Hey, super new to this, few questions

[kawana]

Hey im Shawn. Im 19 years old and im about 6'1 168lbs. Ill give you the short story of the last few years. Ok well through highschool i was like.. 210lbsish, so ya fun stuff. In the last 6 months of so ive cut out ALL sugar, junk foods and all that jazz. Been eating healthy as best i can, salads, meal replacements, whole grain breads blah blah. Anywho i feel ive done good so far, like i said im down to 168lbs but i need more. I work out when possible (though ive been slacking lately and that needs to change) so far ive been doing the usual, pushups, benching. I havn't put on alot of muscle though. I do mostly crunchies lately as i wanna lose my gut lol. I do those peck fly things, im up to 215lbs but not seeing results. Been doing those for going on 2 months im guessing. Anywho i just stumbled onto your site today and those excersizes are awsome! Im looking forward to going to the gym and trying this stuff out lol. Im not looking to be a huge bulked up guy, i just wanna have strong/powerful muscles. My main question is how long/at what point do you move onto the next level? Im hopeing this site will inspire me to go back to the gym on a regular basis, which isn't going to be easy as i work as a baker at 4am every day. So morning workout is out of the question. Thanks for any info.

[koltz]

Stop doing crunches NOW you will regret it when you got an oversized pack of abs without the upper body size to go, do abdominal faccumes that actually help you with that gut.

also you didn't mention you were eating protein only salads and that stuff so I'm pretty sure you gotta do some reserch over what exactly is eating healthy or you will become a victim of the health adverts for food basicly marketing junk food or even worse soy(Posion for your testesterone production == bad if you want muscle and fat loss) as health food.

Also you should probably do some deadlifts , I dont like working legs much since I find they grow too fast and are like weights when I try to do BW excersises and gymnastics... if you don't mind you should do squats probably , never do isolated leg excersises (unless a part of your legs is out of balance) or legpress (packs a lot of mass on your legs but doesnt have the benifits of the CNS stimulation like squats since the wieght isn't above you)

and you prolly want to work the rest of your upper body with pressing and rowing motions with different grips to work the delts pecs and back along with your arms and forearms instead of isolation excersises which are less efective for the beginner and someone who isnt a comptetive BB who seeks perfect symetry in expense of strength and already has a base

[kawana]

Stop doing crunches NOW you will regret it when you got an oversized pack of abs without the upper body size to go, do abdominal faccumes that actually help you with that gut.

also you didn't mention you were eating protein only salads and that stuff so I'm pretty sure you gotta do some reserch over what exactly is eating healthy or you will become a victim of the health adverts for food basicly marketing junk food or even worse soy(Posion for your testesterone production == bad if you want muscle and fat loss) as health food.


Ok i should elaborate on my eating habbits. I have more that just salads, i had a VERY strict eating regiment while i was trying to drop the pounds, but for the last month or so ive been reintroducing certain foods and ive stayed at roughly 168lbs. What i eat usualy is teh following: Salads, i have sandwhiches sometimes usualy low fat turkey on the healthiest darn breads i can find, weather that be flax, multigrain etc. Ive recently started having protein shakes in the morning and what not. Hmm what else... i basicly just eat as well as i can. Are there any certain foods/supliments you could recommend that i should take? As far as the huge abs thing goes lol im not worried about that unfortunatly, i have a gut on me and no matter what the crunchies dont work. But yes im going to cut them out for awhile.

[koltz]

I heard hot-rox from biotest is very good for your goal....
basicly you should eat protein every meal eat 6 meals with vitamins and all and eat more carbs in the morning and fats in the evening

you shouldnt under eat siince it sabotages your progress infact you should go to a lower and lower deflict with time because if you eat to little your body will go on starvation mode and preserve adipose tissue(FAT)
just try to find some info on bodybuilding site , bodybuilders watch what they eat more then they train