Help me get definition

Rod Hull Roofing

Hi,Been training solid the past 19 months. go gym at least 4 times a week,usually 5. taking protein along with some creatine monohydrate along with a high protein diet , eggs,tuna,chicken etc
im benching about 110, squatting about 120 and deadlifting about 170

this is my current physique


apologies for the size of it . i now want to get more defined but still maintain the bulk so to speak, what i dont want is to have something lean and muscley like a swimmer but i want more a rugby players finish

any advice/tips
cheers

Michael 09

Can you post a pic of the kind of physique that you would like? Any celebs etc?

What's your bodyfat % at the minute?

Rod Hull Roofing

bodyfat is around 12.5

would like to have the physique pf david pocock

riveratom

Rod Hull Roofing wrote: »

bodyfat is around 12.5

would like to have the physique pf david pocock

You look pretty defined to me man and not far off that guy you want to look like?

Drop the creatine, you don't need it and it could be making you bloated..in fact it probably is.

Watch the carbs, calories and maybe kick up the work-outs a notch in terms of intensity.

Antisocialiser

So you want to strip bodyfat and maintain muscle, is that right?

Brian?

Eat a 500Kcal deficit until you reach the bf% you want, simples!

Ant11

briankeating wrote: »

Eat a 500Kcal deficit until you reach the bf% you want, simples!

+1 this.

You might be interested in intermittent fasting. Have a look and see what you think yourself.

jive

riveratom wrote: »

You look pretty defined to me man and not far off that guy you want to look like?

Drop the creatine, you don't need it and it could be making you bloated..in fact it probably is.

Watch the carbs, calories and maybe kick up the work-outs a notch in terms of intensity.

Don't drop creatine, it's fat that's making you look bloated not creatine. I'm guessing if you're lifting those weights that you weigh quite a bit and that to achieve that size you've been eating plenty of carbs - up your protein in take and reduce your carb in take, i haven't seen that course of action fail for anyone ever. Aim to lose weight slowly, maybe 1-2lbs a week and continuing tapering off your carbs to maintain that weight loss until you are where you want to be. It's probably the easiest method and very effective.

TeddyTedson

briankeating wrote: »

Eat a 500Kcal deficit until you reach the bf% you want, simples!

500Kcal deficit from 2500Kcal though right, not what he's eating already?

Brian?

TeddyTedson wrote: »

500Kcal deficit from 2500Kcal though right, not what he's eating already?

Maintenace Kcals-500.

davyjose

Try this: http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-intro.html

I saw awesome results off it (bf% came down almost 5% in 3 weeks), before I fcuked my neck up. When I'm done with physio, I'll be starting it again. The best thing is, you can pretty much stick to your own workout and just follow the diet plan.

Mellor

What's your current weight and BF%? Even an estimate.
Also, have you any Issues with squatting. Your squat numbers are kinda low relative to the others.

Rod Hull Roofing

Cheers folks for the helpful replies. Im currently 6ft on the button and a pound shy of 15 stone
When I started I was 12 stone and pretty thin looking. Im lucky in the sense all my dads side are big broad guys so that maybe helped me a bit with the shape and bulk I put on
Im definitely gonna cut the carbs down cos no matter what I eat, I always feel like I have a full stomach
Regarding my squatting, I suffered with my back from the age of 14, had to give sports up so am hesitant to really push myself
My workout consists of two areas per day. on day 1 I will work chest and biceps. 4 sets of chest, 2 of biceps, then 3 days later I will do 4 sets biceps, 2 chest. Then the next days shoulder + triceps then back+legs. So im hitting the areas at least twice a week in most cases. I don’t eat that much carbs. My meals consist of protein shake and eggs for breakfast. Then some muesli in work. Tuna/chicken/turkey salad for lunch. Then maybe cottage cheese pre workout. Double protein shake post workout with a spoon of creatine then dinner which is usually small bowl of pasta with either chicken,steak or kanagaroo.
Then before bed I’ll either have cottage cheese on toast or some peanut butter on toast
Its hard to explain what I want ideally, I suppose I want to look big and broad, have good arms, legs etc but I also want to look defined. But to me some guys who look really defined look skinny under a tshirt or shirt, I don’t want that.
Yes I know its probably a vanity thing but hey we all work out more or less for this, no
:pac:

Mellor

Rod Hull Roofing wrote: »

But to me some guys who look really defined look skinny under a tshirt or shirt, I don’t want that.
:

That's because they probably are skinny.
Size and definition are completely separate attributes. Increasing muscle mass will increase size. Lowering body fat % will increase definition.

Treat each as a separate step. Right now you want to be more defined, so cut fat, about 6lb should see you c.10% bodyfat. When you get there, decide if you want to be bigger or maintain. Even though you'll be lighter, you'll prob apoear to be about the same size.

Rod Hull Roofing

o.k , so if i cut fat, i will get definition
but then if i want to remain 'big' looking so to speak, i just continue my current regime whilst watching my carb and fat intakes??
apologies if my language aoopears 'nooby' but i learnt all about weights and workouts from reading the internet and youtube. i never went for personal training sessions and in my gym got some good help from some friendly guys in the know about proper techniques etc

nice_guy80

then why not spend a bit of money and go to a strength and conditioning coach
they'll look at your lifting technique and give you a very good program to follow
Will also give advice on eating properly

riveratom

Rod Hull Roofing wrote: »

o.k , so if i cut fat, i will get definition
but then if i want to remain 'big' looking so to speak, i just continue my current regime whilst watching my carb and fat intakes??
apologies if my language aoopears 'nooby' but i learnt all about weights and workouts from reading the internet and youtube. i never went for personal training sessions and in my gym got some good help from some friendly guys in the know about proper techniques etc

Pretty much - if you want to cut fat, you will need to dial in your diet more and burn off more calories (through diet and exercise).

You're not going to decrease in size (in terms of musculature) overnight, so don't worry about that. Just keep up the weights and focus on burning fat.

discus

davidmartin414 wrote: »

Hi,

daily yoga is too good.

Well said dave.