23, healthy but not where I want to be.. Need advice on my routine please!
Hi guys,
I'm new to this forum but I have been reading some of the threads here and you all seem very knowledgeable and welcoming, so here I am looking for some advice..
I'm currently 23, male, 5'9, 147-148lbs, probably around 11-13% BF. I would consider myself a healthy individual. I regularly workout and I am a little muscular (top heavy), problem is that while my upper body is where I want it, I have never been able to get my torso into shape (stomach, sides etc...). I have a "pudgy" stomach, or beer belly with some love handles. What I can't figure out is how even after all of my training how I can't get the elusive six pack, or hell even just the V shape.
Here is my current routine:
I go to the gym 4-5 days a week. I rotate chest/tris, back/bis, shoulder/legs... I do abs for 20-30mins 3 times a week and on days I am not doing abs I do 45mins of cardio.
-60 mins of weight lifting (I do 2light/2heavy sets per exercise, 30 mins per body part) I roughly burn 200-400 calories depending on how intense I am that day from this.
-right after weight lighting, (on days I don't do abs) I do cardio; 20min on treadmill at 6.5spd and then 25 mins on either elliptical or bike. I burn around 300-500 calories on this.
Now since my current goal is to get abs, or cut down my body fat %, I am eating in a caloric deficit. I calculated my BMI and all that and I currently eat 1300-1600 calories a day (remember this is a deficit so i'm below my maintenance amount). I posted a picture of my intake on an average day below.
So here is where I need advice. For my height, weight, age etc... I feel like I am on the right track to getting those abs. I eat about 140-150g of protein so I don't lose too much muscle. I have been on this regime for a little over a month, when i started I weighed 157, so I have lost 10lbs since... I know this is working but I still have 0 progress on my stomach area. I feel like I am at a pretty low weight for my height so am I on the right path for a lean body with a low body fat % and abs? or am I misguided. Once I get my bodyfat% low enough I plan on bulking up (with proper diet) after.
Any advice is appreciated guys.
P.S. my diet almost entirely consists of a simple meal: 1/2 cup of brown rice, 1 cup of veges, 1 thin sliced chicken breast. (you can see my diet breakdown in the picture I linked, those totals don't include my calories burned)
Hi guys,
I'm new to this forum but I have been reading some of the threads here and you all seem very knowledgeable and welcoming, so here I am looking for some advice..
I'm currently 23, male, 5'9, 147-148lbs, probably around 11-13% BF. I would consider myself a healthy individual. I regularly workout and I am a little muscular (top heavy), problem is that while my upper body is where I want it, I have never been able to get my torso into shape (stomach, sides etc...). I have a "pudgy" stomach, or beer belly with some love handles. What I can't figure out is how even after all of my training how I can't get the elusive six pack, or hell even just the V shape.
Here is my current routine:
I go to the gym 4-5 days a week. I rotate chest/tris, back/bis, shoulder/legs... I do abs for 20-30mins 3 times a week and on days I am not doing abs I do 45mins of cardio.
-60 mins of weight lifting (I do 2light/2heavy sets per exercise, 30 mins per body part) I roughly burn 200-400 calories depending on how intense I am that day from this.
-right after weight lighting, (on days I don't do abs) I do cardio; 20min on treadmill at 6.5spd and then 25 mins on either elliptical or bike. I burn around 300-500 calories on this.
Now since my current goal is to get abs, or cut down my body fat %, I am eating in a caloric deficit. I calculated my BMI and all that and I currently eat 1300-1600 calories a day (remember this is a deficit so i'm below my maintenance amount). I posted a picture of my intake on an average day below.
So here is where I need advice. For my height, weight, age etc... I feel like I am on the right track to getting those abs. I eat about 140-150g of protein so I don't lose too much muscle. I have been on this regime for a little over a month, when i started I weighed 157, so I have lost 10lbs since... I know this is working but I still have 0 progress on my stomach area. I feel like I am at a pretty low weight for my height so am I on the right path for a lean body with a low body fat % and abs? or am I misguided. Once I get my bodyfat% low enough I plan on bulking up (with proper diet) after.
Any advice is appreciated guys.
P.S. my diet almost entirely consists of a simple meal: 1/2 cup of brown rice, 1 cup of veges, 1 thin sliced chicken breast. (you can see my diet breakdown in the picture I linked, those totals don't include my calories burned)