I've been a long time lurker on this website and finally decided to register and start seeking direct support from you knowledgeable bodybuilders. I'm 27 years old and made a commitment 2 years ago to change myself. The learning curve was frustrating and needless to say, I've failed several times trying to reach my goals.
I was always lean growing up until I moved from home and went to college with my girlfriend. I became depressed and refused to exercise while picking up poor eating habits. My weight skyrocketed from 190 pounds to 260 pounds. I began working out while in college my last year, I lost a little weight but didn't achieve my goals.
Fast-forward to now: I watch what I eat and record it on my phone. I follow a workout plan. I need help with understanding macros and will be seeking advice from fellow members. I want to cut until I have defined abs and then I will begin a slow bulk.
Photo below is the progress I've made over ~4months. As you can tell, my body stores fat on the belly. I want to get leaner while maintaining the muscle I have. I'd also like to do this in a timely manor so that I have a nice bf% by my Christmas party.
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Biceps: 42.5cm (R) 42.0cm (L)
Triceps: 40.0cm (R) 40.0cm (L)
Quads: 56.5cm (R) 58.5cm (L)
Calf: 39.0cm (R) 39.0cm (L)
Wrist: 18.0cm (R) 18.0cm (L)
Forearm: 32.0cm (R) 32.0cm (L)
Workout schedule: (side note, abs and cardio are done every second day)
Flat DB Fly
Incline DB Fly
Lat Pull Down
One Arm DB Row
Seated DB Side Lat
Bent Over Seated Side Lat
Standing BB Curl
DB Hammer Curl
Cable Trap Pull Down
Just so there isn't any confusion, I weighed 205 in the photo on the left and ~230 in the photo on the right.
I've been out of school for ~5 years and it took me that whole time to get down to the 230 pounds (right side of photo above). Mind you, I didn't follow any schedule or do any homework. The last four months has been great to me allowing me to lose an additional 25 pounds (left side of photo above).
If your goal is to get leaner, a caloric defect would be the solution to your problem. Find your maintenance and consume less than that. Fat loss is not just a result of exercise, but energy deprivation (not to be confused with sleep...you NEED sleep/rest).
goood place to start man 3 month project depending on time effort and nutrition plus ur genes
i think you should focus on strength and explosives now. its not always about how you look these 2 will help you preform better in the gym or if you play anysports