My Starting Point - any feedback and advice?

[jimtorch]

This is my starting point.
Using one of the fandangly machines at the gym my vital statistics are (supposedly)
Age: 32years
Weight: 14st 3lb
Height: 6ft 1"
B.M.I. 26.4
Body fat: 17.3%
Body Fat mass: 15.6kg

So according to that i'm over weight

Started watching my diet a lot more and taking Impact Whey Protein and hit the gym 3 times a week plus some cycling at the weekends

I know when i'm being bad and over eating, i'm no stranger to the occasional Cheese & Onion sarnie or take away and i certainly like a beer at the weekend.
I'm not aiming for Mens Health Cover model looks and to be honest i've got loads of other things going on in my life (like 3 kids) that keep me very busy but basically i want to get to the stage where i can think "yeah, i can confidently take my top off at the beach"
I think i naturally hold on to body fat more than other people i know but i'm interested what to do about trying to strip some of it away.

I'd really like more definition and that pumped look. I seem to be going down the Geoff Capes route of being able to lift more than other people in the gym without it showing up?? Don't get me wrong, there are guys that are lifting huge amounts and i know it's not all about that but there are some blokes in the gym that look bigger than me but don't lift as much? How did they get bigger if they're not lifting the weight?

Any thoughts anybody?:

[johnew]

You could get leaner obviously, but i wouldn't worry too much about the BMI, as although the body fat percentage is above what it could be, its not outrageously bad.

You say you wanted muscle definition, and i for that you obviously need to do some work with the weights, but its also about losing that existing layer of fat> This will give you that leaner look. The way to do that is to remember that fat loss is 80% diet, and only 20% exercise, so it will be hard to lose it all the time you're regularly eating takeaways or drinking a lot (alcohol in excess really piles on the calories).

As for the guys that look big but cant lift much, its probably genetic, as different people have different amounts of lean muscle, as well as different proportions of fast twitch fibers to slow twitch fibers. I wouldn't worry about that to be honest.

[hailtotheking]

Strength is as much neurological as it is about size. If you keep working with heavy lifts but dont eat enough to get bigger, you can get stronger without getting bigger. Its because the neural input into the muscles becoem more powerful and efficient. Lightweight powerlifters and olympic weightlifters do this all the time.

[jimtorch]

Thanks for the reply johnew, the 80/20 fact is a new one to me but definitely makes sense. Don't get me wrong, i'm not a takeaway animal and beer monster but do like one now and again. Do you think i have to cut these out completely and live monk like in order to strip out the fat? If it's a sacrifice i have to make then i'll do it but does the odd vice set you back that much?
The rest of my new stricter diet plan is pretty good i think, Oat cereal, plenty of fruit, salads, no carbs after 6 and i don't drink any alcohol in the week. I probably don't drink enough water though.

It's probably the age old case of wanting immediate results but having to be in for the long haul

[jimtorch]

that's deep hailtotheking!

I just wanted bigger arms and a more defined chest but now i'm questioning my whole neuroligical strategy!?!

[hailtotheking]

Do compound lifts and go heavy. That way you will develop muscle and strength (neurologically as well).

If you want a bodybuilder program that focusses on muscularity over strength and power, Hypertrophy Specific Training is a good starter (HST).

If you want power, strength, and overall size, or havent got a clue, Rippetoes Starting Strength program or StrongLifts 5x5 are good programs to get results. However, there is a lack of direct arm work in them, but your overall frame will pack on muscle.

Just having a big chest and arms without the rest of the body developed will make you look like every other knobhead down the gym who doesnt have a clue what they are doing. Forget them - You want to become an overall strength, size and power BEAST!

[johnew]

In my opinion, although many may not agree with me, the occasional one wont hurt, although you obviously don't want to make it a regular habit. As you said, i don't think you have to live monk-like to strip the fat, just make sure you dont exceed your maintenance number of calories a day, and maybe try and increase exercise level. The other foods you eat are ok, just make sure you get plenty of protein.

[Savvy]

you've got a good base... and a couple of months till the summer holidays!

I agree with the comments above, however if your after a trim cover model physique - just do more cardio. As the weather is picking up, maybe try and squeeze in a jog in the mornings?

Checkout the thread in my signature... I understand exactly what you're going through - Just stick at it and you'll get results!