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2005/04/06, 05:31 PM
Hi, I'm not trying to bulk up, just want to tone up. I have a sports background (Football) so working out is nothing new to me. I know it takes time and hard work but I haven't worked out in close to 10 yrs. and I can see a major difference in my body. I just recently joined a gym and have been going for almost a full week now. The gym gave me a fitness eval. which was great but they didn't really mention anything about diet or the foods I should eat to tone up. I've listed my states below which are also in my profile, as far as my diet, before I started working out it mainly consisted of pasta and chicken. I've cut down on the pasta, still eat chick and veggies but have added some whey protein and another fat burner to the mix.
My question is this, I work out 5 days a week (Legs, Chest, Back, Tri~Biceps, Shoulders~Forarms) and take weekends off. I do cardio, Abs, and 1 back exercise (Core) every day (harder on my light days) and try to eat at least 3 times a day (which will increase to 5-6 times a day) What I don't have is a basic meal plan with a list of foods I can eat everyday. I have a Desk job so I'm not active like i used to be and need to get about 4000 cal. a day. Any Suggestions? I'm a big fan of Chicken, Pasta, Salads, and some veggies. That's about it.
Stats:
Height: 6'0
Weight: 224
BMI: 30.5
BFP: 18%
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2005/04/06, 05:39 PM
Look in the nutrition thread for BB1fit grocery list (or go to the bottom of this page & do a fitbuddy search for it)
That is the best list that I have ever seen. To get the abs to show you have to lose the fat which should be cutting calories
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Reddy
All people smile in the same language
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2005/04/06, 07:10 PM
toning=losing weight/body fat....doesn't even really have to do with weight training all that much(although you stil should.....)...I would lift heavier....8 reps or lower.....in addition to cutting calories by 100-300 every few weeks....and doing cardio 2-3 days a week of 30-45 minutes....
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2005/04/06, 11:31 PM
Yeah, I definitely have to concur with menace. If you don't do cardio, you really won't lose fat. Just gain muscle - You'd be like those football players that are raelly strong, but really fat, too... Just a lot of muscle hidden under fat. YOu don't want that, so don't skip out on the cardio.
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