What is best way to get definition ,ripped

midlands19

Hi guys I am male 19 years old 5ft 7,70kg body fat is 9%
　
What am I doing right and wrong here .I train 7days a week .I have fairly good diet (don’t eat eggs ,chicken for protein)
My diet as follows
For breakfast I normally have flapjack.
For dinner I could have - toasted sandwich (brown bread,cheese,tomatoe,onion)
- soup n roll
-just vegetables and meet (no spuds)
In evening I could have tuna with homemade brown toast
Salad or beans .
If I eat chocolate its only dark chocolate.
And maybe once a week I could have takeaway
-I train 7days a week .routine as follows
-5 spin classes a week hour each
-1hr booth camp per week (squats,lunges,situps,press ups,sprinting,)
-5ab classes per week
-1hr weight class a week (high reps low weight )
I do weights as follows about 5days
Bench press ( reps or 12,10,8,6) starting with 30kg and adding weight after every set
Assisted chin ups with 5kg (reps of 12-10-8-6)
Shoulder press (reps 12,10.8.6) weight 14-18kg
Arm curls (reps 12,10,8,6)weight 15kg-20kg
Triceps extensions( reps 12,10,8,6) 14-16kg
Reverse sit ups -20 reps 3 sets
Abs machine 20reps 3 sets 50kg
Only doing the weights for about 3 weeks
When should I see changes .
Will I get six-pack or am I doing too much cardio ?
Should I take protein supplements as

Ray Mond

Eat more... Why don't u eat chicken or eggs? Ur training too much also have a day or 2 rest each week

Mellor

midlands19 wrote: »

What am I doing right and wrong here .I train 7days a week .I have fairly good diet (don’t eat eggs ,chicken for protein)

Why don't you eat eggs. They are a great source of protein and fats.

My diet as follows
For breakfast I normally have flapjack. I doubt flapjack is great
For dinner I could have - toasted sandwich (brown bread,cheese,tomatoe,onion)
- soup n roll
-just vegetables and meet (no spuds)

Sanswichs/rolls etc wouldn't be great for dinner. Same for toast later

In evening I could have tuna with homemade brown toast
Salad or beans .
If I eat chocolate its only dark chocolate.



And maybe once a week I could have takeaway

I'm guessing you know thats not great

-I train 7days a week .routine as follows
-5 spin classes a week hour each
-1hr booth camp per week (squats,lunges,situps,press ups,sprinting,)
-5ab classes per week
-1hr weight class a week (high reps low weight )

5 ab classes are mostly like a waste of time,

I do weights as follows about 5days
Bench press ( reps or 12,10,8,6) starting with 30kg and adding weight after every set
Assisted chin ups with 5kg (reps of 12-10-8-6)
Shoulder press (reps 12,10.8.6) weight 14-18kg
Arm curls (reps 12,10,8,6)weight 15kg-20kg
Triceps extensions( reps 12,10,8,6) 14-16kg
Reverse sit ups -20 reps 3 sets
Abs machine 20reps 3 sets 50kg
Only doing the weights for about 3 weeks

Stop doing curls, crunchs, machijes etc,
start doing more big lifts, deadlifts, squats, with weights not boot camp body weight squats in the morning

metamorphosis

Regards your diet, the advice given in these threads to you already is still sound

http://www.boards.ie/vbulletin/showthread.php?t=2055899780


Also regards the gym and training, there was some good advice from the usual suspects in these threads

http://www.boards.ie/vbulletin/showthread.php?t=2055919204
http://www.boards.ie/vbulletin/showthread.php?t=2055953536

Transform

ULstudent wrote: »

Regards your diet, the advice given in these threads to you already is still sound

http://www.boards.ie/vbulletin/showthread.php?t=2055899780


Also regards the gym and training, there was some good advice from the usual suspects in these threads

http://www.boards.ie/vbulletin/showthread.php?t=2055919204
http://www.boards.ie/vbulletin/showthread.php?t=2055953536

agreed - there was lots of advice given already and hope you have took it on board

Bandara

I think you might be squatting too heavy....

In May you were 5ft 9"

In June you were 5ft 8"

Now your 5ft 7"....


..... either that or your toning the soles of your feet a little too lean !

Transform

Hammertime wrote: »

I think you might be squatting too heavy....

In May you were 5ft 9"

In June you were 5ft 8"

Now your 5ft 7"....


..... either that or your toning the soles of your feet a little too lean !

Yes i noticed that also

Patdusty2010

9% body fat? Where and how did you get that measured?

The best way imo to get ripped is interval training. To be honest though if you want to get ripped you can't really leave anything out so you need to do weights/cardio and interval training and train your /ollox off..

I wouldn't do ab classes myself. The top way to show your ab's is to lower your fat %, and if you are 9% they really should be showing...

Also at most train 6 days a week so you can have some recovery time. If you are training 7 times a week your body won't have enough time to recover and you won't train at your optimum level.

midlands19

Patdusty2010 wrote: »

9% body fat? Where and how did you get that measured?

The best way imo to get ripped is interval training. To be honest though if you want to get ripped you can't really leave anything out so you need to do weights/cardio and interval training and train your /ollox off..

I wouldn't do ab classes myself. The top way to show your ab's is to lower your fat %, and if you are 9% they really should be showing...

Also at most train 6 days a week so you can have some recovery time. If you are training 7 times a week your body won't have enough time to recover and you won't train at your optimum level.

got body fat % measured at gym with machine .

as regards the heights i have been measured this time round .

i do leg work on machines with 120kg

d10carter

your life seems boring. my diet is like awful and i'm in unbelievable shape. relax and enjoy life

Transform

midlands19 wrote: »

got body fat % measured at gym with machine .

as regards the heights i have been measured this time round .

i do leg work on machines with 120kg

overall man i realy think you could do with putting on about 4-6kg in muscle and just getting much stronger.

Forget ab classes and spend the time working on strength - what you lift on a leg machine in the gym does not count IMO. What you deadlift, squat or do lunges with will count much more

Esse85

midlands19 wrote: »

Hi guys I am male 19 years old 5ft 7,70kg body fat is 9%
　
What am I doing right and wrong here .I train 7days a week .I have fairly good diet (don’t eat eggs ,chicken for protein)
My diet as follows
For breakfast I normally have flapjack.
For dinner I could have - toasted sandwich (brown bread,cheese,tomatoe,onion)
- soup n roll
-just vegetables and meet (no spuds)
In evening I could have tuna with homemade brown toast
Salad or beans .
If I eat chocolate its only dark chocolate.
And maybe once a week I could have takeaway
-I train 7days a week .routine as follows
-5 spin classes a week hour each
-1hr booth camp per week (squats,lunges,situps,press ups,sprinting,)
-5ab classes per week
-1hr weight class a week (high reps low weight )
I do weights as follows about 5days
Bench press ( reps or 12,10,8,6) starting with 30kg and adding weight after every set
Assisted chin ups with 5kg (reps of 12-10-8-6)
Shoulder press (reps 12,10.8.6) weight 14-18kg
Arm curls (reps 12,10,8,6)weight 15kg-20kg
Triceps extensions( reps 12,10,8,6) 14-16kg
Reverse sit ups -20 reps 3 sets
Abs machine 20reps 3 sets 50kg
Only doing the weights for about 3 weeks
When should I see changes .
Will I get six-pack or am I doing too much cardio ?
Should I take protein supplements as

you need to do your own research first, then come on here and ask how to fine tune things.

Learn the basics on your own.

Brian?

Transform wrote: »

overall man i realy think you could do with putting on about 4-6kg in muscle and just getting much stronger.

Forget ab classes and spend the time working on strength - what you lift on a leg machine in the gym does not count IMO. What you deadlift, squat or do lunges with will count much more

+1 learn to squat and deadlift.

MyPeopleDrankTheSoup

9% bodyfat, sweet

SIX PACK

Your diagram looks good you just need to Squat some & Squat some more... Its the daddy If you want to get that Six or 8 pack (pushes out the abdomonal muscles)....
I found squatting a bitch when i started 3 yrs ago but just keep the weight comfortable to what you can lift until your body gets used to the Exercise. then up the Kilograms- All the best

midlands19

Transform wrote: »

overall man i realy think you could do with putting on about 4-6kg in muscle and just getting much stronger.

Forget ab classes and spend the time working on strength - what you lift on a leg machine in the gym does not count IMO. What you deadlift, squat or do lunges with will count much more

yea your right i have gained only id say 2-3kg muscle since i joined gym .
wheres your videos on youtube transform cant find em ?
any tips or advice for deadlifts,squats for someone with week back ?
whats your opinion on protein suplements ? as i have very little proteine in my diet .
and is 9% body fat low enough to see definition when i put on muscle ?

Mellor

Protein supplements, or otherwise, get some more protein into your diet, chicken, fish, meat, eat it all.

As for 9% bodyfat, you may not actually be that low, those machines are unreliable

Patdusty2010

midlands19 wrote: »

yea your right i have gained only id say 2-3kg muscle since i joined gym .
wheres your videos on youtube transform cant find em ?
any tips or advice for deadlifts,squats for someone with week back ?
whats your opinion on protein suplements ? as i have very little proteine in my diet .
and is 9% body fat low enough to see definition when i put on muscle ?

Did you get this 9% figure measured with Calipers? 9% is low enough to see definition. I am 12%. I don't know anyone that is 9%. The lowest I know is 10% and this guy is up at 6am training then training again at 6pm most days doing strength and conditioning. He isn't working which is why he is able to do this.

midlands19

Patdusty2010 wrote: »

Did you get this 9% figure measured with Calipers? 9% is low enough to see definition. I am 12%. I don't know anyone that is 9%. The lowest I know is 10% and this guy is up at 6am training then training again at 6pm most days doing strength and conditioning. He isn't working which is why he is able to do this.

this was on a machine that messures weight .body fat % target % etc ..

bare feet standing on two pads and holding two probes and it reads it ...

Tico

those machines aren't the most accurate out there as their measurements are based on passing a small electric current through the body so depending how hydrated or dehydrated you are it affects the readings

Ray Mond

Patdusty2010 wrote: »

Did you get this 9% figure measured with Calipers? 9% is low enough to see definition. I am 12%. I don't know anyone that is 9%. The lowest I know is 10% and this guy is up at 6am training then training again at 6pm most days doing strength and conditioning. He isn't working which is why he is able to do this.

MY MATE IS 4%

The Guvnor

Patdusty2010 wrote: »

Did you get this 9% figure measured with Calipers? 9% is low enough to see definition. I am 12%. I don't know anyone that is 9%. The lowest I know is 10% and this guy is up at 6am training then training again at 6pm most days doing strength and conditioning. He isn't working which is why he is able to do this.

I was under 9% a few times when rowing as tested in the blackrock clinic. Now when I say under 9% I was never under 8%.

Bodyfat is irrelevant imo - different methods as discussed give different results, same methods different sites give different results. The mirror is the best judge - preferably with favourable lighting!:D

Transform

overall man just get a better program, eat more protein rich foods but in general read the stickies on diet as you need to get the basics right

Brian?

Ray Mond wrote: »

MY MATE IS 4%

I'd put money on it that he is more than that.

cardio,shoot me

but brian, he posted in capitals, it must be true

Barry.Oglesby

Ray Mond wrote: »

MY MATE IS 4%

He's not.

Shane732

Ray Mond wrote: »

MY MATE IS 40%

Just had to correct something

Mr. Loverman

midlands19, you need to start doing your own research instead of waiting for people to tell you what to do.

A tiny bit of googling will tell you your diet is fairly crap, you're doing too many pointless classes, and you're not resting enough.

discus

Don't be encouraging people to use google over this forum for fitness advice...

TheRiddler

midlands19 wrote: »

Hi guys I am male 19 years old 5ft 7,70kg body fat is 9%
　
What am I doing right and wrong here .I train 7days a week .I have fairly good diet (don’t eat eggs ,chicken for protein)
My diet as follows
For breakfast I normally have flapjack.
For dinner I could have - toasted sandwich (brown bread,cheese,tomatoe,onion)
- soup n roll
-just vegetables and meet (no spuds)
In evening I could have tuna with homemade brown toast
Salad or beans .
If I eat chocolate its only dark chocolate.
And maybe once a week I could have takeaway
-I train 7days a week .routine as follows
-5 spin classes a week hour each
-1hr booth camp per week (squats,lunges,situps,press ups,sprinting,)
-5ab classes per week
-1hr weight class a week (high reps low weight )
I do weights as follows about 5days
Bench press ( reps or 12,10,8,6) starting with 30kg and adding weight after every set
Assisted chin ups with 5kg (reps of 12-10-8-6)
Shoulder press (reps 12,10.8.6) weight 14-18kg
Arm curls (reps 12,10,8,6)weight 15kg-20kg
Triceps extensions( reps 12,10,8,6) 14-16kg
Reverse sit ups -20 reps 3 sets
Abs machine 20reps 3 sets 50kg
Only doing the weights for about 3 weeks
When should I see changes .
Will I get six-pack or am I doing too much cardio ?
Should I take protein supplements as

If you can curl more then you can shoulder press you are either have some freaky biceps or you are more then likely throwing the weights up with bad form.

Also, your program seems very showey offy. I mean you only target your chest, arms and abs really like you are only trying to show off in the gym or something. Get squats, deadlifts, dips and rows in there man.

midlands19

TheRiddler wrote: »

If you can curl more then you can shoulder press you are either have some freaky biceps or you are more then likely throwing the weights up with bad form.

Also, your program seems very showey offy. I mean you only target your chest, arms and abs really like you are only trying to show off in the gym or something. Get squats, deadlifts, dips and rows in there man.

thats the programe i was givin whats showey offy about it ? i do do dips and squats . i was told to do leg work on machines as my back is not good so no deadlifts .