A800798796

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Old 10-15-2005, 10:03 AM   #2
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Saw your pics. So there's some fat around the midsection. I don't think you have a lot to worry about.

Is bodybuilding your goal? I ask because you mentioned your max's which show your pretty strong but are fairly meaningless to anybody but you in terms of bodybuilding advice.

But why worry about cutting if you don't have some real muscle to show off? (I'm not saying you're not off to a good start - you are) You already have a better midsection than the average guy. It's time to start putting some beef on those 11 inch arms, etc.

How long have you been doing the HIIT? I know a lot of people get good results from it but that doesn't mean it works overnight or in only this many weeks or that many weeks, despite the hype built into many of the articles on it. Be patient and keep it up.

Meanwhile, more muscle means more calories burned. Think about incresing the frequency per bodypart. Check out:

http://bodybuilding.net/training-for...t-up-1002.html

and go from there.
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Old 10-15-2005, 05:02 PM   #3
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If I were you I wouldn't bother cutting up until you put on some mass. Basically, the more mass you put on, the better the end result. If you attempt to go on calorie restrictions and heavy cardio trying to lose BF, chances are you'll end up with a six pack, and little else. From my experience, I'd recommend not thinking about cutting until 200. You can in fact bulk pretty cleanly while adding some much needed mass.

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Old 10-15-2005, 06:44 PM   #4
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Quote:
Originally Posted by 0311
If you attempt to go on calorie restrictions and heavy cardio trying to lose BF, chances are you'll end up with a six pack, and little else.
That's it in a nutshell.
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Old 10-15-2005, 09:10 PM   #5
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see i wanna except that and go with it...im just afraid ill get fat though...cuz i mean i got a pretty good guy to grab on to to tell the truth and i hate it...i mean u said that i have an above average mid-section i just cant escept just that though and i hate it
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Old 10-16-2005, 12:52 AM   #6
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cuz i mean i got a pretty good guy to grab on to
I hope this is a misunderstanding!!

If you meant "gut" to grab on to, then it's a question of who you want to be in the mirror. For a novice looking to "cut", chances are you'll end up loosing some muscle and for a minimal amount of dropped BF.

There's no magic about bulking with minimal fat gain. You eat good and healthy meals at the right times. Although not quite as simple as that!

For example, suppose you were to:

1. eat 6 small protein rich meals ensuring you eat 200 grams protein p/day.
2. cut off eating carbs at 5pm on....Veggies are the exception.
3. weight train.
4. 5-6 hours (before or after) lifting do some HIIT like you're doing.

What would happen over time? My vote goes towards slight loss of bodyfat while putting on slightly more muscle. Yes, they both can be done, and more often than not due to very simple changes in your diet/training. It does take a lot of will power to weight lift and do cardio at seperate times in a single day. It's also difficult to incorperate carb cuttoffs and not to pick up a big pretzel smothered in cheese at the mall. :P

However, for your age, it shouldn't be AS difficult as someone who works all day. I'm assuming you're in high school. I'll post a ton of things you could do while in school if you need it.

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Any workouts, especially good arm and ab routines and any sure shot supplements anyone may know of would be greatly appreciated.
Ah, forgot one more thing to add. I feel a good "arm" workout is doing heavy pressing and pulling. Trust me when I say that they definately do not need their own day! A few heavy sets in the 8-12 rep range is good to go. Abs can be done every other day. I will say that they are just like any other muscle. Unless you only do 50 crunches a day, they also need a day in-between workouts to rest/recover.
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Old 10-16-2005, 07:57 AM   #7
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Quote:
Originally Posted by sdt19
Alrite I'm 16 years old, 170lbs....i have a 34in waist, 11in biceps, and a 39 in chest...and a body fat percentage of around 17%-20% im thinking(because i have like a visible 2 pack of abs sort of but i still have chubby lovehandles). Rite now i workout 4 days a week weightlifting wise: Monday=Squat day, Wed=Bench day, Friday=Deadlift day, Saturday=Arms and back. My Max's are: Bench=208, Squat=335, Deadlift=462 and i do abs everyday except tuesday and thursday about 300-600 reps of differant ab wrkouts. and i do HIIT cardio about 5 days a week. approximately 15-20 on either the bike or a stairmaster. I am also supplementing with 100% whey, Nutrex Lipo 6, and creatine monohydrate.



Basically what I'm asking is what can i do to get cut up, and define all my muscle more and as drastically as i can. I want to really get a good sixpack and good pecs more then anything and also arms. U know have "that" kind of body. Any workouts, especially good arm and ab routines and any sure shot supplements anyone may know of would be greatly appreciated. Here's a link to a picture of me incase that helps at all (sry its such an odd looking pic, only one with my shirt off i have on my comp)....http://viewmorepics.myspace.com/inde...52A2A800798796
definatly not lacking any strength, but if your looking to build some mass your going to need to bulk up and then cut down when youve reached a decent size. do your bulking during the winter if your really like to have your abs to show off during the summer

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Old 10-16-2005, 08:19 AM   #8
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well...getting bigger i guess isnt really as big a deal for me as is getting more defined. Cuz if u guys are saying my strength is pretty good for my size rite now bulk isn't a huge deal i just wanna get more defined and cut up.
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Old 10-16-2005, 08:25 AM   #9
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and thanx for all that 0311...yes I'm in high school as of now like u said...and i also play hockey for my school which i forgot to mention i think....so that makes it difficult.And me being a complete idiot forgot to mention i am just finishing up with a 24 week "bigger,faster,stronger program with my hockey team we did over the summer which is where i got the strength from...however i was forced to eat alot more and put on weight which all seemed to go to my "gut" ( yes i meant gut earlier as well). I just really wanna get a good stomach back and keep as much strength. I know this is asking alot due to the difficuly in doing so without steroids but im willing to try anything.EXCEPT ROIDS. someone tried to get me to start takling axis HT by BSN. But i just didnt want to even though it was tempting
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Old 10-16-2005, 08:44 AM   #10
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OK, so I had a feeling bulking wasn't really your true priority. You are wanting to A: Keep your existing strength levels and B: Lose Fat. Is this right?

And when you say cut, you're really talking about your abs?

Last edited by EricT; 10-16-2005 at 08:50 AM..
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