Need direction - I'm skinny-fat !!

[TattooedCarrot]

Hi all,

Well I wasn???t sure if this would be best here or in the nutrition area, but it applies to both and I???m hoping I can get some advice. Not looking for someone to make me a program, but just to have a read and suggest which route I should go so I have some direction. I???ll do the rest of the legwork from there to get it going, asking as needed if I have questions.

I???m 35, 6???0, 170lbs, and right now 20% BF (calipers). I???ve always been skinny but with a V shape and muscular upper body (good arms, chicken legs), that is until recent years my overeating, eating everything in sight, and eating just because I???m bored combined with a lazy attitude that???s kept me on the couch instead of in the gym, has resulted in a skinny-fat me.

Well, I???m tired of it and want to get back into shape. But what I???ve been reading here about fat burning vs. muscle building has me confused as to which way to go. I want to get under 10% BF, and add some lean muscle. Not to be cliché, but examples of where I???d like to be might be Ed Norton in ???American X??? or Brad Pitt in ???Snatch??? (with some wiggle room on Brad???s cuts, he???s really all skin).

In the past two weeks I???ve started with a couple days a week for total body and about 2-3 times low impact cardio for 20 minutes. I???ve started eating more protein and less sugars spread out over 5-6 meals every few hours. But there???s a lot I have to learn in that area especially (I had no idea of the true complexity of correct nutrition).

So I guess where I need direction is; what kind of diet and training should I be working on? Cutting, bulking, light weights, heavy weights, cardio? I appreciate any suggestions.

Thanks, TC

 

[Mudge]

Regular training program IMO, the rest is virtually ALL diet. 6-10 reps approximately for your reps or 8-10 if 6 is too heavy for your safety.

Lower body stuff is generally higher rep, calves 15-25, squats 10-20.

 

[oaktownboy]

squats 10-20? ouch I only do 8 but i go really heavy.

 

[TattooedCarrot]

Mudge, when you say ALL diet, should I be shooting for a calorie deficit (burn fat?), calorie excess (add muscle?), or right about even?

Here is an example of my current workout routine (not counting warm ups):

Friday - #1
Saturday - #2
Sunday - abs only
Monday - #1
Tuesday - #2
Wednesday - abs only
Thursday - Off




#1

Chest
Flat bench - 3 x 8-10
Incline Bench - 3 x 8-10
Dips - 3 sets, Can only do 3-4 reps right now, shooting for more

Shoulders
Military press (behind neck) - 3 x 8-10
Arnold dumbbell press - 3 x 8-10
Seated bent dumbbell row (not sure what its called, hits rear delts) - 3 x 8-10

Triceps (this muscle grows fast on me)
4-6 x 8-10 of whatever exercise suits me at the time



#2

Back
Pull-ups/Chin-ups mix - 3-4 sets, Can only do 3-4 reps right now, shooting for more
Seated lat pull down (in front, not behind neck) - 3 x 8-10
Seated Row - 3 x 8-10

Biceps (slow growing muscle for me)
Standing barbell curl - 4 x 8-10
Standing dumbbell hammer curls - 4 x 8-10

Legs
Squats 4-6 x 10-12 (very weak untrained muscle here)

Cardio 20 minutes hard on a non-impact machine like a stair stepper.