Sorry about being so vague.
About the body fat. I had a trainer do an assessment on me when I joined the gym and he took a bunch of measurements. He is the one who said I had about 30% body fat. He also told me to do about 10-12 reps for muscle building.
I actually do 3 sets per exercise with 1 warm up set (total of 4). I do 2 exercises per body part, sometimes 3. This is at the guidance of the trainer. I’ve only had an intro/beginner session because I can’t afford a regular trainer, which I would like to have.
I will try to post a picture soon. It will probably motivate me if I get it up on the internet anyway.
Thanks for the advice. It seems like it is a combination of misguidance and impatience. I know I am slim, maybe even like a girl you say. This is the reason why I am starting to lift.
Below is my weight lifts(I apologize for improper terminology)
Chest and Shoulders
(Sometimes right into DB incl press)
Cable Cross (Free Motion)
40x max out
Weight bar lifts(from gut to upper chest) straight into standing military press
Cable Cross (shoulders, from mid section to full extension-free motion machine)
20-30 mins cardio after
Arms and Back
Warm Up Pull ups
Tri Rope Pull Downs
(Lie on bench with curl bar and push from behind head to above head)
20-30 mins cardio after
30-60 mins on treadmill or boxing class
Back to Chest and Shoulders
I hope this helps. Thanks again for the advice[/quote]
I would say, leave the cable crossovers and other stuff alone. Stick to the basics! Dead lift, squat, military press, bench, pull ups and rows. Throw some core work in there too. My favorite is lunges while holding a 45 lb. plate over my head. Work your whole body. You really shouldn’t be isolating muscles yet.
I was kind of in the same boat you were a few months ago. I’m 6’3" and I was weighing 225. I felt like I was chubby. I started doing cardio like a madman and restricting my calories. I did that for a month to see no “real” results. I did lose some weight, but my body didn’t look like I wanted it to. I changed my goal and outlook. After reading as much as possible I decided I wanted to gain muscle. I started with the basics. Over the last 2 months I have been taking in 4500 calories a day, at least 1000 of those right after lifting. I have gained 20 pounds! My bench has gone up 80 pounds! Now I can see a huge difference in my body. I plan on continuing to gain weight and get up to 265 before I even think about losing fat. I don’t have a six-pack, but I also don’t have a gut. I feel I look much better now. Focus on gaining muscle and I promise, the fat will start to vanish.