What can I do for my body type.

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  1. #1
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    What can I do for my body type.

    Hello. I would like to get an expert opinion for how I can frame my body type. I am 6'2 and weigh 189. I am fit in the sense that I have good endurance and okay strength but my body does not show it. I do not have a six pack or much muscle definition. I work out regularly and eat relatively healthy.

    What can I do as far as routine and supplements in order to get the physique that I want? Any help would be great.

    Thanks

  2. #2
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    What does your diet amd routine look like?
    Never accept anything less than the best for yourself

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    Day 1


    rest time = 1 minute



    1. dumbbell bench press ? 4 sets of 8 reps

    ar ? lying toe touches 20 sec

    1. dumbbell fly ? 3 sets of 8 reps

    ar ? lying toe touches 20 sec

    1. standing barbell curls ? 4 sets of 8
    2. preacher curls ? 3 sets of 8
    3. burpees 8 sets of 20 sec / 20 sec rest



    day 2



    1. wide pull-ups ? 3 sets till failure

    ar ? wide push ups 15 sec

    1. t-bar row ? 3 sets of 10

    ar prone cobras 10 reps

    1. back extension with side laterals ? 3 sets of 12

    ar prone cobras 10 reps

    1. cable tricep ext. - 4 sets of 8

    ar close grip push-ups 15 reps

    1. one arm dumbbell extension ? 3 sets of 12

    ar close grip push-ups 15 reps

    1. lying toe touches/reverse crunch/ circles - 3 tri sets of 20/20/20 rest 60 secs



    day 3



    1. standing dumbbell press / barbell shrugs ? 5 sets of 8/15

    ar - elbow to knee crunch 20 sec

    1. barbbell front raises to ceiling / plate shrugs ? 5 sets of 8/15

    ar - elbow to knee crunch 20 sec

    1. three position calf raises ? 30 each
    2. jumping knee touches/rocking get ups ? 6 sets of 20/20 rest 20 sec



    day 4



    1. barbbell squat/dumbbell lunge/jumping lunges ? 3 sets of 10/20/20
    2. stiff leg deadlifts/standing one leg toe touches ? 4 sets pf 12/12
    3. hopping squats/stepping taps ? 6 sets of 20/20 rest 20



    day 5



    1. jumping jacks/mountain climbers/air jacks ? 5 sets of 20/20/20 rest 60 sec







    day 6



    1. incline barbbell press ? 4 sets of 8

    ar ? 10-15 superwide push-ups

    1. dips ? 3 sets till failure

    ar ? 10-15 wide push-ups

    1. alternating bicep dumbbell curl ? 3 sets of 8 each arm

    ar ? 10-15 superwide push-ups

    1. hammer curls ? 3 drop sets till failure (drop weight 3 times)

    ar ? 10-15 superwide push-ups

    1. 4 second push up/side to side push up/side plank hold ? 3 sets of 20/20/20 rest 60 secs



    day 7



    1. deadlifts ? 3 sets of 12
    2. one arm bumbell row/prone cobras ? 4 sets of 8/10
    3. skull crushers/bench dips ? 4 sets of 12/till failure
    4. jumping lunges/lying hand to heel touch ? 4 sets of 20/20 rest 20 secs



    day 8



    1. seated military press/ behind the back shrugs ? 4 sets of 8/15
    2. side laterals/front raises ? 4 sets of 8/8
    3. seated calf raises ? 4 sets of 20 reps
    4. jumping jacks/ decline sit ups ? 6 sets of 20/20 rest 20 sec



    day 9



    1. 100 body weight squats
    2. barbbell crab walks (side to side squats) ? 5 sets of 20
    3. leg extension ? 1 set 5 drops
    4. leg curls/one leg toe touch ? 5 sets of 12/12
    5. half burpees/crunch knee holds ? 6 sets of 20/20 rest 20 secs



    day 10



    1. jumping jacks/mountain climbers/air jacks ? 5 sets of 20/20/20 rest 60 sec

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    My diet is up and down. I try and eat 4-5 meals a day with the biggest meal being lunch. I try and stay away from fats mostly and try and eat as much protein as possible. I also drink 100% whey protein after my workout in the evening.

    Weekends are what are tough because of alcohol consumption and not eating as frequently as during the week.

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    If you want to get bigger, stick with heavy compound lifts. I was 180 pounds at 5'7. I dieted and lost it and was down to a skinny 135lbs because i guess i lost too much weight. Top put back on weight i did squats, bench presses, dead lifts, power cleans, military presses, pushups, pull ups etc and ate a HEALTHY caloric surplus of 550 calories per day. Im now at 155 pounds but its lean muscle now and not fat like i use to be.

    Stop drinking alcohol or atleast do it in moderation. Don you know alcohol inhibits protein synthesis and lowers testosterone?

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    If you want to get bigger, stick with heavy compound lifts. I was 180 pounds(fat) at 5'7. I dieted and lost it and was down to 135lbs(skiny stick figure) because i guess i lost too much weight.  Top put back on weight i did squats, bench presses, dead lifts, power cleans, military presses, pushups, pull ups etc and ate a HEALTHY caloric surplus of 550 calories per day. I didnt do anything like work my biceps because what is the point if my body is small, no one would notice anyways. I stuck to putting on weight.

    Im now at 155 pounds but its lean muscle now and not fat like i use to be.<br><br>Stop drinking alcohol or atleast do it in moderation. Don you know alcohol inhibits protein synthesis and lowers testosterone? I drink too but i realize it will effect what i have already done in the gym so i limit myself.

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    I know and its not like I am drinking 10 plus beers every Frinday, Saturday, Sunday. I try to stick to 1 liquor drinks and do not drink more than twice a week.

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    Any advise on supplements in order to help with the gaining of lean muscle?

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    double post

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    Meat and vegggies. Steak, ground beef, chicken, fish, eggs(brown), green vegggies like broccoli, avocado is good for fats. Basically figure out&nbsp;how much calories you need to take per day to sustain your weight and then eat&nbsp;500 more calories than that. Expect to put on&nbsp;2-5 pounds per month.&nbsp;&nbsp;I took muscle milk though(it has a lot of calories)for protein&nbsp; I mixed it with 1 bannana, a handful of oats, scoop of peanut butter, lowfat chocolate milk(without the growh hormones), and some water to make it less thick.&nbsp; That was my post workout shake but i also made sure i ate a healty meal before and after the gym as well. But my meals were always based around protein and fiber. Pre workout, a balanced meal and white flood.

    I also took and still take a multi vitamin

    Im sure pasta or rice would help you gain weight as well but i have avoided pasta for a while now so no comment here
    Last edited by skel1977; 06-10-2013 at 01:17 PM.

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    Lol your diet sucks and you put drinking ahead of training and nutrition then ask what supps to take. If you eat a lot of high protein high fat (good fat) and moderate carbs stay consistent 6 days a week and train with the basics supplements are not important.

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    Looked tight but it sure will help a lot! Thanks, great advice!

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