farmboy_id

Hey whats up. My name is ty, Need some help thanks.
I got my bmr and body composition test.
results are
age 20 height 5'7'' 210lbs
%bf: 24.5
fat body weight: 51.5lbs
lean body weight: 158.5lbs
basal metbolic rate: 2187 cal/day
total body water: 51 liters
53.4% of body weight
71% of lean weight
my recommendations is
average athletic level
current target
%bf: 24.5% 16.0%
total wight: 210lbs 188.7lbs

fat weight: 51.5lbs 30.2lbs
lean weight: 158.5lbs 158.5lbs
weight to lose: 21.3lbs
metabolic rate: 2187 cal 2187 cal
my doctor said im very heathly and that im right on the dime for beign at the right bf% i dont need to lose anything i can live heathly at my weight. he said my target is more of and athletic level such as when cutting out and he said i could maintain it pretty easy at 16% bf when i get down there.


this is my current work out program.
m-f i work out cardio 2 time a week 30 min
work out consest of
mon: chest 4x4x10
incline db bench
bar bench
pec dec or db flys or cable flys
flat db bench

tues:
back 4x4x10
lat pulldown to the front and back
cable seated rows
v ups or bent over row
db over row

wed: tris
cable tri press with rope
french press
kick backs
overhead tri press

thur: bicep
barball curls
db curls
cable curls
consentrate curls

fri: shoulders and forarms
srhugs
rev curls and wrist curls
front and side laterlul rises

i dont work legs out bc i got 30inch quads already and 17inch calf i have a hard time finding pants to wear already and there not fat i wrestled sence 7 grade. so yeah.

im also on the freak of nature stake and the protien and german certine by impact nutrition i know the certine working because my doctor said i very hydrated and my mucles are to that what the 71% of lean weight is. it of my body water wieght. i feel stronger to but i havent seen much other gain such as size wise but well see if not then yeah. but i need help.

Question are agian
1: how do i need to improve my workout routine. what type of work out routine should i be doing. and what other type of work out lifts should i do my gym kinda limited to things so yeah.
1. what other things should i do recomendation.
Thanks for any post and help. Ty

CowPimp

Workout fewer days per week, reduce the volume of your workouts, increase the intensity, and workout your legs. I presume you are a beginner, so you need to focus on compound freeweight exercises.

Push: Flat press, decline press, incline press, overhead press, and dips.
Pull: Rows, chinups, and pullups.
Legs: Squats, deadlifts, and good mornings.

Stuff like that.

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