Hitting my goals

[Team Alice]

Hey guys,

My goals roughly are to be about 8 - 9% BF and just have a nice all over muscular athletic build about me. I dont want to be huge or fully cut or anything like that. Just have a good little set of abs and nicely shaped arms/chest/shoudlers etc.

Im currently working out 2 - 4 times a week at the gym and trying to do cardio 2 - 3 times a week (basically when i can because work takes up a lot of my time). My job is quite physical so i like to think that it helpes a little bit as well.

Im currently 6'1 and sitting at about 78 - 80kg and roughly 10.9%BF (according to my last measure up a month ago).

Im just wondering what i should be doing training wise. I am doing about 8 (upperbody) 10 (legs) reps for 4 sets per exercise and about 4 - 5 exercises per group of muscles and trying to hit each group twice a week at least (legs normally take the backburner if i cant make it to the gym enough during the week oops).

I want to put on just a little bit more size but i want to start shaping the muscles so they look more defined while continuing to loose BF.

HELP!!!!

[mike27]

id cut back the cardio to only a little so you put some mass on

definatly look at building a good diet of 5-6 smaller meals each day and workout ur bmr and split you macro nutrients down into the 5 or 6 meals per day

TRAIN LEGS!!! well worth it

you could try an upper/lower program? or just do a 4 day split?

less is more

[Team Alice]

I should also add that i want to change my life, not fully control it.

I eat quite healthy, lots of lean meats and veges. I dont go out to have any fast food really anymore (Tho Mexicali Fresh just opened close by and o my god is it good hahah). I currently taking Superpump 250 (helps lots with having energy to work out after spending 10 - 12 hours at work) and ON's 100% Whey Protein.

So yeah any ideas and advice would really help.

Cheers

also whats a 4 day split?

[mike27]

like this

mon- chest,triceps

tues-back,bi-ceps

wed- off,light cardio

thurs-legs

fri-shoulders

you may want to add a good multi vit,fish oil and carb powder like dextrose

[mike27]

maybe some creatine

[Team Alice]

would that be enough training???

admitedly i know f*ck all about it just what ive picked up over the past few months.

Or just hit each part super hard (which i do love doing) once a week and that should be enough?

[Phedder]

I want to put on just a little bit more size but i want to start shaping the muscles so they look more defined while continuing to loose BF.

Pick one for now, put on muscle mass or lose body fat. It's hard to focus on both at the same time, and considering you're already quite lean but want more size I'd suggest putting on some mass before committing to a full cut.

People tend to over complicate it (myself included, but that's when discussing specifics). Follow a routine which includes the big compound lifts; Squats, deadlifts, bench press, overhead press, pull ups and rows and include progressive overload, which means each time you revisit an exercise, try and either add more weight or reps to what you previously performed. How you combine those plus accessory exercises depends on how you enjoy exercising. Do you like doing a bit of everything each time you're in the gym, or would you like to split it up a bit, i.e Pressing movements(chest & tris etc) Pulling movements ( Back and bis) and Legs. So many different ways to set up a routine, tell us what you enjoy doing.

For the diet no need to focus on a number of meals, meal frequency is irrelevant. Just focus on getting enough food in to allow your body to grow, however you fit that food in is up to you. Plenty of meats, fruits and veges, milk, eggs, peanut butter, cottage cheese, oats, whole grain potatoes etc. If you can keep weight gain around 500g a week it's unlikely you'll put on much fat, so you'll stay relatively lean while adding muscle. Which in my opinion would make you look much better than continuing to lose weight.