Want to be more defined!

[LegendBoy]

Okay now I am 17.. 165 pounds and 180cm which works out 5.9 feet which would be like 5'12 or something I am not sure.

Anyway I use to be like 185 pounds and was way fatter, that was about 10 months ago. Now I want to be ripped and gain muscle in the process.. I really do not want to gain muscle and sacrifice my wieght at the same time.

I will have from November till Mid February free time to do what I please.. I believe in that time I can maybe not be ripped, but better body.

What kind of foods and exercise would you's recommend.

I play indoor soccer weekly... Also hit the punching bag in backyard... Also can go gym... run on track.... or swim laps..

Thanks

 

[Warboss Alex]

I don't understand what you meant about sacrificing your weight to gain muscle? What do you mean by that exactly? Your scale weight?

 

[Skilla_Staz]

Read threads is one of the first things you can do. Theres a plethera of information about workout routines, exercises, diet, cardio etc.

185cm = About 6'0.85 (5'12"=6' btw) which is close enough to 6'1.

If you don't want to "sacrifice your weight" then you shouldnt do much of anything. If you gain muscle, you will gain scale weight. However, you CAN gain muscle and reduce fat in the same time frame.

Three day split.
Proper diet, proper nutrient timing, POSSIBLE supplementation if diet isn't enough.
Proper cardio if necessary.

Four months is plenty of time to add some good size (nothing incredible) if you eat right and lift smart.

I'm kind of fond of the whole powerlifting/olympic lifting routines that focus around strength instead of isolation exercises. Those guys get to be quite muscular, even though the stereotypical image of those guys is a fat lumbering ogre. Granted, the heavyweights don't care about aesthetics, but those that have to maintain weight classes can often times look quite "ripped".

Research powerlifting and olympic lifting.
Research nutrient timing.
Research Squat, Deadlift, Bench press.
Research, research, research.

After that, once you feel you have a base, come back here, toss out some ideas, piece together a routine and diet outline. We'll help you, even though WBA will probably offer the more valid assistance.

 

[LegendBoy]

What I meant is that I do not want to have to bulk and cut. I do not want have to be any fatter then I am now. By that I mean I want to gain muscle and work on the way to get proper 6pac however long that will take.

 

[RaWBLooD]

you will gain SOME fat when you gain muscle, thats the whole idea of how you gain muscle, extra food is eaten, when you have that muscle it is much easier to get even MORE cut than you could have without.

 

[Warboss Alex]

you will gain SOME fat when you gain muscle, thats the whole idea of how you gain muscle, extra food is eaten, when you have that muscle it is much easier to get even MORE cut than you could have without.

you can keep the same bodyfat as you gain muscle, you can even reduce bodyfat while gaining muscle.

Legend, what you want is perfectly possible - read Skilla's post and then the Idiot's Guide..

 

[RaWBLooD]

you can keep the same bodyfat as you gain muscle, you can even reduce bodyfat while gaining muscle.

Legend, what you want is perfectly possible - read Skilla's post and then the Idiot's Guide..

yes you can keep your bodyfat % the same or lower it, the actual amount of fat will increase wether you like it or not.

 

[Warboss Alex]

yes you can keep your bodyfat % the same or lower it, the actual amount of fat will increase wether you like it or not.

no, I'm talking the % and the actual physical fat mass.