Toning while Fat loss

[ciscobloke]

Hi

I have been dieting and doing cardio to try and loose weight. My frame is skinny, but i have a belly (too much chocolate over the past 7 years)

I want to tone my upper body and hopfully keep loosing the fat around my waist so i might even have ickle 6 pack showing slightly.

Is it possible to tone while loosing fat? not bothered about becoming bigger at this stage (bulking up/gaining mass) just nice toned shoulders/arms/pecs and hopefully abs. More of a Brad Pitt look than Arnie

Cheers in advance
Mike

[Phil]

Hi,

Yes it is possible.

Just a simple case of working some resistance exercises into your routine.

Take a look at this that can be found in our articles section for some example routines:

Split Routines

Try a 3 day plan to start with and do your cardio at the end or on a seperate day.

[ciscobloke]

Kool, I'll try 2 days of weight training and 3 of cardio.

Come March I might want to bulk up slightly so I take it then i'll need to increase my food intake alot? Without getting too complicated for my wife & I, how would I increase to a level I'd need to add mass? e.g at the mo I'm 6ft 1" 188Ibs. Would the below work?

2pc Wholemeal Toast with Shreddies for Breakfast (500 ish cals)
Weight Training/Cardio
Weight Gainer Supplment (430cals) + Banana
Pasta n tomato sauce snack
2 x Brown bread Ham & Cheese baps (or Tuna Sweetcorn)
Weight Gainer (430 cals)+ Apple
Evening Meal (Usually Chicken, Spud, Veg or Salmon)
Whey Shake before bed (122 cals)

Cheers
Mike

[Phil]

Hi Mike,

For adding mass you are looking at consuming over 2000 cals a day.

I believe you also should be consuming 1gram of preotein per lb of body weight, so around 188grams of protein.

[ciscobloke]

So 188grams of protein is like 8.35 Protein shakes (each says it contains 22.5g of Protein)

I'm not saying I would do this, but thats what you mean by 1g to 1ib ratio yes?

I think if i can have Tuna in my diet once day or some eggs, along with the veg and chicken meal in the evening i'd be looking at still needing 4 shakes (or 2 x 2 scoops per day)

I think though the Weight gainer has 40g of Protein in so 2 of them and 2 1 scoop shakes would be 125g protein from Shakes, rest from real food.

Doing 3 days cardio and 2 days weights from now on, see if i notice any difference in shape over next couple of months

[Phil]

Thats what it takes.
Having an awesome body is no small task and is a long term commitment.

Train hard and eat hard