How do they get a body like that??

tommo

Hi everyone,

I know a lot of people on this website are into serious bodybuilding but no doubt you have decent knowledge on all aspect of fitness.

I am roughly 145 pounds (i think) 10.5 stone. I would like to add extra 10-15 pounds of lean muscle, time scale not massively important hopefully within a year, but i want to be really 'ripped' i might be talking b*%%*cks but is that a fair target? My ideal body (at the risk of sounding very vain) is that of a middle to light weight boxer or a well built football player. I am a footballer and a bit off extra muslce will help me, plus i want to look good (naturally)

However i can't seem to get my training right. When i do cardio the fat falls off pretty quickly (lucky in that respect i guess) but i find it hard to put muscle on (grrr!)

I have been following a muscle building routine for about 2 months now and i am hardly seeing any changes in my body (i know its early days but come on!??), my arms and shoulders are slightly bigger but apart from that all i am noticing is my six pack fading fast with the excess calories i am eating and i hate the feeling of having excess fat.

I dont mind if it means a taking longer to reach my goal but can i gain muscle whilst keeping fat gains to an absolute minimum? Footballer's and boxers both do massive amounts of cardio as well as having reasonably muscular bodies, but mixing cardio with muscle building goes against just about everything i have read on the topic (youre either building body tissue or losing it can't do both etc etc), how do they do it?

Please could someone give me advice whether it be on training, diet, whatever.... on how i can reach my goals. Motivation isnt a factor, if youre good enough to help me out i'll happily follow any routine!

cheers!

Anonymous

hello tommo,most footballers aint very muscular anyway.they dont follow good diets etc.

how much cardio are you doing?
whats your diet like?
weight training routine like?
amount of calories daily if you no them?
how much protein,carbs and fats if you no them?

let us no these and ill be glad to help you out mate

your gains that you want should be achievable in a year easy

tommo

hi steve thanks for your interest,

My cardio consists of one session a week for about 45 mins. I'm worried about doing anymore incase i lose my muscle i've been building up.

Diet is fairly good, i think, i don't drink much (alcohol) and eat healthy most of the time, i try to eat as much protein as i can but i think i'm falling way short of what i should be, i eat about 100g of protein day, normal day: have a protein shake (18g) tin of tuna (20g) lots of chicken and other meats (40g) and make the rest up in the 5g portions here and there cereal fruit etc.

Calories, this is where i get confused working them out, i eat 2000-2200 a day but i work a physical job so that adds another factor to the equation (i have no idea how many i would burn throughout the day) but 6 hours a day of walking digging etc must be a fair few). However to keep it simple i think of 2500 calories a day as my limit i start to put fat on if i exceed that.

Weight training consists of splitting it into to parts, push muscles and pull muscles.

Mon-Wed: chest shoulders triceps
fri-sun: Lats, delts traps
sat: cardio

Thats about all the info i can give i'm afraid, not sure about fat intake (but i try and keep it as low as possible) or carbs

Thanks once again

GarethNR

Hi mate

As far as the protein intake goes, you should really be eating 1.5 or 2 grams of protein to every kilogram of bodyweight..you weigh 145 pounds/65.7 kg which means you need to consume around 130 grams of protein per day. I personally wouldnt recommend eating more than 45grams of protein in one meal as any extra tends to not be used and turned to fat. Also you say your eating 5grams here and there in fruit etc...the proteins in such things are not really any use in building muscle, really you need to stick to meats fish milk egge etc for your protein needs.

Hope this helps a little m8!

Anonymous

i have 2 grams per pound of bodyweight :shock:

tommo stick to the same amount of protein and just play about with the carbs and fats,

slight adjustments can make a huge difference.

you may find it harder having a physical job,but im sure youll overcome this

tommo

cheers steve

GarethNR

2grams per 1 pound of bodyweight? All the research I have done over the years resulted in the information that you need around 2grams per 1 kilo of bodyweight.....?
Hmmmm...now im truly confused...lol :?