Fitness physique advice ?

mark2014

Hi guys ,

Up until now my training was more focused on strength and i had a clean enough diet but wasnt too worried about shape etc just focused on strength and gaining more strength . I weight 82kg and am 170cm in height and am 13%BF , What i am looking for is to gain small bit of size but more focused on toneing up and seeing definition and seeing abs .

my current training is :

week one is 3 sets of 10 reps
Day 1 - Triceps and chest( bench press, incline dumbbells, decline dumbbells ,flys,push downs and on cable ,close grip bench press,skull crushers

Day 2 - Back and biceps (arm curls with bar and dumbbells , hammer curls,cable curls , pull ups . pull downs . rows,

Day 3- shoulders and legs (squats . lunges, and machine weights , shoulder press, lateral raises ,frontal raises ,shrugs

week 2 is the same but 3 sets of 6 reps .. This is a program i have been doing for a good few weeks but seeing very little change .

Would i be better upint the sets and reps and lowering weight ?

In between the days i do weights i do about 30 mins high intensity cardio on bike or x trainer

my diet is clean enough

7am Breakfast - wheat abix or porridge

9 am - 4 eggs scrambled with 2 rashers, tomato

12pm rice and salmon and usualy peas or carrots

3pm tin of tuna with sweet corn

6pm rice and salmon

9pm protein shake and banana

MaceFace

mark2014 wrote: »

Hi guys ,

Up until now my training was more focused on strength and i had a clean enough diet but wasnt too worried about shape etc just focused on strength and gaining more strength . I weight 82kg and am 170cm in height and am 13%BF , What i am looking for is to gain small bit of size but more focused on toneing up and seeing definition and seeing abs .

my current training is :

week one is 3 sets of 10 reps
Day 1 - Triceps and chest( bench press, incline dumbbells, decline dumbbells ,flys,push downs and on cable ,close grip bench press,skull crushers

Day 2 - Back and biceps (arm curls with bar and dumbbells , hammer curls,cable curls , pull ups . pull downs . rows,

Day 3- shoulders and legs (squats . lunges, and machine weights , shoulder press, lateral raises ,frontal raises ,shrugs

week 2 is the same but 3 sets of 6 reps .. This is a program i have been doing for a good few weeks but seeing very little change .

Would i be better upint the sets and reps and lowering weight ?

In between the days i do weights i do about 30 mins high intensity cardio on bike or x trainer

my diet is clean enough

7am Breakfast - wheat abix or porridge

9 am - 4 eggs scrambled with 2 rashers, tomato

12pm rice and salmon and usualy peas or carrots

3pm tin of tuna with sweet corn

6pm rice and salmon

9pm protein shake and banana

How long are you training for?
How do you know youre 13% bf?

mark2014

MaceFace wrote: »

How long are you training for?
How do you know youre 13% bf?

Is it how long per session ? And machine

Alf Veedersane

mark2014 wrote: »

Is it how long per session ? And machine

Like a scales? Not going to be hugely accurate.

How much rice are you having with your salmon?

Seeing your abs is down to losing bodyfat and that's down to diet.

By the way, are you upping the weight on your exercises regularly?

Blacktie.

mark2014 wrote: »

Is it how long per session ? And machine

No I he means how long have you been training. Weeks, months years...

Those machines are terribly inaccurate unless you somehow managed to use a DEXA scan or immersion tank (I think that's what it's called... open to correction here)

What's your 1 rep max on squat deadlift and bench?

Sets of 10 on exercises is more toward muscle growth than strength.

thehamo

Its gonna be about cutting body fat. Youre going to want to look at diet then training.

Work out your bmr and find out what your maintenance calories are. Reduce that by 500 and aim to hit that daily. After week 2 reduce cals further

Cut out the wheatabix/porridge in the morning for a start. Aim to get 2grms protein per kg body weight . Try reduce the amount of carbs in the diet seems to be very reliant on rice etc. Replace with green leafy veg (as well as others) save starchy carbs until directly after gym sessions with a protein source to aid recovery.

Regards your plan, google german composition training. Donr right it can be seriously effective.

That said diet first. You wont get lean on the current diet you're on.