This is actually disturbing.
I Need Advice por favor!
Start lifting weights.
6 foot and a soft 170…ok.
XCelticX??? that you?
[quote]I have some muscle and too much body fat haha [/quote].
Not really, you have VERY very little muscle and normal body fat. Though, you look like you bench and row a little.
And that is precisely why after 5 years of lifting you don;t look anything like Hrithik Roshan (sp?) young fellow.
In that regard, I assume white rice isn;t part of your diet anymore (since your ethnicity is a little clear from your body shape, fat storage patterns, and hair distribution). You may have to lift and eat and train like Arnold to even LOOK like an athletic dude (not that that routine is ideal, just saying) so why state that noble goal?
No such method (for the long term exists. Depending on how your body adapts you may drop body fat for a while while adding up some LBM especially if youre coming off a break.
Any mass building program will work but for you, give Rippetoe a try and work up to some good poundage over 3-4 months. Once you stop progresing with Rippetoe, gove STarr’s 5x5 or stronglifts 5x5 a try and milk that for a while. When you get to 200 pounds (a year from now) and have some good numbers, you can start thinking about the next step.
YOu need to squat 3 times a week for now.
For nutrition, try Tony GentilCore’s nutrition for newbies for a start. Berardi’s stuff is the next step once you have some basics.
Eat frequently, get 200-250g protein distributed over the 6-8 meals.
Limit sugar and don;t eat crap. Eat your carbs preferrably at breakfast and around your training. Read up on insulin sensitivity, natural testosterone improvement, zinc supplementation etc. Take fish oil with every meal.
Once you have a good lifting routine, cultivated the MINDSET of a bodybuilder and made training and eating a priority, and have started seeing size and strength gains, then you can include carb cycling, alpha lipoic acid (and apple cider vinegar) with larger meals, etc.
TRy Berardi’s Precision Nutrition ONCE you have got yourself into this lifestyle for good. That seems to be an effective road for a somewhat endomorphic guy like you (who actually has the potential to build plenty of size)
Finally, just go to the BEGINNER’s forum and read the "Are you a noob"article. That outliens whatever you need to do. Good luck.