I've been working out on with a plan for 2months now, how can I improve?

  • Posted by a hidden member.
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    Oct 30, 2010 5:50 AM GMT
    I'm skinny fat, 165 at 6'2".

    For the past 10weeks I've been going to the gym, lifting and spinning.

    Here's my lifting plan(I don't have access to barbells)(3 days a week):

    3-5 sets of 10 reps(unless otherwise noted)of:

    This thing: http://bodybuilderfitness.com/library/Body-solid_ProDual_home_gym_pec_delt_weight_machine.jpg (70lbs, up from 60)

    This thing: http://bodybuilderfitness.com/library/Body_Solid_Leverage_Home_Gym_Seated_Chest_Press_Weight_Machine_249-6igl.jpg only at a 30 degree angle (50lbs, up from 30)

    ~Only one of the two following~
    Incline Dumbbell Presses(25lbs, up from 15)
    Flat Dumbbell Presses(25lbs, up from 15)

    One-Arm Dumbbell Rows(25lbs)
    Shoulder Shrugs(25lbs)
    Lateral Dumbbell Raises(10lbs)

    (3 sets of 6)Standing Dumbbell Curls(25lbs)
    (3 sets of 10)Seated Dumbbell Curls(20lbs)

    Cardio Plan(3 days a week):
    HIIT Spinning for 18 - 24 minutes, 2 minutes on lvl 4 at around 55rpm, 1 minute on lvl 12 at around 125rpm(I'M VERY INCONSISTENT WITH THIS).


    Here's what I'm happy with:

    Arms: My forearms(PARTICULARLY MY WRISTS) are still pretty small but my biceps are like twice the size.

    Upper Chest/Shoulders: A lot more muscle here, my shoulders sometimes look a little boney though. Lots of muscle behind my moobs.

    Back: Much more prominent

    What I'm not happy with:

    Stomach: Still coated in fat, I realize I have to burn it off and that's difficult to do while building muscle, should I be doing some ab work? I do leg raises once in a while.

    Forearm: Still very small along with my wrists, I have huge hands and they look even bigger atop these stick wrists.

    Neck: Still a little small.



    Really, I feel like the same person with a slightly stronger upper body and I'm still very far from being comfortable naked. My diet has not been the best. I've been successful in incorporating more protein(protein before and after working out) and fruits/vegetables but I've been very inconsistent and too often fall back to eating an entire box of cereal or bag of candy corn(not the small ones), I'll have to tame my cravings myself, but eating tips are appreciated.

    I want the typical things, a 6pack, big arms, etc.

    I had a goal to be in comfortable shape by Nov23, that is clearly not going to happen so I'm extending it to new years, any tips would be greatly appreciated, here are the sites I've been using so far:

    http://weight-training.realsolutionsmag.com/default.asp
    http://www.mensfitness.com/nutrition/250
    http://www.mensfitness.com/fitness/beginner_weight_training/184
    http://www.mensfitness.com/fitness/beginner_weight_training/185

    Thanks for any help!
  • Posted by a hidden member.
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    Oct 30, 2010 9:37 AM GMT
    Sort out diet

    Work legs

    Don´t overdo it: find a pattern you can sustain or it will never come together.

    keep going.

    You will notice some results after 3 months. Think in 3 month blocks for improvement. After a year of consistent good work and good diet you should ahve a remarkably different body. To get where you are capable of, at least 5 years of consistent work.

  • Oct 30, 2010 3:14 PM GMT
    I tried the Muscle-Building 12-Week Workout posted on this website and it has good result for me....

    It involves a lot of supersets and you work with the weight you are comfortable with. It burnt some calories for me and built some muscles for me too.

    I am now doing it for the 2nd time.

    Cheers!!
  • Posted by a hidden member.
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    Oct 31, 2010 5:03 PM GMT
    Lostboy saidSort out diet

    Work legs

    Don´t overdo it: find a pattern you can sustain or it will never come together.

    keep going.

    You will notice some results after 3 months. Think in 3 month blocks for improvement. After a year of consistent good work and good diet you should ahve a remarkably different body. To get where you are capable of, at least 5 years of consistent work.


    My legs and thighs are already pretty big and I'm sure the spinning is bulking them a little more, I guess I could work them just for the sake of a full body workout, my first 3month mark is coming up.

    EnsignBabyface saidI tried the Muscle-Building 12-Week Workout posted on this website and it has good result for me....

    It involves a lot of supersets and you work with the weight you are comfortable with. It burnt some calories for me and built some muscles for me too.

    I am now doing it for the 2nd time.

    Cheers!!


    How did it affect your stomach specifically? I looked at it a while ago and it just seemed really complicated and intimidating. I could give it another look.