Re-assessing my goals, advice sought!

pvt.joker

Hi,

Well im about 3 weeks into my new regime, and I'd like to state my goals here clearly before going any further, to see if I'm doing anything wrong and to look for any tips and advice.
I've a fitness log started which I've kept up to date the last 2 weeks, and I plan to keep updating it.

My stats: 6'3" , 95kg (15stone) - probably of which 13 kg is excess fat. Its not visible really as in , my frame is carrying it well.

My aims are, to get lean , and as they say "ripped", without becoming bulky.
To do this, I know I will have to drastically lower my BF %. I dont know what my % is at the minute but its a priority to find it out.

To do this, I have been told is 80% dietary,20% workout. I have cleaned up my diet to cut out as much carbs as possible, eating plenty of fruit,veg,chicken,unsalted nuts,natural yoghurt etc.
I know to achieve this aim I need to have a calorific deficit, which is what I have built into my daily diet.
I know also, I need to eat protein, and plenty of it to build muscle, so im trying to eat 1g per pound of body weight =200g roughly daily.
I'm going to start taking PRO-X by nutritionx as a protein supplement as somedays i just cant eat that much protein.

My workout currently consists of chest press,bicep&tricep extensions,crunches,leg press,upper back machine, back extensions, and 5 minute sprint cardio sessions approx 3 days per week.

Can anyone offer any guidance on any parts of my plan to help me on my way. I know sometimes people are hesitant of posting here as newbies come and go by the day, but ive been here 3 weeks and hopefully here to stay.

Im going to start bench-pressing from next week hopefully,replacing the chest press. Would the Smith machine bench press be ok for my aims or should I really look at free weight barbell benching? Im not trying to build strength as such, just (gay as it may sound) definition and "lean muscle"

Any tips/info on what sort of calorie deficit per day, or any tips on my workout/overall goals would be really appreciated.

Thanks for reading

edges

You seem fairly clued in the deitary aspect, but your training needs adjusted.

Focus on big exercises, stay away from the smith machine and use free weight where possible.

By big exercises I mean:
Squat, Deadlift, Clean, Pull ups, Rows, Bench press, Military/push press.

When you get the basics move into thrusters, cleans, clean and press. Basically mate, the more muscles involved in an exercise then the more your body will burn calories and work to adapt.

Get somebody to write you out a structured program, three days per week is good, you should be able to get a full body session done in under an hour if you use the exercises prescribed. Supersetting (ie a push and pull exercise done back to back, little/no rest) and working quickly (with good form and control) will help burn the fat.

Best of luck

Dave
www.WG-Fit.com

pvt.joker

edges wrote: »

You seem fairly clued in the deitary aspect, but your training needs adjusted.

Focus on big exercises, stay away from the smith machine and use free weight where possible.

By big exercises I mean:
Squat, Deadlift, Clean, Pull ups, Rows, Bench press, Military/push press.

When you get the basics move into thrusters, cleans, clean and press. Basically mate, the more muscles involved in an exercise then the more your body will burn calories and work to adapt.

Get somebody to write you out a structured program, three days per week is good, you should be able to get a full body session done in under an hour if you use the exercises prescribed. Supersetting (ie a push and pull exercise done back to back, little/no rest) and working quickly (with good form and control) will help burn the fat.

Best of luck

Dave
www.WG-Fit.com

Thanks for the tips, yeah there's not much to the dietary part of it. I want to be lean and muscular, so I need to
a)have a calory deficit
b)gain muscle (through protein)
c) get to around 13% BF (from what Ive read)

So ill move into free weights asap, how many reps would you recommend, seeing as Im not really looking for strength , im thinking 8-10 reps with sets of 3?

Is there any equiptment I should buy for use at home that you'd recommend, any dumbells etc that would help?

edges

I'm a big fan of kettlebells, great for at home.

Rep ranges, personally I'd go for 6-8, but find what works for you. Don't forget to change up your routines every 4-6 weeks



Dave
www.WG-Fit.com