How do I get ripped?
Ok, so I am fairly knowlegable when it comes to working out, and nutrition, but I would just like to have some advice that might help me get results quicker.
In the past I have tried the traditional bodybuilding approach. One body part per day, high weight low reps, high calorie diet, not much cardio to bulk up. Then go low carb with more cardio, light weight and high reps to get cut. But it seems that I could never lose the fat.
I have always had big shoulders, and definition in my arms, back, and legs, but I have always had a tubby stomach and my chest leaves much to be desired.
Right now, I am doing 5 sets of 15 starting with high weight and going down on each set. I do a full body workout on Mon, Wed, Fri……and cardio and abs on Tue, Thur, and Sat. My diet is extremely low carb. Usual daily diet: 1 bowl of oatmeal, protein shakes, tuna and chicken.
I can see that I have lost weight, but I’m not getting cut. Any ideas?
Oh, and I am 19 years old.
Thanks
You are getting there… but there are some blank spots in your workout routines… I noticed that your focus is on cutting up rather than bulking up. That is a key point in what I am about to say. The approach for bulking would be different.
You make no mention of 2 areas that are very important.. Intensity, and variety.
Your body will adapt very quickly to a consistent routine of working out. Gains slow as your body learns (adapts) to exercise efficiently. Change up your exercises frequently and change up your routines… Add in some cross training in areas that you are not comfortable in. Throw in a night of swimming or a spin class. Put in the occasional day of nothing but light weight and high reps…. Just keep the variety in there. Your body will have to adapt constantly to the changes, thus it will change constantly to keep up.
Also, intensity…. minimal rest between sets. Maximum output. Again, your focus is cutting. You need to lose fat to do that. The faster and harder you hit your workout, the more massive the shock to your body, again triggering the adaptive process. This also gives you a greater metabolic boost, IE more fat burning post workout.
For serious intensity in workouts, Google the following headings:
Weight Lifting Supersets
Weight Lifting Non-Competetive Supersets
Interval Training
High Intensity Interval Training
If you are going to push the intensity up, you also need to get serious about your pre / post workout nutrition. Without this properly in place you will not hit the intensity goals, and will also fail to capitalize on the window of time after your workouts in which your body most needs the nourishment required to heal itself properly.
Finally, your comments about your diet are missing any reference to fresh fruits and vegetables. You cannot build a temple without all the right tools. The vitamins, minerals and antioxidants in fruits and vegetables are essential to meeting your goals.
Good Luck
Steve
You may have endomorphic style body. You’ll gain muscle weight easily but cutting fat is harder to do. Harder.. but not impossible. Your only hinderance right now is impatience.
"I can see that I have lost weight, but I’m not getting cut."
If you can "see" weight loss, its probably bodyfat. If you are lsoing body fat, you are getting cut. You just have a lot more to go.
If I can give you one piece of advice. Train upper body twice per week and give legs a seprate day and do squats. They will make you grow lean mass and drop bodyfat. No squats = very little mass. Very little mass = nothing to cut up.