On The Right Track??

[pitchblack]

Hi Gang:

I am new to this forum, but have been working out for a couple years now.

This is my situation...

I am 44. I was 198lbs a couple of years ago, I am currently 177lbs and I'm 5'9"

I workout with weights 3 times a week (30-45 mins per session). I lift as heavy as I can for three sets, 8-12 reps. Upper body twice one week, one the next, then I switch it around the following week... lower body twice, once the next and so on. I then change the execises every 8 weeks and up the weight when I can. I do cardio work on the opposing days 3 times a week (1 hour) on an elliptical, varied intensity workouts.

I take one day of rest a week.

I eat all the stuff I'm supposed to, protein 43%, carbs 37% and good fats 20%. I don't eat crap. I think I'm eating enough as I never let myself get hungry. I take-in around 2500 - 2800 calories a day according to the program 'Fit-day'

My ultimate goal is to have a six pack with a good ripped look overall. I'd say I have a 4-pack right now! It's that last two that are killing me! I'd like some bulk, a similar look like a Jean Claude Van Dame.

My bodyfat is around 11-13% so I'm not quite there yet.

I don't seem to be building as much bulk as I'd like to. People have mentioned that look lean. I guess I've lost fat in my face which is most obvious.

I have read a lot of information and I haven't come to any conclusions.

Some say I should reduce my cardio as I am burning up muscle, but then if I reduce cardio would I not reduce my fat burning ability?

Can I build muscle and lose fat at the same time?

Other than that, not sure where to go from here? I have obviously improved over the last couple of years. Should I just be patient and keep doing what I have doing?

Any thoughts and what I might do would be greatly appreciate.

Oh, I've added a picture if that helps. Hope it doesn't seem vain, I'm really looking for honest opinions!

Thank you, G

 

[NO2]

yeah you seem to look good so if you want a 6 pack all i would do is but the calories to around 2100 and up the protein i would try carb cycling if i were you ex: 37% carbs for a day or two and then cut it to about 20% carbs for a couple of days. if you wan to bulk just eat lots of carbs or healthy fats and protein. How much cardio are you doing? and can you give a detailed diet of what you are eating each day then i could really help you out.

 

[BigDyl]

Oops, I just realized I was in Diet and Nutrition, lol.