Need a Workout and DIET plan to get a chiseled physique

[vibhavk]

Ok Guys, I need help here.. I have been hitting the gym on and off for atleast about 6 months now yet have not seen much of difference in my body. I am pretty much the same I used to be.
Goal : Body Transformation from Fat to FIT, (Chiseled body if i have to put it in word.)
Obstruction : I am a bachelor staying alone with roommates, It is very difficult for me to manage my diet. I had started with Fruits and Soup for lunch and some QSR made Rice Combo (All in One types meal) for dinner.

Age - 25
Weight - 95
Height - 5'10"
Sleep Duration - ~5-8 Hrs
Approx Time spent in a day at gym : 1.15 Hrs
Day 1 - Chest and Triceps
Day 2 - Back and Biceps
Day 3 - Shoulders
Day 4 - Legs
Day 5 - Cardio

Also, I walk/jog on treadmill everyday 10 Mins. Prior to workout.
Supplements : My trainer had suggested Muscle Armour Lean Mass (I Know its a mistake i did)
Please suggest and apt workout and diet plan that i can easily follow to get the chiseled body. Your suggestions in every way welcome.

Only thing to keep in mind, I am in India so lean meat and stuff is really hard to get, i would appreciate any food contents that would be easily available.

[arunmmw]

You can hit your macros with Vegan diets too. I did a Vegan diet 120-150 grams of protein consistently (1-2 scoops of protein supplement) daily. You can opt for Egg whites, chicken and fish which is common in India.

Your fat to fit transformation would take a long time - just register this in mind, 1 year may be 2+ years depending on how consistent you are. 2 years back when I started lifting after seeing all those insanity, p90x commercials on 90 day transformation it just blew my mind when some senior folks here discussing 1-2 years as realistic. Keep doing what you are doing by lifting heavy, and being consistent with your diet plan - next year you will see yourself as a changed person. good luck

[bf527365]

There is no diet for a "chiseled body" you get a chiseled body from dedication in the kitchen mainly, but also from dedication in the gym. remember abs are made in the kitchen. Eat right, lift hard, and you'll have a chiseled body, there is no magical diet for it though man...

[tara19]

There is no diet for a "chiseled body" you get a chiseled body from dedication in the kitchen mainly, but also from dedication in the gym. remember abs are made in the kitchen. Eat right, lift hard, and you'll have a chiseled body, there is no magical diet for it though man...

Just with this statement, abs are not made in the kitchen.
They are a muscle and need to be worked like your biceps.
Abs are made in the gym and revealed with the kitchen

[cheapshot555]

you can literally eat WHATEVER you want don't fall into these fad's where you only need to eat dry chicken and raw broccoli BS...thats why most people quit trying to lose weight because they can't stand that bland stuff...

what you need to do is follow a diet YOU can follow...something you can make a lifestyle change from...

to do this you need to make a Deficit in what you eat use this site to help find how many calories/macros you need a day http://iifym.com/iifym-calculator/

use www.myfitnesspal.com or their app, to track EVERYTHING you put in your mouth...so that means measure everything and track it butter/nuts/eggs anything small to large doesnt matter it adds up. this way you can know how much you're eating and if you are following your deficit

as long as you hit your macro's by any means you're good...make sure you're on a deficit to lose weight and a surplus if you want to gain (dont worry about surplus anytime soon for you)

make sure to do resistance training (lifting weights) while you're big now you can pack on some muscle while lifting and preserve some decent lean body mass for your base...so continue to lift and push yourself, go in the gym with a plan don't go in with the dummy routine with what should i do today...

thats all there is to it, a deficit and weight lifting and you will lose weight and get a good shape once you get to 10-12% BF you can worry about a chiseled physique when you get that low but til then just CUT.

[bf527365]

Just with this statement, abs are not made in the kitchen.
They are a muscle and need to be worked like your biceps.
Abs are made in the gym and revealed with the kitchen

This is a pretty well known quote in the fitness world.and educated people agree with it.when it comes to getting abs. YOU ALREADY HAVE THEM! We all do, anatomically speaking. It’s just a matter of making them visible. As evidence to this, just spend a little time at your local municipal pool and you will see droves of kids walking around with perfect 6-pack abs who have never done a crunch in their life. So yes,Abs are made in the kitchen, not the gym.

[tara19]

This is a pretty well known quote in the fitness world.and educated people agree with it.when it comes to getting abs. YOU ALREADY HAVE THEM! We all do, anatomically speaking. It’s just a matter of making them visible. As evidence to this, just spend a little time at your local municipal pool and you will see droves of kids walking around with perfect 6-pack abs who have never done a crunch in their life. So yes,Abs are made in the kitchen, not the gym.

I think of myself as educated, I don't agree with that.
Everyone has serratus or calf muscles, you still have to work them and build them like abs.
Which is why it is a combination of lowering your bf% and building your core.

[sdunn96]

This is a pretty well known quote in the fitness world.and educated people agree with it.when it comes to getting abs. YOU ALREADY HAVE THEM! We all do, anatomically speaking. It’s just a matter of making them visible. As evidence to this, just spend a little time at your local municipal pool and you will see droves of kids walking around with perfect 6-pack abs who have never done a crunch in their life. So yes,Abs are made in the kitchen, not the gym.

Agree with tara on this one....
Abs are muscle, just as any other group of muscles.
Your diet is what will determine if you see them or not, just as your chest, shoulders, arms, legs will "pop" when you cut down.

And regarding your example of kids walking around showing visible abs....
That is most likely due to their activity when away from pool, like gymnastics, martial arts, climbing, etc....and the fact that they are consuming a diet that allows for minimal fat.

abs are still a muscle and still have to be trained/stimulated in some form.....and it does not have to be direct stimulation (i.e. crunches/sit ups), they can be stimulated by doing something that will force the body to stabilize itself, thus engaging the core.

Helms did a good video regarding ab training.
https://www.youtube.com/watch?v=Mpna...EoJ1O&index=43

[ItsTiME35]

I think of myself as educated, I don't agree with that.
Everyone has serratus or calf muscles, you still have to work them and build them like abs.
Which is why it is a combination of lowering your bf% and building your core.

i think I may need popcorn for this

[ESCOTTI]

I think of myself as educated, I don't agree with that.
Everyone has serratus or calf muscles, you still have to work them and build them like abs.
Which is why it is a combination of lowering your bf% and building your core.

I'm going to pull up a chair on this one too. ItsTiME35 care to share that popcorn

[bf527365]

Agree with tara on this one....
Abs are muscle, just as any other group of muscles.
Your diet is what will determine if you see them or not, just as your chest, shoulders, arms, legs will "pop" when you cut down.

And regarding your example of kids walking around showing visible abs....
That is most likely due to their activity when away from pool, like gymnastics, martial arts, climbing, etc....and the fact that they are consuming a diet that allows for minimal fat.

abs are still a muscle and still have to be trained/stimulated in some form.....and it does not have to be direct stimulation (i.e. crunches/sit ups), they can be stimulated by doing something that will force the body to stabilize itself, thus engaging the core.

Helms did a good video regarding ab training.
https://www.youtube.com/watch?v=Mpna...EoJ1O&index=43

The majority of the reason for both your thinking is that whenever we are shown someone in a fitness magazine or TV spot discussing how to get those ripped abs, they are typically doing some sort of abdominal exercise or using some type of equipment they want to sell you. The marketing process is simple. Show someone with great abs using a product and the consumer ties the image of great abs to the use of that product. And it works. The sales of ab equipment is a multimillion dollar business. But the truth lies in your refrigerator.

This certainly isn’t meant to devalue the benefits of abdominal or core training but let’s be honest here. The overwhelming majority of people busting their butts doing hundreds of crunches are doing them primarily for aesthetic purposes

[tara19]

The majority of the reason for both your thinking is that whenever we are shown someone in a fitness magazine or TV spot discussing how to get those ripped abs, they are typically doing some sort of abdominal exercise or using some type of equipment they want to sell you. The marketing process is simple. Show someone with great abs using a product and the consumer ties the image of great abs to the use of that product. And it works. The sales of ab equipment is a multimillion dollar business. But the truth lies in your refrigerator.

This certainly isn’t meant to devalue the benefits of abdominal or core training but let’s be honest here. The overwhelming majority of people busting their butts doing hundreds of crunches are doing them primarily for aesthetic purposes

Nope. Squats, Deadlifts and Bench would be enough core training IMO.
I've said nothing about buying a "AbSwingPro"
My favourite example
Low bf%? yes.
Low weight? yes.
Anatomically has at least a 4 pack? yes.
Visible? No.
You need to train abs.

[sdunn96]

The majority of the reason for both your thinking is that whenever we are shown someone in a fitness magazine or TV spot discussing how to get those ripped abs, they are typically doing some sort of abdominal exercise or using some type of equipment they want to sell you. The marketing process is simple. Show someone with great abs using a product and the consumer ties the image of great abs to the use of that product. And it works. The sales of ab equipment is a multimillion dollar business. But the truth lies in your refrigerator.

This certainly isn’t meant to devalue the benefits of abdominal or core training but let’s be honest here. The overwhelming majority of people busting their butts doing hundreds of crunches are doing them primarily for aesthetic purposes

Uh...No.

I have abs for 3 reasons
1) I keep my diet in check when I want to cut.
2) I do exercises that target the abdominal muscles.
3) I do exercises that require a strong core

I don't use machines, other than cables for cable crunches
Other than that it is hanging leg raises, crunches, sit ups, planks, side planks, etc....
As well as other exercises that provide indirect stimulation to the core, like OHP, squats, DLs....

Some people do them for aesthetics....depends on what you want.
When I lift, I will say my workouts are targeted mainly for aesthetics, and strength comes in second.
I am at the point in my life where going for heavier and heavier weight doesn't do well for my joints.
So I do my workouts for the aesthetic look.....and tweak things from there....
I will never be a big guy, so I know this and accept it.
But doing targeted ab exercises still allows for a strong core
Your core is what will attach your lower half to your upper half, so it needs to be strong when you are doing various exercises that require both halves of your body.

So I am not basing my thoughts off some commercial or magazine ad.....
And typically those ppl in those ads and commercials, I am sure don't use the product they are selling....

[vibhavk]

Thanks a lot for your suggestions guys Appreciate it !!