Cant get to the muscle!!!

[SugarWereGoinDown]

Hi im 16 5'11 and 200lbs. Im havin a problem.. I weight lift 5x a week and do cardio everyday. I like to put ankle weights on and walk like 2 miles in the morning. I have a muscular body but its covered with fat because i eat too much, and it makes me look bigger then I am. I can see the outlines of my chest and ab muscles. When i workout doing situps etc...I put my hand over my stomach and i can feel my lower ab muscles like individually almost. And another thing is My outer chest is rock hard but as you get closer to the err nipple area i have some fat there.

 

How do i get rid of this excess fat covering my muscles? would you reccomend stronger cardio like jogging?

 

And im trying to cut down what to i eat cause thats mainly the problem .. its hard but im doin it

[A Fly onThe Wall]

Cutting down on calories in .. remember that calories in = calories out you stay the same and don't reduce fat

[Blackfrost]

Diet is 60% working out is 40%. When you embrace this understanding, your body will show you the results that you are looking for. No amount of working out will make your body look the way you want it to (I'm assuming you want a 9% bodyfat ripped look), without following a very controlled and concious set of eating behaviours.

 

The hardest part of looking your physical best, is learning to put down the fork.

[SugarWereGoinDown]

I have a really broad chest and shoulders I want to be big muscle wise ... So what would u reccomend for lifting rigt now i bench press 115 2 sets 15 reps, i do a wide grip and a close grip then i will do situps to give my arms a rest, then exercise my forearms and basically just repeat that pattern for an hour or so..

[Horse]

I'm about the same size as you. 5'11" 195 etc. but I'm 31. I could lose the wieght and get all ripped, but I like eating too.

 

Also if you are trying to grow muscle, you need to eat. Don't worry about the chub for a while. You will lose some naturally as you get older anyway.

 

Maybe change what you eat to more lean protien, less ice cream.

 

There are a few things about your routine that can be improved...

 

1. You don't need to lift five days a week. You need rest for your muscles to grow. Working out this much can actually reduce muscle growth.

 

2. More weight, less reps. I don't even warm up with 115. For maximum growth you should be doing 4-6 reps with as much weight as you can lift. I'm about the same size as you and I use 100lb dumbells. I don't usually bench, but when I do I use 225-250lbs.

 

3. Don't lift for more than about an hour at a time. It reduces the amount of testosterone in your system. That can reduce muscle growth and make you tired. Althought at your age I don't think you would have a problem with not having enough testosterone in your system.

 

4. Don't bother working your forearms unless you want to be popeye. You use them for every other exercise, they already get enough of a workout.

[Blackfrost]

Routines to do besides bench press that will will build your chest

 

Dumbell Flys

 

Inverted and Decline Dumbell Press

 

Dips

 

 

Switch up your routine every three to four weeks, and continuously push yourself to harder and harder amounts of weight. You'll build up in no time And like horse said

 

1. You don't need to lift five days a week. You need rest for your muscles to grow. Working out this much can actually reduce muscle growth.

[SugarWereGoinDown]

what are dumbell flys?

[westernxer]

Originally posted by SugarWereGoinDown

what are dumbell flys?

 

Check out Muscle & Fitness magazine... lot of great tips there, with photographs of how to do each exercise.

[SugarWereGoinDown]

How much do these magazines cost im trying to save up for more weights because i hate having to switch to add more weights for another exercise i need about another 100lbs

[Blackfrost]

what are dumbell flys?

 

lay on your back on a bench, with a dumbell in each hand pressed straight up above your chest. Now, slowly open your arms all the way out to each side, then press them back to the starting position again.

 

go here http://www.bodyforlife.com/exercise/animations.asp click on chest in the grey template, and select dumbell flys, and it will show you the correct form animation for doing these

 

These will tear you up, if you use enough weight

[SugarWereGoinDown]

Oh sweet! my Bench already has these things attached to the side to do those and i have been

 

Btw that site owns thanks