Gym And Nutrition Advice

Sohungx

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So I've been working hard on my body for a little over a year and I'm happy with the results but feel like I should have made more progress than I have. I don't really have a routine in the gym..I'm kind of lost in there. So, any advice regarding routines and/or your diet would be greatly appreciated.

Here's a pic of how I currently look. 1646491-1562018143-42cb6c03b36eb082223c061407df986c.jpg
 
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1319665

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Have you tried bulking? i cant remember the exact way of going about it, but i think its something like, start eating more carbs the same amount of protein and the same fats, which will help you put on weight and muscle. once you have gained more weight/muscle then start stripping it all back down again, so cut down on the carbs and get lean again and youll shred the fat but keep the muscle.
again i could have got my facts slightly off, but bulking and shredding is the way to go.
 
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chadyoung

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hire a PT for a 12 week bulk mate - get some solid guidance, that way you'll know what you're doing and not feel lost in the gym by christmas.

also, winter is a good time to bulk because it will give you a bit more insulation!
 
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deleted553203

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You have great ripped build, but if you want to build muscle instead of just reveal what you got, like you've done, you need to work on eating more of the right food instead of just enough for you weight, meaning you eat enough food for your target new weight not your current one. Also yea you're going to want to workout a bit more too otherwise your new 'bulk' is going to come with fat pads.
 

chicocklarge

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So I've been working hard on my body for a little over a year and I'm happy with the results but feel like I should have made more progress than I have. I don't really have a routine in the gym..I'm kind of lost in there. So, any advice regarding routines and/or your diet would be greatly appreciated.

Here's a pic of how I currently look. View attachment 7729221
You have a beautiful, lean, tight body. Keep up the hard work.
 
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Sohungx

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You have great ripped build, but if you want to build muscle instead of just reveal what you got, like you've done, you need to work on eating more of the right food instead of just enough for you weight, meaning you eat enough food for your target new weight not your current one. Also yea you're going to want to workout a bit more too otherwise your new 'bulk' is going to come with fat pads.
Thanks a lot man. That's super helpful
 
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Sohungx

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You have great ripped build, but if you want to build muscle instead of just reveal what you got, like you've done, you need to work on eating more of the right food instead of just enough for you weight, meaning you eat enough food for your target new weight not your current one. Also yea you're going to want to workout a bit more too otherwise your new 'bulk' is going to come with fat pads.
Another question for you...I devote a lot of time on cardio running over 5 miles/day. Do I need to cut down or even completely cut it out of my routine?
 
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deleted553203

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Another question for you...I devote a lot of time on cardio running over 5 miles/day. Do I need to cut down or even completely cut it out of my routine?

If you mean that literally, as in you run everyday, then yes you need to run less often to bulk up better, in my opinion. I’m not as much of an expert on this because my specialty training is for swimming and wrestling, so it’s hard for to say how much less you need to do, but I’d guess maybe cut it down to 5 days and use that extra time doing more dynamic/compound workouts instead to retain the definition you want.

TL;DR version: Run 4-5 days and do more body weight/free weights so it’s not bulky muscle you gain from swapping workouts. Cardio = fat loss, body weight exercise = muscular definition.
 

TheRob

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be super helpful if we knew what your goals were
I'm assuming it isn't to get any leaner tho
but are they bodybuilding focused or like do you want to increase your strength for rock climbing etc....
 

Garciahallamm

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You have great ripped build, but if you want to build muscle instead of just reveal what you got, like you've done, you need to work on eating more of the right food instead of just enough for you weight, meaning you eat enough food for your target new weight not your current one. Also yea you're going to want to workout a bit more too otherwise your new 'bulk' is going to come with fat pads.
Great tips! Thanks for sharing. I’m looking to gain some muscle as well.