As far as my goals - to look like one of those twits in Men’s Health Seriously, to be lean w/defined muscle. Currently, I’m at about 165 lbs, 5’9", and 16-17% body fat. I have a bit of extra fat in my back and a wee-bit in front of the abs.
Depending if I had a lot of water or if I ate approx. 1900-ish calories the day before, I can see my top 4 ab muscles w/o flexing. My waist is 34" (down from 39"). I can see my shoulder muscles defined as fibers and not just a knot that holds my arm to my body.
I’d ultimately like to get to 10% body fat as being lean is my primary goal.
I seem to have a bit of trouble getting lower than a 34" waist. It took about a month to go from a 34 1/2" to a 34" waist, but I’m still plugging away. I don’t really carry much visible fat elsewhere (even though I know it’s still there), and my upper body is clearly defined in the major muscle groups.
I do cardio at least 2x a week, but usually ends up 3x a week. On the weekend, I try for a 30-60 mile bicycle ride. During the week, I do cardio at 5:30 AM on an empty stomach (the elliptical machine) for 25 minutes on varying intensity. I do not eat for 1 hr after my weekday elliptical cardio workout. I really push it, and feel I have a great handle on my cardio.
Weight training - I train 4x a week in the evening. I usually double up cardio in the AM and weights in the PM 1 time a week. I usually do upper in 2 different groups - chest and triceps in 1 group, and back, shoulder, and biceps on another group.
I usually get to one of these 2x a week and alternate which group gets to get trained 2x a week. I do legs/abs 1 day a week. I hate legs, but they are big and will add to the lean mass, so I deal with it.
I train hard. I train for about 1- 1.25 hrs when I do weights and get the good stuff in - legit squats, wide grip pull ups, dumbbell/barbell bench, dips…you know the compound exercises.
Now for the pre/post workout stuff - DON’T HATE - I usually take a dose of Methyl EFX before, and finish off w/ 2 scoops of whey protein and 5g of L-Glutamine immediately after.
About 30 min after that, I eat a whole food meal - whole grain wheat bread and 1/4 lb lunch meat or a turkey burger on whole wheat bun. Keep in mind, I’d like to get lean primarily, well-defined muscle 2nd (the 1st 2 usually go hand-in-hand), and ‘big’ 3rd. Hopefully this helps.
OH - back to the AA - I’m not necessarily looking on how to get the most AA, but just the optimal dose, in the optimal form, at the optimal time. Thanks!