Need advise on toning up

[rpoclt]

Hi,

I'm 29. 5' 9" and weigh 145lbs. Overall, I'm in decent shape but I'd like to get that "cut up" look. I have this layer of fat around my midsection I want to get rid of. I'd also like to put on 10lbs of muscle.

I jog 2-3 miles every morning and work out 5-6 days a week.

I'm consuming about 1000-1200 calories and day. I consume about 100-150 grams of protein a day from foods and protein shakes. I also take a few fat burners a day. Am I going about this the right way? Thanks!

 

[DontStop]

up your calories
alot
like 2500

 

[DontStop]

YOUR BODY NEEDS ENOUGH FUEL TO UHHH LET SOME OF IT GO. catch my drift

 

[The Monkey Man]

Don't worry about the overall cals at first...

Concentrate on stepping up to 2.0grams of protein PP of BW

then gradually lean out your carbs until you feel performance
start to be affected,

then gauge that magic number that works for you

 

[DontStop]

but you gotta admit...upping is in order

 

[rpoclt]

Thanks - you guys rock!!

Is it ok for me take in additional calories from sugary things or should I get them from other foods? I was under the impression that I needed to cut down my sugar intake to help get rid of the fat.

Thanks.

 

[Akkers]

Losing bodyfat, or 'cutting up', is all about calorie deficit. (oh, BTW, at 1000 cals a day I garauntee you your metabolism was at a standstill). It takes a deficit of 3500 cal to lose one pound of bodyfat. This deficit can be created in one of two ways - cardio or diet. It's up to you. If yuo're going to go low carb, up your protein to prevent catabolism and cut out cardio, let fat be expended in the recovery process after your workouts. If you're going to do cardio, reduce carbs by 50g a day, up protein by 20g a day and pump out 3 sessions of low intensity cardio 3 or 4 times a week.

 

[rpoclt]

Holy crap! I just did a check. My RMR is 1760 calories a day. Add in the calories from daily cost of activity, I got 2640 calories a day. Add 700 calories on average that I burn when I work out I got 3340 calories. Finally I added the amount of calories thar are required to digest food and I came to a grand total of 3600 calories. That means I need to seriously up my caloric intake by 2600 a day. Any suggestions on how I can do this? What foods should I add to my diet?

 

[DontStop]

post ur diet

 

[rpoclt]

Morning - 2 eggs

Mid Morning - 1 scoop protein shake

Lunch - Turkey, Roast Beef or Chicken breast sandwich on whole wheat

Mid Afteroon -1 scoop protein shake

Dinner Chicken breast or some other form of lean meat or fish with veggies or rice

Evening - 1 scoop protein shake

ETA: to change 2 scoop to 1 scoop.

 

[DontStop]

with the 2 eggs add a few extra egg whites. add 1/2 c oats with skim milk. for dinner why not have veggies AND the rice instead of or. maybe add some carbs to your snacks

 

[rpoclt]

So, knowing this, if I want to loose 1 lbs (3500 calories) of fat a week, I should take in 3100 calories a day - am I on the right track?

 

[HotMom23]

What do you want to do first? Cut or add 10lbs of muscle? You can't do both at the same time.

 

[Doublebase]

Thats a lot of protein shakes. Try implimenting some real foods in there. Maybe some chicken breasts or tuna fish.

 

[luke77]

Yeah, that's way, way, way too much protein. Try adding in some good carbs and fats and reducing the shakes.

 

[rpoclt]

So, knowing this, if I want to loose 1 lbs (3500 calories) of fat a week, I should take in 3100 calories a day - am I on the right track?

Cut

 

[rpoclt]

Yeah, that's way, way, way too much protein. Try adding in some good carbs and fats and reducing the shakes.

LOL...sorry....they are 1 scoop shakes...not 2...it was late when I typed last night! Is that still too much protein?

 

[HotMom23]

No, I don't think it's a lot of protein. A lot of protein is better than none. I would also sugguest more eggs for meal 1. Like 2 yolks and 4-5 whites. Add oatmeal in there too. But, someone mention add a whole food in one of those meals. Like tuna and crackers, cottage cheese & yogurt/fruit, or chicken, veggie, & carb.

 

[rpoclt]

What's foods have good carbs? What foods have good fats?

 

[HotMom23]

Carbs: Sweet potatoes/brown rice/oatmeal
Good Fat: Natural Peanut butter/steak/fish/avacado