I'm in shape, but how can I LOOK in shape?

[Fox5]

I'm currently between 170-180 pounds (fluctuates a lot), and think I'm in pretty good shape, but I don't really look it at all. I've got a big gut, flabby sides, and not a toned muscle in my body.
Yet, I think I'm in pretty good shape, and am doing about all I can exercise wise.
I go to the gym about 4 days a week.
I do all my exercises in 3 sets of 10.
I can do 130lb on pull down bars.
100lbs on some pectoral machine (arms at 90 degrees and bring them inwards).
235 pounds on both ab machines I use (one you lean backwards, the other you push foward)
290 on the leg press if I adjust the platform so my knees are against my chest, 370 if I do it a bit further out.
Can do all the sets of dips and pull ups with only 30 pounds of assistance.
Can do curls with about 30-35 pounds.
And end my workout with 3 sets of 15 pushups, 3 sets of 50 crunches, and 3 10 breath long leg lifts, followed by a ~25 minute run.

I can also run about an 18 minute 5k, and can do at least a 2 hour run at a decent pace.

Yet I don't look in shape at all. I have practically 0 visible muscle tone, and while my build is noticably bigger than people who don't work out, I look more like a misshapen fat guy than a body-builder or an athlete. Maybe I'm not as in shape as I think I am? I've get a pretty decent build immediately after I'm done working out, but as soon as the muscles relax it's nearly impossible to tell they're there.

Edit: I'm 5'9" btw.

 

[DangerAardvark]

How tall are you? Sounds like it's time to cut some bodyfat through your diet. Your workout routine could probably use an overhaul as well, but there are more qualified people than me to comment on that.

 

[Special K]

Your physique is determined primarily by your diet. Lifting heavy weights + eating more calories than you consume over a long period of time results in muscle gain. Lifting heavy weights + burning slightly more calories than you consume over a long period of time results in fat loss while preserving muscle. Some are able to both gain muscle and lose fat at the same time, but most must focus on one goal at a time. However, as it sounds like you are a beginner, you might be able to do both at once.

To sum it up - you need to get on a structured and effective weight training progarm centered on basic compound movements (squat, deadlift, bench press, dips, rows, and military press) and you need to develop an effective diet. As I said above, your diet is responsible for most of what you look like.

There is way too much info. to type out there. My advice to you would be to join the board in my sig, register, and make a post introducing yourself and your goals. There are a lot of knowledgable and helpful members on that board who would be more than willing to get you set up with a solid lifting and diet program.

If you have any specific questions, feel free to PM me.

 

[aplefka]

Yeah you definitely need to get started on a real workout program. 3x10 isn't what you want right now most likely. You might want to tone down the weight (no pun intended) on everything and up it to 3x15. That's really basic advice I can give for trying to get a little more tone to your body. Also, you really should make it AT LEAST 4 days instead of "about" 4.

Also, check out your eating habits.

 

[Fox5]

I'm 5'9" btw.
And my eating habits are pretty poor. I don't eat a lot, but I don't eat very healthy. Fast and frozen foods mostly.

 

[Special K]

Originally posted by: aplefka
Yeah you definitely need to get started on a real workout program. 3x10 isn't what you want right now most likely. You might want to tone down the weight (no pun intended) on everything and up it to 3x15. That's really basic advice I can give for trying to get a little more tone to your body. Also, you really should make it AT LEAST 4 days instead of "about" 4.

Also, check out your eating habits.

High reps does not equal "more tone". That is a fitness myth that just won't die.

You lose fat and increase defintion by continuing to lift heavy while gradually reducing calories. The heavy lifting convinces your body to hold onto the muscle and instead burn fat to make up the caloric deficit.

 

[aplefka]

Originally posted by: Special K

Originally posted by: aplefka
Yeah you definitely need to get started on a real workout program. 3x10 isn't what you want right now most likely. You might want to tone down the weight (no pun intended) on everything and up it to 3x15. That's really basic advice I can give for trying to get a little more tone to your body. Also, you really should make it AT LEAST 4 days instead of "about" 4.

Also, check out your eating habits.

High reps does not equal "more tone". That is a fitness myth that just won't die.

You lose fat and increase defintion by continuing to lift heavy while gradually reducing calories. The heavy ifting convinces your body to hold onto the muscle and instead burn fat to make up the caloric deficit.

Interesting. Link or anything?

 

[Special K]

Originally posted by: aplefka

Originally posted by: Special K

Originally posted by: aplefka
Yeah you definitely need to get started on a real workout program. 3x10 isn't what you want right now most likely. You might want to tone down the weight (no pun intended) on everything and up it to 3x15. That's really basic advice I can give for trying to get a little more tone to your body. Also, you really should make it AT LEAST 4 days instead of "about" 4.

Also, check out your eating habits.

High reps does not equal "more tone". That is a fitness myth that just won't die.

You lose fat and increase defintion by continuing to lift heavy while gradually reducing calories. The heavy ifting convinces your body to hold onto the muscle and instead burn fat to make up the caloric deficit.

Interesting. Link or anything?

Check the link in my sig. I don't have any particular thread to cite or anything, but I and many other lifters have been using those general principles for years with good results.

If you want to read about the routine I have followed for a few years now, you can check it out here:

link

and sign up for the free training course. You have to provide an email address but they don't spam you or anything - it's just for verification purposes.

It is quite a long read, but to fully understand the principles and the reasoning, it helps to read it.

 

[aplefka]

Originally posted by: Special K

Originally posted by: aplefka

Originally posted by: Special K

Originally posted by: aplefka
Yeah you definitely need to get started on a real workout program. 3x10 isn't what you want right now most likely. You might want to tone down the weight (no pun intended) on everything and up it to 3x15. That's really basic advice I can give for trying to get a little more tone to your body. Also, you really should make it AT LEAST 4 days instead of "about" 4.

Also, check out your eating habits.

High reps does not equal "more tone". That is a fitness myth that just won't die.

You lose fat and increase defintion by continuing to lift heavy while gradually reducing calories. The heavy ifting convinces your body to hold onto the muscle and instead burn fat to make up the caloric deficit.

Interesting. Link or anything?

Check the link in my sig. I don't have any particular thread to cite or anything, but I and many other lifters have been using those general principles for years with good results.

If you want to read about the routine I have followed for a few years now, you can check it out here:

link

and sign up for the free training course. You have to provide an email address but they don't spam you or anything - it's just for verification purposes.

It is quite a long read, but to fully understand the principles and the reasoning, it helps to read it.

Awesome, thanks man. I'm always down for fixing my erroneous thoughts/ways.

 

[DangerAardvark]

Originally posted by: Fox5
I'm 5'9" btw.
And my eating habits are pretty poor. I don't eat a lot, but I don't eat very healthy. Fast and frozen foods mostly.

That was my problem too. I didn't eat a lot (to my way of thinking), but I ate TRASH. It's incredibly easy to underestimate how many calories you're eating if you're eating junk food. It's remarkable how much fat they can cram into something as innocuous as a TV dinner.

 

[Greyd]

Originally posted by: Fox5
I'm 5'9" btw.
And my eating habits are pretty poor. I don't eat a lot, but I don't eat very healthy. Fast and frozen foods mostly.

Your eating habits are HUGE HUGE HUGE when getting muscle tone and definition. Especially considering what you are eating. You have to cut body fat to get that defined look. In order to do that, you gotta cut alot of unhealthy fat from your diet.

Additionally, the human body is built to survive. Depending on how long you have been running or lifting the way you have, your body might have easily adapted. You gotta mix up your exercise routine. Look up HIIT stuff for example.

These are just a couple things to consider. Like Special K said, there is ALOT of stuff to look through. Find a good forum and read.

 

[needalife]

forget that MAX-OT and bodybuilding.com crap... just go to ironaddicts.com and learn...
if you're gonna put money on supplements, do yourself a favor and hire Wes from ironaddicts as your trainer.. he's one of the bests. Possibly the best investment you can make for your goal...

 

[Special K]

Originally posted by: needalife
forget that MAX-OT and bodybuilding.com crap... just go to ironaddicts.com and learn...
if you're gonna put money on supplements, do yourself a favor and hire Wes from ironaddicts as your trainer.. he's one of the bests. Possibly the best investment you can make for your goal...

Max-OT is a solid program (one of many - I don't claim it's the only way to train, but it does a nice job of covering all the important points in one place) - I'm not sure what you have agaisnt it. Also, no one posted a link to bodybuilding.com. I don't particularly care for that site either.

That said, you are suggesting that the OP hire (as in pay) someone for advice? Everything you need can be found for free, and I think WBB is a good place to get that info, especially for a beginner.

 

[needalife]

Do you know anything about OP's muscle & CNS recovery level, stress tolerance, endurance, strength, diet and so on?... Don't just throw out a routine at a beginner that you "think" is a good one. There is no good routine for everyone. One might do wonders for one, while it does shit for another. A beginner should spend possibly the first year or two to figure out and get to know his body to find the optimal routine and diet for himself. Some people can suck up carbs like vacuum and stay sub/near 10%bf while others go above 20%bf just with the smell of carbs. Go find what is right for you OP. It's a real good investment to find a trainer that can help you find what is really optimal for you especially if you're a beginner.

 

[zinfamous]

TTIWWP

 

[Special K]

Originally posted by: needalife
Do you know anything about OP's muscle & CNS recovery level, stress tolerance, endurance, strength, diet and so on?... Don't just throw out a routine at a beginner that you "think" is a good one. There is no good routine for everyone. One might do wonders for one, while it does shit for another. A beginner should spend possibly the first year or two to figure out and get to know his body to find the optimal routine and diet for himself. Some people can suck up carbs like vacuum and stay sub/near 10%bf while others go above 20%bf just with the smell of carbs. Go find what is right for you OP. It's a real good investment to find a trainer that can help you find what is really optimal for you especially if you're a beginner.

While everyone may be different and respond best to different things, I believe it is also the case that the more of a beginner you are, the less you need to worry about little details.

Many guys can simply eat big, lift heavy, and grow. Once they have some experience, then it might make more sense to start worrying about little details and personalized routines.

Plus many trainers out there don't know WTF they are talking about.

 

[needalife]

Originally posted by: Special K
Plus many trainers out there don't know WTF they are talking about.

Exactly, that's why I didn't say hire 'a' trainer. I specifically told him the right person to hire.

 

[Chrono]

Gotta start eating right, get 7-8 hours of rest and change your exercise routine a bit since there's a possibility that your body is used to what you've been doing for the past ~ or so months/years.