|Gotta Get Toned!|
Hi whats up, i got a question for you man. im 17 about 127 pnds, 5'5, around 9 percent body fat. Im going for muscle definiiton wich is my main goal and an 8 pack by 1st of june. right now i have a six pack but no where defined as i want it to be. i go to lift 5 days during the week and take weekends off because i have soccer. i have been doing high reps of about 12 and 3 to 4 sets on all my excersises cause i have heard that its best for muscle definition. I eat a very great diet, almost no junk food, lots of veggies and fruits. take creatine before my workout and protein shakes after workout, i also take them during the weekends. btw i have just strated lifting about 3 montgs ago so i am new to everything and also new to creatine and shakes which i started about 1 month ago. The question is am i doing everything right? My main goal is to loose body fat to show my muscle definition on my biceps and triceps and abs and other muscles too. Should i change the way im working out???? Thanks alot for your time and i hope to hear back from you!
Pretty solid stats and workouts you have there. I would make a few changes that can help you get that bodyfat down a bit to where you want it to be. First of all, eliminate the creatine as this can cause some bloating and water retention, which will basically reduce your definition (even though it won't increase your bodyfat levels). Whey protein is good to continue with as long as it has low or no sugar and saturated fat content. Reduce your fruit at dinner or after dinner to prevent excess simple sugar consumption that can lead to increases in bodyfat. You can still eat fruit before and after your workouts and soccer, and/or in the morning.
As for your workouts, I agree that a repetition range of 12-15 reps is good for promoting muscle definition but your body will get used to any consistent training so you need to switch that up at least once in awhile. Do a few sets or a few workouts here and there consisting of 6-8 reps with heavier weight, and other sets/workouts including sets of 15-25 reps to really keep your body guessing and your metabolism elevated. Try throwing in a day of cardio in the middle of the week too for increased fat burning without over-training your legs for your weekend soccer. I'd recommend doing 45 minutes of cardio on "Interval" setting on elliptical on Wednesdays. You will notice increased muscular definition in your arms, shoulders, neck, calves, etc before you notice increased definition in your midsection since there is more bodyfat to begin with in everyone's midsection.
Hope this helps, best of luck!