I think ive been going about bodybuilding the wrong way..i just wanna be built like an athlete?

Question

I dont wanna be huge i just wanna look muscular be fit and built like an athlete like a soccer player u know just with some mass...i got my "baby fat" still and i want that gone but i dont wanna lose muscle which ive gained a good 10lbs of it i was really small i was "skinny fat" now im just more muscular with some fat..how much should i eat and what kinda workouts should i do..im 5ft 5 133lbs give or take a few and i play soccer 5x a week usually how much should i lift and eat and how much protein carbs fat cals etc?

Answer 1

hmm 5 times a week, thats a pretty good workout,

id recommend buying some used wieghts (or new ones if you have the money) and maybe go for some jogs or runs to build more muscle. you might not notice a difference right away and you might gain more wight because muscle weights more than fat, so thats how you know its working. plus you would loose your baby fat. generally as you get older you will loose it anyway

Answer 2

alright what i want you to try is do the more cardio stuff. like running in soccer right? do not overtrain ur body. just weightlift like 3-4 times a week sinnce ur doing soccer too.

Answer 3

I'm in the same boat as you, I want the athletic look.  

Try to follow these rules and you'll be on your way:  

-Train each major muscle group on a different day

-Try to lift heavy weights, do about 10-12 reps of each set ( you should be almost to failure at 10-12 reps, so adjust the weight accordingly. )  

As for diet:

-Try to take in 1g of protein per pound of body weight.  ( In your case, 133g protein a day )

-Try to minimize fat intake

-Eat only complex carbs such as pastas, whole wheat breads, brown rice, etc.  

-"White" breads/rice are bad

-Try to only drink water / 0% fat skim milk

-Stay away from candy, cookies, cake, chips, and anything sweet/salty

-Eat salads/veggies with your meals.  Eat those first, because they have a lot of fiber and fill you up.

Good luck man, cheers!  

Answer 4

Lift:  Use a 3 day split.  Training 3 days in a row, take one day off, and then do another 3 days, and so on

Muscle to hit during training sessions:

Day 1: Chest, Triceps, Shoulders

Day 2: Back, Biceps, Forearms

Day 3: Legs, Abs

You need to make sure you change up your exercises that you use every 2 weeks or so.  You must keep the body guessing

If you do want to do cardio, I recommend interval training.  3 days a week, do interval training.  Interval training involves sprinting short distances, taking a 1 minute rest, then doing it again.  Try to do 10 100 yard sprints to start out.

Carbs: Do a 3 day rotation

Day 1: 150 grams

Day 2: 225 grams

Day 3: 275 grams

*Get all of your carbs from either fruits, vegetables, whole grain breads, wholegrain or rice pasta.

Protien:  1 gram of protien per pound of bodyweight, so 133 grams a day for you.  Only get it from lean meat such as turkey, chicken and fish.  Whey isolate powder is a great tool as well and should be taken immediatly after each workout.

Fat:  Take a TSP of EFA liquid at breakfast each morning.  Keep it in the fridge

Answer 5

Basically, you just need to do what a bodybuilder would  consider a cutting phase from now on instead of what a bodybuilder would consider to be a bulking phase.

You need a deficit of calories, less calories than you can burn, start consuming 2,500 calories a day and if you start losing fat that is good.  If you don't, decrease your caloric intake by 10 percent each week until fat-loss occurs.

You need to still consume healthy foods, non-processed, and non-junk foods.  You can check the quality of the food by looking at the sodium, sugar, and fat content.  Make sure you are drinking lots of water and consuming 5-6 meals a day.  Continue to have Whey, especially after weightlifting and soccer sessions.  You need 1 gram of protein per pound of bodyweight, and try and get at least 20 grams of protein every 3 hours.

Since you will be doing a lot of soccer, that is all the cardio you will need.  Make sure your diet is high in protein and low in carbohydrates and fat.  Also, I would normally recommend HIIT to anyone looking for optimal fat-loss, but in your situation, soccer would be good too, it's good cardio, and doing HIIT on top of that would lead to over-training.  

A big mistake you might make is stopping your weightlifting.  If you want to tone you still need to weightlift, you just need a low-calorie, clean diet and cardio as well, which you will be doing if you follow the above.  

You need to lift heavy weights with low repetitions, and workout the same way you used to when you bulked, but soccer 5 times a week is good.  A common myth is that light weights and higher reps will tone you, that's false, you need your muscles to stand out by doing heavy weights.  You won't gain any mass with a deficit of calories, you will burn away fat for your muscles to show nicely.  Make sure the times at which you do soccer and weightlift are separated by at least 3-5 hours.

Here is a great diet for you:

Breakfast:

Instant oatmeal, 1 egg, Glass of orange juice with pulp

Snack:

Apple with 2 tablespoons of all natural peanut butter

Lunch:

Salad topped with lean meat, poultry, or seafood

Snack:

Lean Chicken

Dinner:

Poultry/Steamed Veggies

Snack:

Cottage Cheese/Fat-free Yogurt

In addition to this diet take the following: 8 cups of water a day, or more, an omega-3 pill/soft-chew if you wish, and a multivitamin.

EDIT: Yes, that sounds good if you have enough time to do the workout and eat something before for some energy, make sure you don't skip breakfast, it really is the most important meal of the day.  By the way, toning is not a myth, just light weights and more reps, if that's what you meant.

Best of luck!