What's wrong with my work out plan? :(

  • Posted by a hidden member.
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    Jun 13, 2013 4:21 PM GMT
    Hey guys,

    I'm basically a "skinny fat" (fat on his stomach and cheeks but overall looks thin) and while I'm hoping to lose all that fat, I also want to put on some mass.

    In terms of diet, it's irreproachable. I eat around five meals per day which are composed of fish (salmon or sardines), chicken breasts, lentils, chickpeas, lettuce, carrots, peas, broccolis, tofu, oatmeal, eggs, lots of fruit. I rarely go out and I always try to eat organic.

    Therefore, I'm questioning how efficient is my work out plan since I was told 80% of muscle mass is done in the kitchen.

    I work out four times per week for around an hour doing 45 min of weight lifting and 15 min of running after. (is that ok to do so?)

    - monday : chest
    - tuesday : biceps / triceps
    - thursday : quadriceps / calves
    - friday : shoulders / back

    And on Sundays, I swim for about half an hour.

    Where am I failing? icon_sad.gif
  • HottJoe

    Posts: 21366

    Jun 13, 2013 4:26 PM GMT
    Eat more junk food. Seriously, you're probably not getting enough GMOs. Our bodies aren't used to it to all that granola and crap.icon_lol.gif
  • Posted by a hidden member.
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    Jun 13, 2013 4:26 PM GMT
    You're not doing anything wrong. You look great.
    You're an isomorph like me. You can eat and work-out all you like but you won't get as big as you want. You'll get stronger and your muscles will get harder (which I know is disappointing if you want much more size) but you still look great.
    Your first consulation is that you will not get a beer gut as you get older as your bigger friends will.
    Your other consulstion is that you're handsome which trumps everything.

    P.S. You might want to cut back on all that cardio which destroys muscle too. And do what Joe said.
  • Posted by a hidden member.
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    Jun 13, 2013 4:27 PM GMT
    You, skinny fat?!?!?!

    *Slaps*

    *SMH*

    You're fucking HAWT, don't let anyone tell you otherwise!
  • Posted by a hidden member.
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    Jun 13, 2013 4:28 PM GMT
    Unhelpful, but

    You look fine.
  • Posted by a hidden member.
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    Jun 13, 2013 6:27 PM GMT
    Saw this on Towleroad. Very interesting insight.



    Gaining mass for some of us is just a difficult slog. "Just eat" may work for some but not all of us.
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    Jun 13, 2013 6:53 PM GMT
    My only suggestion would be to do more lower abs work, e.g., leg lifts. It won't get rid of the fat but it might help firm things up a bit.

    Like the others, I think you look excellent. Very hot.
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    Jun 13, 2013 7:03 PM GMT
    First of all, you look great. From what I can see in your pictures, you don't quality as skinny fat. But I understand that everyone has goals to look a certain way, so with that in mind...

    Nothing jumps out at me as far as your diet. How soon after your workouts are you eating? You might try to make sure you're getting some protein and some carbs for recovery soon after you finish. Protein shakes are a very convenient way to do this.

    What workout are you doing? How often to you change your routine? Most recommendations I've seen are to switch your workouts every 4-6 weeks. If your having trouble gaining muscle, you may not want to do cardio after your workout. I've been gaining muscle lately using this schedule:

    Monday/Tuesday - Strength Training
    Wednesday - Cardio (about 30 minutes running)
    Thursday/Friday - Strength Training
    Saturday - Cardio
    Sunday - Rest (at most, take a walk)

    Constantly challenging your muscles by changing your routine is important. Proper diet and getting plenty of rest is also very important.

    HTH
  • Posted by a hidden member.
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    Jun 13, 2013 10:48 PM GMT
    RadRTT saidYou, skinny fat?!?!?!

    *Slaps*

    *SMH*

    You're fucking HAWT, don't let anyone tell you otherwise!


    +1, except for the slapping thing
  • Posted by a hidden member.
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    Jun 13, 2013 11:24 PM GMT
    Try humping a pillow, I hear that's the new workout craze.
  • HottJoe

    Posts: 21366

    Jun 13, 2013 11:25 PM GMT
    You could try prancersizing.
  • Posted by a hidden member.
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    Jun 14, 2013 1:01 AM GMT
    HottJoe saidEat more junk food. Seriously, you're probably not getting enough GMOs. Our bodies aren't used to it to all that granola and crap.icon_lol.gif



    lmao i have trouble believing that
  • Posted by a hidden member.
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    Jun 14, 2013 1:29 AM GMT
    HottJoe saidYou could try prancersizing.


    icon_lol.gif
  • Kwokpot

    Posts: 329

    Jun 14, 2013 2:17 AM GMT
    DudeInNOVA saidFirst of all, you look great. From what I can see in your pictures, you don't quality as skinny fat. But I understand that everyone has goals to look a certain way, so with that in mind...

    Nothing jumps out at me as far as your diet. How soon after your workouts are you eating? You might try to make sure you're getting some protein and some carbs for recovery soon after you finish. Protein shakes are a very convenient way to do this.

    What workout are you doing? How often to you change your routine? Most recommendations I've seen are to switch your workouts every 4-6 weeks. If your having trouble gaining muscle, you may not want to do cardio after your workout. I've been gaining muscle lately using this schedule:

    Monday/Tuesday - Strength Training
    Wednesday - Cardio (about 30 minutes running)
    Thursday/Friday - Strength Training
    Saturday - Cardio
    Sunday - Rest (at most, take a walk)

    Constantly challenging your muscles by changing your routine is important. Proper diet and getting plenty of rest is also very important.

    HTH

    Agree with this advice. Also, you may need to up the intensity of your workouts. I see guys all the time not lifting heavy enough and challenging their bodies.
  • in_this_corne...

    Posts: 704

    Jun 14, 2013 2:26 AM GMT
    Workout sounds fine and you look great.

    But it sounds very regimented. You might have plateaued or feel like you have. I would try some things to shock your body. It sounds like you segregate the muscle groups and might need to intermix some and incorporate interval training in some random circuits. Hire a trainer for 10-20 sessions and you can learn a lot more to add to your workout schedule.
  • pelotudo87

    Posts: 225

    Jun 14, 2013 3:14 AM GMT
    Like others have said, you already have a good physique. However, your issue could have to do with a lot of things:

    1) What are your workouts like? What exercises? What sets / rep ranges?

    2) I know that you eat healthful food (which is good), but have you actually sat down and calculated what your caloric needs are...and have you actually weighed and measured your food? Although doing this is a pain in the "you know what," it is CRITICAL. You MUST be in a caloric SURPLUS to gain any appreciable amount of muscle if you are not a beginner, and the only way to really know if you are getting enough calories is to do the math.

    3) Cardio afterwards isn't necessarily bad. In fact, some bodybuilders say that some low-intensity cardio afterwards can actually help with recovery because it improves nutrient flow. However, just realize that it's extra calories that you are burning, so you may have to adjust your caloric intake accordingly.
  • ThatSwimmerGu...

    Posts: 3755

    Jun 14, 2013 3:29 AM GMT
    Try the 12 week muscle building workout, I'm currently on week 1. I hope to gain some mass. I totally understand what you mean, probably genetics and possibly past sports you did.
    http://www.realjock.com/workout/901/
  • Posted by a hidden member.
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    Jun 14, 2013 3:46 AM GMT
    Davidolce saidWhat's wrong with my work out plan? icon_sad.gif
    You can't get any hotter than you already are. That's what's wrong.
  • athlete220

    Posts: 19

    Jun 18, 2013 9:11 PM GMT
    Make sure you are using compound movements as the base of your program if gaining mass is a goal. stick to the basics: squat, bench, deadlift, bar rows, overhead press, etc. After you main movement is done then put in some of the bodybuilding type exercises.
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    Jun 18, 2013 9:19 PM GMT
    maybe you're not pushing yourself hard enough? how many sets and reps do you do? where and how often, if ever, you feel soreness? no pun intended. lol do you stretch your... muscles? i mean the upper body muscles. gosh! icon_redface.gif
  • Posted by a hidden member.
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    Jun 18, 2013 10:12 PM GMT
    Sometimes it's just age. Until I hit 25, I looked like Kate Moss with a dick. After you get a little older, your metabolism slows down quite a bit and you'll bulk up a bit quicker. Keep training and EAT and EAT. (you could probably use more carbs - sweet potatoes are a good source)You're setting up good habits now, just give it some time and keep training hard.
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    Jun 19, 2013 4:09 AM GMT
    I don't see hamstring exercises in your split. Also, are making sure you get enough rest?