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I wanna tone up - advice? (2 Viewers)

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Man, I feel sorry for fluorescent, so many contridictions/alternatives and shit in here it's hard to know what to roll with.

And I didnt know about that negative affect on kidneys from too much protein, wonder how much you need to take for it to be harmful/make a real difference though.
 

shuttle_bus5

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Ive heard figures ranging from 40%-60% of your diet.
I don't think she will have to worry to much about her protein intake but lol.
unless she wants to become a bodybuilder
 

untouchablecuz

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Man, I feel sorry for fluorescent, so many contridictions/alternatives and shit in here it's hard to know what to roll with.

And I didnt know about that negative affect on kidneys from too much protein, wonder how much you need to take for it to be harmful/make a real difference though.
it would have to be HEAPS over an extended period of time. recommended daily intake of protein if your aiming to gain muscle mass is 2 g/kgbody weight
 

untouchablecuz

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@ OP:

do 40 mins of cardio 5 days a week. interval training is a MUST.

e.g.
5 min @ 9km/h
pump it up to 13km/h for 5 minutes
drop down to 11km/h for 5 minutes
...
etc

make sure you stay away from refined, simple carbohydrates and limit yourself to complex carbohydrates (google to find relevant foods)

dont become a vapid calorie counter but remember this secret formula for weight loss:

calorie intake < calorie expenditure

light weights are optional. do them if you would like to see some definition (won't be much tbh)

i personally dropped from 84 kg to 76.5 in the space of 6 months (i wasn't, nor am i, fat really; i got no idea where all this weight is coming from :confused:)
 

quik.

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This thread is such a goddam clusterfuck

To the OP: 'Toning' is not a training outcome. Tone is the level of contraction of your muscles in their relaxed state. You cannot change this, it is a genetic thing. There are two training outcomes you can focus on: losing fat mass / increasing lean body mass. As a beginner you can usually do both at the same time for a while, after your initial training period you generally have to focus on one at the expense of the other, you dig

So, which is it? If you want abs well that is 90% diet. I'm sure nobody has to tell you what is shit food and what is good food, so stop eating shit food.

- I was told that any more than 3 eggs is useless in terms of toning up or normal building of muscle. I only eat 3 eggs per day. Ronnie Coleman was my advisor here lol I don't boil them though, i just drink them raw.
Ronnie Coleman eats more than 3 eggs simply for breakfast.

The fact that you think the number of eggs consumed p/day has some magical effect on body composition (besides contributing to macro and total energy intake) boggles my mind

-Ok, so if you want to just merely tone up, then aerobic(e.g. 30min run/jog/walk)---> Moderate weights (slightly >60% of maximum you can lift) and relatively high reps (10-15/set and 5 sets) will build lean muscle mass.
Greatest muscle hypertrophy occurs in the 9-12 rep range I would put this around the 70-80 % of 1RM

Suggested exercises:

Arms- Preacher Curl, Dumbrell curl, cable pull downs, cable pull ups, tricep extensions, dumbrell kickbacks
Back- Lat pull downs, support row, hyperextension, wide angle chinup
Abs (basically numerious exercises)-Cable crunches, Decline crunches, toe tap...theres plenty on the net.
Apart from the chin up, these suggestions are all craptastic

Compound exercises (those that involve more than one joint) should be the focus: squat, deadlift, chinup, olympic lifts if able etcetc

Other cool tips:
-Wholgrain bread over white
-Skim mild over full cream
-Turkey over Chicken
-Drink Coffee pre-exercise, it metabolises fat stores
-Do you most important exercise in the morning for boys, testostrone levels are peaks therefore max gains
-Cottage cheese over regular
This is all okay although exercise at a time of your choosing it doesn't really matter

There are so many things with this its not funny.
Burning protein is incredibly dangerous.
The by products are toxic.
Sigh. The by products are toxic so your body has means of getting rid of them (namely, you piss them out)

Seriously

Also protein powder is circulated to muscles faster than a steak because it is liquid, it also contains more leucine (leucine being the amino acid which has the super ability to bump up protein synthesis in a massive way)

Milk and steak is not necessarily a bad way to get post workout nutrition but stop spreading all this crap, either educate yourself or keep your mouth shut
 

shuttle_bus5

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Milk and steak is not necessarily a bad way to get post workout nutrition but stop spreading all this crap, either educate yourself or keep your mouth shut
Some people would rather a cheaper alternative with similar outcomes.
 

quik.

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$90 for 4kg of protein powder

How much steak you gonna get for 90 dollars mate

90 worth of chicken still aint going to last as long

You don't want to use protein powder? That's fine. But it is a perfectly viable and downright successful product to use for pre/post workout nutrition
 

shuttle_bus5

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$90 for 4kg of protein powder

How much steak you gonna get for 90 dollars mate

You don't want to use protein powder? That's fine. But it is a perfectly viable and downright successful product to use for pre/post workout nutrition
So is the combination of milk+meat.
 

quik.

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I never claimed it wasn't

However I know which cost effective easy to make and scull down method I'll be using
 

untouchablecuz

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$90 for 4kg of protein powder

How much steak you gonna get for 90 dollars mate

90 worth of chicken still aint going to last as long

You don't want to use protein powder? That's fine. But it is a perfectly viable and downright successful product to use for pre/post workout nutrition
90 bucks for 4 kg

hot damn thats cheap

whereabouts?
 

lyounamu

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get salmon. Salmon is like the cheapest source of protein.
 

Fluorescent

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Thanks guys I'm officially confused

Nah just kidding, I'm starting today. Gonna have some cereal and maybe fruits for breakfast, drink lots of water, and then go for a half an hour walk.
Later I will do 2 sets of 15 push ups

Abs here I come? lol
 

4theHSC

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Thanks guys I'm officially confused

Nah just kidding, I'm starting today. Gonna have some cereal and maybe fruits for breakfast, drink lots of water, and then go for a half an hour walk.
Later I will do 2 sets of 15 push ups

Abs here I come? lol
Why don't you try the gym? Usually 1-1.5 hrs at the gym will be a good day's work out... 2hrs is usually for me... you have more motivation there and better equipment. Though your a girl, I would say you should do some light weight stuff, usually for guys if you want to get toned up or whatever, you would do lighter weights and more reps meaning repetitions. Do lots of Cardio and eat healthy food. Protein may help but I heard that it is only if you want to get bigger. Anyways just my 2 cents advice.
 

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