Details: 18 yrs
daily calorie needs about 2500
30.5" waistline
67kg.

Hi these are my pics21 October 2007)

front-
ImageShack - Hosting :: dscn1584ht5.jpg

side-
ImageShack - Hosting :: dscn1585bx1.jpg


My goal :

My goal is to be phsically well built with also the ability to run/sprint with great stamina. Sort of the abilities of a soccer player. this type of body I mean: http://imgserv.ya.com/galerias2.ya.c...b131f454i3.jpg
not exegerated just well built with defined abs.

I started cutting today.

For example this is what I had today:

breakfast- 2 oatmeal with skimmed milk + fruit (orange) + 5 eggs (4 whites)

workout- abs + Tabata sprints

post workout meal- 1 oatmeal with 2 cups skimmed milk + turkey + can of tuna

1pm apple

2pm steak with 2 potatoes and veg.

5pm 2 turkey slices and some capers + cup of skimmed milk

8pm chicken and a lot of vegeteble salad + 2 slices fat free cheese and 8 almonds

first three or four meals mostly coming from protein and carb sources ( breakfast, pre-workout, postworkout and lunch), along with my last two or three focusing around protein and fat (mid-afternoon snack, dinner, and possibly one evening meal).

regarding training i am going to start this routine (splitting routine after months of full body wrokots)

Monday- cardio (30mins), 5-6 hrs later Legs+ Abs

Tuesday- Rest

Wednesday- Chest + Triceps+ Tabata Sprints

Thursday- Shoulders+ Traps+ Abs+ Tabata Sprints

Friday- Rest

Saturday- Abs+ cardio (30mins)

Sunday- Back + Biceps+ Forerams

When cutting, you want to focus on calories. You need to determine how many calories you burn in 24 hours and create a deficit. Meal timing is also important. You want a high protein/ high simple carb meal right after your workout to help maintain muscle.

I'm not a cutting expert, so those are just the basics. There are some others on the forum that know many details about cutting.

Just keep your goals in mind, and don't give up.

Good luck!

Spicey has some knowledge showing there fer sure.

from my view of you- you have very lil to cut. I say eat big, lift heavy, low reps, and put something on first and then lean down. it may not meet you timeline, but you will be healthier, stronger, and better lookin.

there is a big difference betwen being so 'skinny' you abs show, and being built and cut= "RIPPED" you know- physically fit verses skinny lil shiiiiit.

hahahaha

just a thought.

You look like you could have abs very soon if you keep a good diet set up. High Protein, Low Carb is what you need. Good sleep too. Build your abs up also to see them better. Lose weight slowly like 0-1 pound a week to maintain the muscle you have. Check your bodyfat% also. You look like you got about 12%.

and now I looked at the side shot too. you hae a nice thick upper skeletal structure that could hold nice pecs. a bigger upper will make you center thinner, and working your back will help pull the skin tight to show the cage you desire.

ok ok ok

I'll move on now.

good for you!

FF

ok that guy is a little big for a soccer player in truth unless your planning on being a major target player you kinda have to be tall for that too though..
i really suggest you dont train in a split for the main reason it doesnt make sense to train like a bb when your training for function i vote fbw!!!

you're amazing at calculating. that's my actual bodyfat. Im 18 yrs old, 67kg with 30.5" waistline. Can i use this thread as a progress thread where people help me? I will post my training/food of each day.

for example today I woke up, did 30min cardio and my breakfast consisted of:

1 Special k cereal serving , 1 cup skimmmed milk, 3 eggs (2 whites), and 2 small chicken breast left overs from yesterday. as for drinking I drank 2 litres of water.

11am- fat free yogurt + 2 pears

2pm- veg salad with can of tuna

5pm- (preworkout)- large cup skimmed milk, 3 egg whites , 5 black olives.

6-workout (abs and legs)

handful of almonds

7.30pm- (post workout)- big bowl of veg salad + 2 portions cubrol + 3 small fat free cheese


as for weight training: how much repetitions each set do you people reccommend for me? They told me 40 reps for each exercise (10 reps per set) is a lot. I basically am thinking about doing 3-4 exercises for each bodypart. (routine of my split workouts is posted in 1st post). thanks again guys. appreciate.