Need HELP on getting definition


  • Jun 13, 2009 5:17 PM GMT
    Ok so I know there are definitely qualified people to help me out with this one here so to all of you in advance thanks. :-)

    My issue is trying to get more definition. I've tried almost everything but nothing seems to work. I have definition when I flex but I want that natural definition especially in my arms. I typically do three sets of whatever exercise I'm doing with 12-15 reps each. My strength has been increasing no problem, just not my definition. I've also tried powersets and some of the workouts on here.

    Any help you guys can offer would be appreciated!
  • tallchris

    Posts: 121

    Jun 13, 2009 11:25 PM GMT
    The obvious thing is to reduce your calorie intake, especially sugars and fats. You should be careful to keep your protien intake up, and maybe increase it, If you are hungry, eat chicken/tuna/yoghurt(0%). And I don't mean KFCs, tuna melts/mayo and fruit pots!

    Exercise and weights can only get you so far with definition. Details such as striations need certain types of exercise but the essence is making the muscle visible. Basically it's about getting the fat off the muscle so the muscle shows.

    But don't go beserk with the diet. Do it a little and gradually. An active youngster like you needs lots of food.

    Maybe you have tried that and if so I could suggest something else. Come to think of it, you should say what you have tried, as "everything" is a bit vague, especially as you are assuming, by asking for help, that there is something else!

    What you should not try is pills powders and potions.

    I love your username!
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    Jun 14, 2009 12:02 AM GMT
    this is what i do: when i see someone of similar built who has something that i want to have myself, i start noticing what their routines are. doing more gymnastic exercises (bar dips, chin ups et al) helped me. hope this helps. i think they call it lean muscle tissue, not sure...
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    Jun 14, 2009 12:18 AM GMT
    Lose weight. That will give you definition. Not an exercise. The loss of bodyfat below 3-8%. Works everytime.
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    Jun 14, 2009 2:27 AM GMT
    Triggerman saidLose weight. That will give you definition. Not an exercise. The loss of bodyfat below 3-8%. Works everytime.


    he is six one and one fifty five - i doubt he can lose anymore.
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    Jun 14, 2009 4:08 AM GMT
    What you have to do is to get busy. In order to get busy, you need to eat MORE, almost always, in order to support that increased activity. Increased activity will help to burn the fat. You need to be just a bit shy on calories in order to shed fat, but, most folks, don't eat enough to support the intense activity required to lean out.

    Adding more muscle is THE ONLY THING that will raise your base metabolic rate as you grow older. Muscle burns calories just sitting there. The bigger and stronger you get, the easier it is to stay lean.

    Nothing burns fat like HIIT (High Intensity Interval Training). Yesterday, I burned 800 calories in less than 20 minutes doing HIIT.

    Anyone advising you to lose weight, given your current profile information, is NOT giving you good advice. You need to gain muscle through resistance training, and you need to get leaner through intense activity, which can only occur in the presence of adequate calories.

    The more muscle you obtain, the easier it will be to stay lean. As well, resistance training will strengthen your bones, and help prevent diseases of aging, as you grow older.

    Eat. You're very underweight now, and, under-eating causes the body to become a fat-storing, calorie-conserving machine, and is a sure-fire way to failure. You must eat to stay lean.

    It's classic bad training and misinformation. It's called the feast / famine effect, and has been well-studied. Nothing slows your body faster than starvation. EAT.

    Note that if you stop eating, sometimes, depending on your glycogen load prior to the starvation, you'll drop 10 pounds of water, or so, when you deplete the carbs in your muscles and liver, which are bound with water.

    EAT.

    Think Lance Armstrong: lean, strong, mature, and very fit. Now, know that he eats HARD.
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    Jun 14, 2009 12:29 PM GMT
    body fat below 3% = death.

    gain muscle, then worry about defining it.


  • Jun 14, 2009 1:04 PM GMT
    I appreciate all the suggestions guys...hope to get more. And for what it's worth I'm 170 now so I have put on muscle...I'm gaining size just wanted some definition to show through now.
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    Jun 14, 2009 1:12 PM GMT
    I would have to agree with most of what everyone mentioned.

    What worked for me starting many years ago:

    1. I had a trainer plan a program for me so I learned what exercises and in what order to perform them. ( It took a couple years because of my extreme cardio habits).

    2. This has always been my magic rule. Cut out the sugar ( it's evil:lolicon_smile.gif) , nasty fat and keep the good fat to an acceptable level, 30-40grms/day for me. I have the sweetest tooth but can achieve the definiton I want in about a week when I say goodbye to sweets.

    3. Don't stop eating, just eat well.

    Good luck!
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    Jun 14, 2009 1:16 PM GMT
    I´m 180, 5 inches shorter and still on the slender side. Eat more.
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    Jun 14, 2009 5:25 PM GMT
    Here I am at 5'5" and 190#. Most folks would say I am NOT fat. Anyone that tells a guy 6'1 and 155" that losing weight, at all costs, is key to definition, has not engaged their brain.

    9730_176046.jpg

    Simple sugars are the absolute best thing to get carbed back up in the golden hour post workout. NEVER listen to anyone that tells you to avoid simple sugars in every situation. Simple sugars are EXACTLY what you need to reload glycogen post workout, during "The Golden Hour."

    Just like fats, and protein, sugars / carbs and even alcohol, have their place in nutrition and sport performance.

  • Jun 14, 2009 5:27 PM GMT
    26mileman saidI would have to agree with most of what everyone mentioned.

    What worked for me starting many years ago:

    1. I had a trainer plan a program for me so I learned what exercises and in what order to perform them. ( It took a couple years because of my extreme cardio habits).

    2. This has always been my magic rule. Cut out the sugar ( it's evil:lolicon_smile.gif) , nasty fat and keep the good fat to an acceptable level, 30-40grms/day for me. I have the sweetest tooth but can achieve the definiton I want in about a week when I say goodbye to sweets.

    3. Don't stop eating, just eat well.

    Good luck!



    really??? in just one week??
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    Jun 14, 2009 5:29 PM GMT
    More bunk.

    Low body fat percentages are what give you definition. Not being bloated also helps give you definition. Reps have little to do with it.

    What gives you low body fat percentage is being active by eating enough and by maintaining enough muscle to have a high base metabolic rate.

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    Jun 14, 2009 5:33 PM GMT
    rollingthunder2828 saidreally??? in just one week??


    yup... if you have as low a body fat level as 26miler does then it would not take long to get things popping.
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    Jun 14, 2009 5:58 PM GMT
    That would almost certainly just be glycogen deloading / water loss in 7 days.

    Properly done, it's real easy to deload 15 pounds in a week, but, it's not fat loss. It's water loss.

    Even in the best case of weight loss scenarios, of about 2.5 pounds a week, it's hard to lose enough fat to make changes that fast.

    As the deload occurs, you "tighten" up.

    The downside, of course, is that your performance goes to shit.
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    Jun 15, 2009 8:01 PM GMT
    RESIZED TEXT GOES HERE

    i was NEVER and i mean never able to get definition, i lost a lot of weight a while back but never managed to get the shape back into my body i eventually... after ooh how many years found Gay Men's Boot Camp. It's fun, dam challenging, but definitely achievable, fun and above all WORKS!!
  • neon4u

    Posts: 1152

    Jun 15, 2009 11:01 PM GMT
    Rollingthunder: I think that the various exercise workouts given here on RealJock are very good and might help you a lot. I did the muscle building one.... I suggest you give it a try. This will help define a routine for you. I think you'll see nice development.

  • Jun 16, 2009 7:39 PM GMT
    neon4u saidRollingthunder: I think that the various exercise workouts given here on RealJock are very good and might help you a lot. I did the muscle building one.... I suggest you give it a try. This will help define a routine for you. I think you'll see nice development.


    thanks neon yes I've tried it and love it, i did see gains in size and strength but not so much in definition...i'm thinking it may be in fact a complex diet situation