Alright, let me start with how I look like (age 21, height 5'10", weight 84 kgs) :
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and this is what I used to look like, 3 years ago:
Now that we have that out of the way, let me explain my goal. I want to have a neatly muscled physique. I DONT want to buff up and be HUGE. I just wish my body to have a well defined shape and be muscular, without being bigger than what I am now. I have been working out regularly at the gym for quite some time now (around 1 yr).
Before that, I used to do a lot of cardio (run 4-5 km everyday). But I was so tempted to build some muscles that I slowly moved over from cardio to weight training. I am able to lift quite a good amount now and my workout regime is at present as follows:
DAY 1: CHEST (+FOREARMS)
flat bench press, incline bench press, incline dumbbell press, incline dumbell butterfly, cable pull
DAY 2: BICEPS (+FOREARMS)
barbell curl, dumbbell curl, seated concentration curl, machine excercise for biceps
DAY 3: TRICEPS (+FOREARMS)
barbell seated over the head, barbell lying down over the head, cable over the head, cable weight push
DAY 4: SHOULDERS (+FOREARMS)
behind head weight lift, ahead weight lift, machine weight lift
DAY 5: BACK + LATS (+FOREARMS)
rowing machine (both variations for back & lats), weight pull (both variations for back & lats), bent dumbell pull (for back)
I work the forearms everyday cause I think they are what give a person's arms the well built look, giving the person a muscular look in whole, & I hear that forearm's can do with a single day's rest.
I am also considering taking Whey protein supplements for aiding me with some muscle build. What I'm planning is to work my ass off to build some mass in muscles to help boost my metabolism and then start alternating cardio (5km runs) with my gym schedule. So that would mean 3 days running and 3 days gym in a week and 1 day for rest. I hope that this will help me lose fat and since I would be having sufficient muscle, it would keep the metabolism high enough to continue burning fat 24/7 at a good rate.
I wish to lose enough weight to come down to 75 kgs and have a muscular physique. My ultimate dream would be to have a body like those lean physiques of film stars (brad pitt in fight club??) but I think that's being a little too ambitious
Anyone wants to tell me if I'm doing anything wrong, or suggest improvements in what I should do?? Any help would be appreciated
1)
2)
3)
and this is what I used to look like, 3 years ago:
Now that we have that out of the way, let me explain my goal. I want to have a neatly muscled physique. I DONT want to buff up and be HUGE. I just wish my body to have a well defined shape and be muscular, without being bigger than what I am now. I have been working out regularly at the gym for quite some time now (around 1 yr).
Before that, I used to do a lot of cardio (run 4-5 km everyday). But I was so tempted to build some muscles that I slowly moved over from cardio to weight training. I am able to lift quite a good amount now and my workout regime is at present as follows:
DAY 1: CHEST (+FOREARMS)
flat bench press, incline bench press, incline dumbbell press, incline dumbell butterfly, cable pull
DAY 2: BICEPS (+FOREARMS)
barbell curl, dumbbell curl, seated concentration curl, machine excercise for biceps
DAY 3: TRICEPS (+FOREARMS)
barbell seated over the head, barbell lying down over the head, cable over the head, cable weight push
DAY 4: SHOULDERS (+FOREARMS)
behind head weight lift, ahead weight lift, machine weight lift
DAY 5: BACK + LATS (+FOREARMS)
rowing machine (both variations for back & lats), weight pull (both variations for back & lats), bent dumbell pull (for back)
I work the forearms everyday cause I think they are what give a person's arms the well built look, giving the person a muscular look in whole, & I hear that forearm's can do with a single day's rest.
I am also considering taking Whey protein supplements for aiding me with some muscle build. What I'm planning is to work my ass off to build some mass in muscles to help boost my metabolism and then start alternating cardio (5km runs) with my gym schedule. So that would mean 3 days running and 3 days gym in a week and 1 day for rest. I hope that this will help me lose fat and since I would be having sufficient muscle, it would keep the metabolism high enough to continue burning fat 24/7 at a good rate.
I wish to lose enough weight to come down to 75 kgs and have a muscular physique. My ultimate dream would be to have a body like those lean physiques of film stars (brad pitt in fight club??) but I think that's being a little too ambitious
Anyone wants to tell me if I'm doing anything wrong, or suggest improvements in what I should do?? Any help would be appreciated