What can I do for my body type.

[asaic1]

[h=2]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.[/h]
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

 

[Chrisotpherm]

What does your diet amd routine look like?

 

[asaic1]

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
   

 

[asaic1]

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.

 

[skel1977]

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?

 

[skel1977]

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.

 

[asaic1]

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.

 

[asaic1]

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

 

[skel1977]

double post

 

[skel1977]

Meat and vegggies. Steak, ground beef, chicken, fish, eggs(brown), green vegggies like broccoli, avocado is good for fats. Basically figure out how much calories you need to take per day to sustain your weight and then eat 500 more calories than that. Expect to put on 2-5 pounds per month.  I took muscle milk though(it has a lot of calories)for protein  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.  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

 

[D-Lats]

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.

 

[RockVegan001]

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