need help with my goal.

[Ross92T]

hi,
i've been working out and taking protein shakes for roughly two months now and i seem to just be adding mass, with no real definition. My goal is something roughly like that of Jared Leto,

http://media.canada.com/1785a528-bef...ed_leto_06.jpg

Can any one help me to rustle something up to get this shape?

[Shicky]

Just cut, he has no build whatsoever. It'll be a simple matter of cutting back your bodyfat, if you do this using resistance training its likely you'll look better than him. Consume less calories than your maintenence(~2500kcals), drink lots of water, work hard in the gym

[Alpal2005]

Looks like he only knows where the chest bench is in his gym and has no food in his fridge.

[av88]

whats your routine/diet like at the moment?

[radicalry00]

Quote

Looks like he only knows where the chest bench is in his gym and has no food in his fridge.

I agree, he looks like he doesn't even train. Maybe a few push-ups every once in a while.

Just eat ~1000 kcals a day if you want to look like him.

In all seriousness though, if you want to look like him, start incorporating quite alot of cardio and lower your calorie intake signinficantly.

[stronglikewood]

Not the most inspiring physique I've seen in a bodybuilding forum. lol.

He is relatively lean. I wouldn't bother with cardio. I'd just make sure I had an awesome diet and did full body circuits 3 times a week. Push ups, dips, squats, burpees etc.

[Ross92T]

Cheers for all the responses guys.
I know it's not the most inspiring picture but something just makes me want a slim build with some mass in the chest.
To be honest as well i'm looking to be a bit more defined in places than him.

Just now i've really cleaned up my diet, i'm drinking like 3 or 4 protein shakes a day, lot of water, chicken, pasta, stuff like that. I've totally cut all fizzy drinks, sweets etc from it. I've heard people say one cheat meal a week but what do you define as a cheat meal? A chocolate bar, a chinese or what?

My routine just now is really not organised at all, i just do alot of pushups, planks, flys, dumbell presses, bicep curls, dumbell rows for lats, which I usually do till failur on all of these. I do cardio like 2 times a week aswell.

[Alpal2005]

I can understand what your after, its got a bit of lady appeal. (im not calling you a lady, im sayin the ladies like it :P)

If you want to make good progress i would suggest that you get organised. Doing a bit of this, that and maybe something else wont get you too far. You will do alright off newbie gains but it will stop.

What you are eating sounds ok, try to sub the shakes for proper meals like meat and green veg, i try to only have a shake after a workout cos it gets into your system faster.

For me a cheat meal is KFC! love that wicked zinger meal. I interpret it as one of your 5-6 meals a day (usually evening for me) being a bit lousy, but tasty as you like! So bring on the takeaways and fast food.

The cardio is good, for most effect do it in the morning before breakfast. Or straight after a workout (so tiring though!) Try to hit the gym for 3-4 times a week, sleep min of 7 hours and you will be off to a good start.

Im hoping (to quote pringles) once you pop you cant stop and you will wanna get big

Hope this helps

[cr0wd0g]

Many variables will effect the outcome of your training. These include genetics, your lifestyle, your diet, the way you train. We have no idea of what you look like now so can't really guage your genetics. Obviously that Jared dude has an aesthetic chest shape, not everyone is gifted in that area.

By lifestyle I mean how much you sleep, how much time you have to eat and prepare food, how much and how often you drink. If you are serious about training then you should never binge drink and you should aim to sleep a solid 8 hours a night so your body can repair itself effectively.

As for your diet, you seem to only want to cut up / define so there's no real need to shove 4 protein shakes a day down your neck. Just eat clean, healthy food... check out the nutrition section for ideas. Try to eat little and often rather than huge meals.

Training... There is no point walking into a gym and leaving an hour later with a dry T-shirt and a spring in your step. When you leave after a workout you should feel shattered and for the first few weeks you should have painful muscles a few days after you've trained. Make sure you push yourself on every workout, try to beat your last lift or your last time on the treadmill.

That's pretty much all I have to say.

[Ross92T]

Cheers for that, i'll try make up a routine and post it up to get your thoughts.
I also thinking of replacing my normal cardio with some HIIT. Around my area there alot of backroads with alot of diffrent hill steepness and stuff.