Achieving Muscular Definition-What We All Want

[FitchLaX24]

Alright, so I used to play 3 sports a year (football, wrestling, Lax) but this is my first year, in about 11 years, in which i have not participated in any winter sport. I'm was normally a pretty ripped kid until this winter, mostly becuase wrestling kept me in such great shape. However, I have noticed myself turning into pudge. :thumbsdow

I have been recently going to our teams winter lifting program (which is the first year we have lifted as a team) and I have found that I am the most knowledged as far as excesizing goes. Although, it is now time for me to really crack down and even though I have been able to maintain some of my definition and mass, I ask: DOES ANYONE HERE KNOW HOW I CAN FURTHERMORE ENHANCE MUSCULAR DEFNINITION, inparticular. This may include diets, specific targeting workouts, and any other info that might help.

Gracias

[laerdude04]

Definition = Muscle mass + low body fat %

Lift eat right and be lean, its really not that hard.

I'm satisfied with the way I look and I've been lifting for about 5 years. Currently 5'11 182 pounds and about 9% bodyfat.

[Kid A]

or you could just be born black, but that's a whole other animal

[Dadabhoy_Muzzi]

Make sure you eat healthy. Are you eating any foods high in fat? Also how many times are you working out? You need to make sure you are replenishing your nutrients that your body loses in weight lifting. Make sure to take some protein after workouts too. This will help them get the proper nutrients.

[pantherLax]

or you could just be born black, but that's a whole other animal

Excuse me?

Thats messed up

[laerdude04]

Excuse me?

Thats messed up
I don't know what he means by the second part, but you appear to have more definition the darker your skin is...this is why all bodybuilders tan so much.

[the wister]

Sweat and starve.

You ever heard the expression "Abs are made in the kitchen, not the gym"?

It sounds like you don't really need to lift much more, just do some anaerobic cardio to burn some calories.

[dram183]

well it could be youre not starving yourself for wrestling anymore

[MaKiMaKi13]

first you bulk up then you cut down, when you cut as in your calories and also start doing cardio that is when you will achieve muscular definition

[Longpole5435]

or you could just be born black, but that's a whole other animal

:roll: :chuckle: :chuckle: :chuckle: :chuckle: :roll:
There is a funny connotation to what you said. It almost sounds like you're implying that being blac kis not being human, but another animal. Oh man. :chuckle:

[pantherLax]

I'm hoping thats a 10 on the sarcasm scale..

[GoBucks]

I'm hoping thats a 10 on the sarcasm scale..

I'm pretty sure it is.

Anyway, back on track. You gotta make sure you eat right. Don't eat junk. For instance, instead of eating that Snickers bar, eat an apple instead. Eat in moderation. With weightlifting, 3 sets of 6-8 reps is a good way to build muscle mass. The next key is to stay consistent. I work out 3-4 times a week, every week. Keeping on a routine will help a lot.

[Lax.53]

I'm hoping thats a 10 on the sarcasm scale..

or i think the animal was a metaphor for a whole other issue or topic to debate. not if you are black you are a literal animal.

[goalieskcickay]

I'm pretty sure he was refering to the stereotype that black people are naturally ripped, but when he said it was a whole different animal, he meant it was fairly irrelevant to you.

[pantherLax]

Oh, whatever, i guess i overreacted, if so my bad Kid A

[abomb]

perhaps instead of saying "a whole nother animal", there shouldnt have even been a metaphor, instead "a whole nother topic" would be more appropriate.

but anyways. run. run like the dickens. shave that fat off to show off those sexy muscles. sounds like you have all the muscle you need, just too much fat. which is understandable since you no longer do wrestling, which is predominately a have-as-little-fat-as-possible sport. get on a sprinting/running routine and you'll be as toned as.....well i cant think of anything, but you know what i mean

[Big-Red]

cut calories by around 500 a day and continue to exercise.

[NavyLax1011]

no tan people arent more ripped the tan creates a shadow effect that makes it appera that way

[palmerkswiss]

thats what i think he meant by saying tan people are more ripped navylax. but yeah I just recently have been working have more definition AND muscle mass, just no fat i don't like it. I have 9.4% body fat which you should start to have a pretty visible sixpack but I don't have much of a core because I never do core excersises so im working on that. I also dont like having fat because i have been fast my entire life and if I gained muscle and fat I would probably start to get slower.

[Big-Red]

thats what i think he meant by saying tan people are more ripped navylax. but yeah I just recently have been working have more definition AND muscle mass, just no fat i don't like it. I have 9.4% body fat which you should start to have a pretty visible sixpack but I don't have much of a core because I never do core excersises so im working on that. I also dont like having fat because i have been fast my entire life and if I gained muscle and fat I would probably start to get slower.

I never do core exercises and have had a six pack for a long time now, so thats not the only reason you don't have one. it really depends on where your body stores the fat. For some people they have to be lower than the 10% mark in body fat. Also, how did you calculate your body fat? Most online measurements tell me I am around 6% but how can those be accurate?

and about the darker skin thing, it just makes it easier to see the definition. It sucks being pale white like myself : )

[laerdude04]

I never do core exercises and have had a six pack for a long time now, so thats not the only reason you don't have one. it really depends on where your body stores the fat. For some people they have to be lower than the 10% mark in body fat. Also, how did you calculate your body fat? Most online measurements tell me I am around 6% but how can those be accurate?

and about the darker skin thing, it just makes it easier to see the definition. It sucks being pale white like myself : )
Very unlikely you are at 6%. Buy a pair of calipers and enter it into a 7 pt. online calculator. I have almost no fat on me and I'm only at 9%.

[Big-Red]

Very unlikely you are at 6%. Buy a pair of calipers and enter it into a 7 pt. online calculator. I have almost no fat on me and I'm only at 9%.

that was my point. That the tests are inaccurate. the tests I tried were all with measuring tapes etc, but eventually I guess should try a caliper test to get a more accurate idea.

[Mrock]

If you want to build muscle, don't stop eating..why do you think body builders eat a ridiculous amount? To keep their protein and energy levels high since they're exerting themselves more than usual. Starving yourself is retarded, even if you are overweight. A buddy of mine was horribly overweight, and simply began eating healthy. Shaved the pounds right off. If you do need to lose weight, run, and exercise, but eat the same, if not more (of the right foods).

[laerdude04]

why do you think body builders eat a ridiculous amount?
Because the amount of steroids they are taking allows them to put on ridiculous amounts of muscle when bulking then help them when they want to cut the fat off.

[Tex71]

yea almost all professional body builders are huge into steroids

[Mrock]

Because the amount of steroids they are taking allows them to put on ridiculous amounts of muscle when bulking then help them when they want to cut the fat off.

Great contribution to the thread.

[Kazaam23]

dude getting definition is really not too difficult, before you go to bed, eat a snack, but make sure its almost pure protien (whey protien) and cut fats. (candy, soda, cookies cake other crap) and work with high reps low weight. and MOST IMPORTANTLY you do not get really defined by lifting alot, you get mass from that, you get defined by RUNNING A WHOLE LOT (miles, all the time)

[CustomX157]

Diet, lift, run. Thats all there is to it. Definition is low body fat. Low bodyfat is achieved by the 3 things i mentioned earlier.

[Diesel4958]

dude getting definition is really not too difficult, before you go to bed, eat a snack, but make sure its almost pure protien (whey protien) and cut fats. (candy, soda, cookies cake other crap) and work with high reps low weight. and MOST IMPORTANTLY you do not get really defined by lifting alot, you get mass from that, you get defined by RUNNING A WHOLE LOT (miles, all the time)
candy soda cookies would be carbs, not fats... sugar is a carb that if not used is stored as fat... Put as simply as possible.

[Mr. Raw]

when you lift, its all about form. remember form is FAR more important then the amount of weight you lift. also try doing 2 seconds up and 2 seconds down on each exercise, really builds up the lactic acid and youll feel a much bigger pump.

[DutchyLacrosse]

Make sure you eat 200 grams of vegetables and fruits.
At least do some intesive cardio 30 minutes a day or 2 hours a week.
That'll do the trick.
And motivation is key.